Intending to start running to lose some weight

[SilentAndShy]

I've built up some excess weight around my belly and thighs that I want to get rid of as some part of a vague NYR. And also to see if it helps lighten the load in my mind that's filled with depression, stress, SA.

I can't afford the gym so intend to run/jog to help me lose it. I want to bulk up so hope that I'll have some money incoming to join a gym later.

Just require some advice.

How often should I go jogging? I was thinking of starting just once a week for about two weeks, then up it the next week?

How long should I be jogging for? I was thinking around 30minutes? But I've not got a clue what sort of route I should do - I was thinking just to get my gear ready and run for 30minutes. I wouldn't know how to translate a jogging journey to km. P.S - On Mondays, Tuesdays I also pick up my niece from school that I walk to and back, which is about 20minute walk.

I was intending to do some stretches before I set out and also as I'm nearing my jog, would it be advised - 5 minutes from home - that I slow my pace down to walking pace and finish off with some stretches. I imagine, jogging and then instantly stopping to stretch or just going in and sitting down wouldn't be ideal?

Are there any apps that I can download that can help to keep note of my jogging sessions?

And finally, your experiences of jogging. I imagine it's more better to breathe in natural air than the confines of a sweaty, busy gym.

 

[Kiwong]

Hi Silent and Shy,

Here's a program that might have some helpful ideas.

Couch to 5k - C25K Running Program

I think you are on the wright track starting small and easily. Don't worry about mixing up walking with jogging as a start. Listen to your body and breathing to see what you can handle. The thing to avoid early on is pushing too hard and getting an injury.

I think jogging three times a week is more likely to see results in weight loss than one day a week.

Stretching is a good idea: calves, hamstrings, qauds. It is best to do a little walking first, so you don't stretch cold muscles. A warm down jog after a run can help it uyou have been pushing yourself hard. Although I haven't had any toruble stopping straight away and stretching.

You can buy some GPS watches that measure distance and pace for you. My Garmin 610allows me to download sessions onto the Garmin web page.

GPS Watch - Review and Rating of the Best GPS Watches

I love running, it is one thing that helps keep me sane.

Good luck with it.

 

[jaim38]

I lost weight by walking and running on the treadmill at home. I put the treadmill on an incline so that I can work out harder and lose more calories. I alternate between walking and running for about 12 minutes, then I stop and do yoga or some other type of less intense workout.

I used to jog at a consistent pace but didn't lose any weight, so I tried alternating between running and walking and that helped.

If you go outside jogging, try varying your pace so that you alternate between walking, jogging, and running. Also, trying jogging or running uphill (or stairs, but be careful) because that can help you lose more calories.

 

[SilentAndShy]

I lost weight by walking and running on the treadmill at home. I put the treadmill on an incline so that I can work out harder and lose more calories.

It reminds me of this afterburner effect cardio, where you train intensely for a short period and with rest, helps burn calories quicker than if you were jogging for 30minutes which burns less.

 

[JohnDee]

I was told by my dietician that jogging its not very effective unless you do sprinting.
Try swimming, I lost a lot of weight that way + my lung capacity got much better

 

[Kiwong]

I was told by my dietician that jogging its not very effective unless you do sprinting.
Try swimming, I lost a lot of weight that way + my lung capacity got much better

Jogging and walking are very efficient exercise. Sprinting is a sure way to get injured for those who are beginning an exercise program.