It is not very often that you will see an obese runner. Running to lose weight works. A 30 minute run can burn a lot of calories. For example, if you weigh 145 pounds, in one 30 minute run, you can easily burn 300 calories. If you are not in the habit of running, it is best to start out gradually, and build up your speed and endurance over time. If you have not been running, your first step is a physical check-up.
Before you begin running, you want to ensure you are in good health. It is not necessary to invest in expensive footwear, the Tarahumara, who are the worlds fastest runners, make their way in homemade sandals. However, it is important to buy a pair of running shoes that are comfortable and fit properly. You could invest in running clothes. However, they certainly are not necessary. Any clothing that is suited to the weather and is loose fitting will do.
If you are starting out, devise a running program that gradually builds your endurance. If you are uncertain as to how to do this, there are plenty of websites that can provide you with information. Begin by walking, advance to a combination of walking and running, and eventually reach the point where you can jog, keeping in your aerobic zone for 20, 30, or even 40 minutes. Duration of each run is important, but so is consistency. To boost your metabolism and burn calories you want to run four to five times a week.
If you run for 40 minutes, you will keep burning calories at a higher rate for the next 19 hours or so. Alternate between shorter distance high speed runs, and slower, longer distance runs. Consider cross training by finding another activity that you enjoy, such as swimming or cycling.
Make sure to carry water on your runs, and eat a meal high in protein approximately two hours after you complete each run. Remember running is not a substitute for eating well-balanced nutritious meals. You can maintain your energy level if your diet is high in whole grain carbohydrates, lean protein and unsaturated fats. Eat well, exercise regularly, and you will reach your goal weight in no time.