Running tips for beginners to lose weight: Jogging advice

Heather Campbell
 min read

Running tips for beginners to lose weight: just like the fable of the hare and the tortoise, slowly does it every time.

Running tips for beginners to lose weight: Jogging adviceStarting to run is a great adventure. It is often synonymous with getting back into shape and resuming sports. Starting to jog is indeed simple for the beginner.

Running has a freedom of schedule, and the places that allow it are almost unlimited. Put on a good pair of running shoes and let’s go for this beautiful adventure that is running.

Here are some running tips for beginners to make it fun, lose weight, reduce injury risk, and stay motivated.

These tips are intended to help you run 25 minutes continuously and lose some weight in the process.

Running tips for beginners to lose weight and run 25 minutes nonstop

We are all capable of running, it is even in human nature since the beginning of time.

The human being is not the fastest mammal but it is certainly the most enduring!

But when our lifestyle has shifted to a sedentary one we have to reacquaint our body with running.

Because even if running is natural, the shocks of each stride can be traumatic to the body.

Fortunately, in the end, it doesn’t take much to respect a few fundamentals.

We will try to summarize here what is essential to start off on the right foot!

At the same time it explains in depth the basics of how to train.

Start running gently

The number one rule for starting to run is progressiveness.

It is important not to rush the body because it is a fragile machine that can be quickly disrupted. Muscles, tendons, joints, heart, lungs are all crucial to a good run.

In fact, the whole body of a beginner needs time to adapt to the constraints of running.

Starting to run is possible for everyone even if you feel embarrassed, but the adaptation of the body is not automatic. The adaptation will come with practice.

Accompanying your body through this transition is the best way to ensure that you will have a great time as a runner.

For some people, starting to run can mean starting to walk and taking it one step at a time!

Walking, if done at a fast pace, is just as beneficial as running.

And there is nothing to stop you from walking first and then starting to run a little later when you feel ready.

From beginner to 25 minutes in a few weeks: it’s possible

There cannot be one universal beginner running program. There is no standard beginner runner.

For it to be truly effective, training must be adapted and individualized.

However, we can say that running 3 times a week when you are a beginner is both a minimum and a maximum.

Running 3 times a week means running every other day and maximizing the body’s habituation to running with a full day of recovery between each running workout.

This recovery day is the key to avoiding the classic injury of the motivated beginner who wants to do too much.

Reaching the 25-minute mark for smooth running should be one of the first goals you set. And we have to move forward to do this very gradually!

How fast should I start running?

It is not only in the amount of training that one can push too far as a beginner. The pace at which you run is also an easy trap to fall into.

Beginner runners should train 100% at a fundamental endurance pace. The first priority is for the body to adapt to the basic constraints imposed by running.

This concept is essential for all runners, from beginners to professional athletes. Everyone has to apply it, it’s the basis of the progression.

Tailor your start to your profile

It is difficult to define a standard for a beginner runner. Indeed, each profile is different.

You have already run or practiced a sport on a regular basis but life constraints have temporarily prevented you from doing so?

Going back to running and thinking you can do the same volume as before you stopped would be a pipe dream.

Even if you are not officially a beginner, you must start off as if you were.

Having been a sportsman, it is still an advantage because the body has a memory and will be able to get used to the effort more quickly.

You don’t need to have been a top athlete, being very active in your daily life already helps because walking is a light endurance sport.

Are you returning to sport after 10 years of sedentary life? This is not prohibitive, perhaps in this case it would be better to start by alternating walking and running.

Don’t be ashamed to walk if necessary

Wanting to run at all costs can prevent you from progressing if you are not fit enough to do so.

Alternating walking and running will allow you to gradually find your rhythm and get your body used to running.

Start by alternating 20 seconds, 1 minute or 2 minutes of running (depending on your form) with walking to get your heart rate down.

Gradually walking will become less and less necessary and you will be able to simply keep running.

Strengthen your muscles to run better

The body needs to get stronger to go faster. This also involves general physical preparation for abs and back, such as push-ups and squats to mention a few.

Exercises will allow your muscles to better absorb the shocks associated with running.

This may not be the number one priority for the first week. But we’ll have to get there pretty quickly.

The methods of physical preparation are multiple and often effective. You can opt for a method that is global and has proven itself: high intensity physical preparation.

Don’t expect running to be fun at first

Tip: If you’re expecting to have fun from the first few steps, forget it.

Any experienced runner will tell you that recovery is difficult even after only a few weeks off from running.

So at the beginning, you will inevitably have to go through this phase where you are not at ease even when jogging.

You don’t have to feel ashamed about walking!

By taking it seriously and running regularly, at the right pace and without burning out you will quickly move on to the next stage.

In fact, within a few weeks, the first physical and physiological adaptations will begin to be felt, such as some weight loss.

Related postWhy losing weight helps to run faster: Facts and figures

And then you can start to enjoy yourself. The first few weeks are very important.

It is in this phase that many beginners in running get discouraged. You have to persevere, the enjoyment will come soon enough.

Other tips for a good start to running

When you are new to running, you may be tempted to think only about running. And yet, running is a whole that is not only about the race itself.

As we have seen above, general physical preparation is important. So is recovery.

Implementing recovery techniques maximizes your chances of progressing in running and avoiding injuries.

And there’s nothing complicated about it either. Sleep well, drink well, eat well: all the basics! But they still need to be respected.

For more tips on a healthy lifestyle, check out our other article Adopting a healthy lifestyle to become a better runner

Naturally, you’ll also need a good pair of runners, so check out these running shoes that are top rated for big runners.

Running tips for beginners to lose weight: Conclusion

As in everything, consistency is key. Start off slow, and don’t overthink.

Start running, persevere and enjoy: starting to run is simple.

It’s about doing things right so you can enjoy running as fast as possible and get your body in better shape.

We really can’t see any reason not to start running.

About Heather Campbell

As a nutritionist, my field of specialization is science-based nutritional advice but more importantly, it is my goal to share capturing and inspiring stories, examples and solutions which can help plus-size individuals overcome their specific difficulties. Read More