Running is one of the best ways to burn calories and lose weight. In fact, you burn about 100 calories for every mile you run, says Runner's World. If you're overweight, you'll burn even more calories per session. Making running your chosen cardiovascular routine will help you to shed pounds quickly while toning your muscles at the same time. This is the key for developing a lean body without the bulk.
Consult with your physician before starting an exercise program. Warm up before exercising to avoid injury.
Run for at least one hour and 15 minutes a week. This vigorous level of cardiovascular activity will burn calories, improve the health of your heart and help you lose weight, says the Centers for Disease Control and Prevention.
Perform muscle-strengthening exercises at least twice a week that use your major muscle groups. Lifting weights is just one example of a kind of strength training that can work your legs, abdomen, chest, shoulders and arms, according to the Centers for Disease Control and Prevention. Strength training builds muscle mass, which makes it easier to burn calories through aerobic activity. Be mindful not to lift weights that are too heavy, as this can cause you to bulk up and lose the lean body you're going after.
Increase the distance you run on a weekly basis. The more you run, the more calories you will burn, and the more weight you lose. Increase how much you run by 10 percent each week if you're of moderate physical fitness, suggests Runner's World.
Increase the vigorousness of each running session. While you may burn about 100 calories per mile you run, you should take into account the intensity of your workout. How fast you run and how difficult the terrain on which to run is will greatly affect how many calories you burn. To get a leaner physique through running, try picking up the pace during each workout or, if you run on the treadmill, use an incline, suggests Runner's World.
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Writer Bio
Brenda Barron is a writer, editor and researcher based in Southern California. She has worked as a writer since 2004, with work appearing in online and print publications such as BabyZone, "Cat Fancy" and "ePregnancy." She holds a Bachelor of Arts in English literature from California State University, Long Beach.