Are you interested in getting fit and losing weight at the same time? You may want to consider a running program. Most experts suggest that running burns on average 100 calories per mile. Running is a great way to get into shape for little to no money, and requires no gym membership or expensive start up costs. 

All you need to get started is a good pair of running shoes. It’s best to seek advice from a knowledgeable salesperson, to help determine the best type of shoe for your specific arch and gait. A good pair of running shoes will be well worth your investment. Many running stores have treadmills to analyze your running form and can suggest the best shoe for you to purchase.   Here is an article from with more specifics on  How to Buy Running Shoes

Once you have your shoes you will need to set up a training program. If you are new to running, you will need to gradually build strength and endurance to avoid injury. A good way to safely start a running program is to perform run and walk intervals. Gradually vary the amount of running, so that you build up your ability to run longer periods of time each week. As you increase your running time, you will decrease your walk intervals until you are able to run for thirty minutes without walking. Don’t forget to check with your physician before starting any exercise program.

It’s important to fuel your body properly for exercise. Hydrate with water before, during, and after your workout. Have a light snack about thirty to 45 minutes prior to your workout. Some good options are peanut butter on whole wheat toast and bananas, protein smoothie with fresh fruit, or oatmeal with walnuts and sliced bananas. Rehydrate after your run with water or a sports drink with electrolytes.  Add a snack such as plain yogurt with fruit and almonds, or sliced apples with almond butter. Avoid eating unhealthy, high caloric foods that will cancel out all your hard work during your runs. Make healthy food choices to keep your calories in check and you will be on your way to losing weight and improving your fitness level.



  1. I used to run every week, twice per week to keep in shape for charity runs I participated in around the year. Good times.

    Now that I don’t do those anymore (still getting familiar with new area I moved to), I’m mostly limited to the treadmill and don’t feel as inspired.

    I think when people have a specific thing to train for, it keeps them more motivated.

    Liked by 1 person

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