Starting a running program is the perfect solution if you’re struggling with weight problems. Not only that running sheds more pounds than most other training routines, it’ll also boost your fitness level, reduce the chances of cardiovascular problems and stress levels. In addition, running is very convenient; you can almost do it anywhere, anytime; all you need is a couple of decent sneakers and off you go.

However, doing the activity will not guarantee you slimming down. In fact, when it comes to running for weight loss, most beginners don’t get to their desired bodyweight. This can be really frustrating—especially you’ve been putting doing the work but not seeing the results. No more. There are some training strategies that can help you put your weight loss train on the right path while steering clear of frustration and setbacks.

Therefore, if you want to lose weight by running, here are 2 training guidelines that can help.

Challenge Yourself: Add More miles

If you’re really overweight or haven’t done much exercise lately, then forget the challenging part. Organize your priorities first. As a beginner you need first to aim at building your cardiovascular foundation. Skipping on this phase will only leave injured and disappointed. Therefore, make sure to start off slowly and build the intensity up gradually. And always remember to stay within your fitness level.

Nonetheless, if you feel confident about your capabilities, then you can up the ante and make your training more challenging. One way you can do that is by adding more miles to your weekly running distances. Sticking to the same distance, week after week, will only get you stuck and lead to mediocre weight loss results. On the other hand, adding miles helps you prevent plateaus and keep benefiting from your training program.

As a result, aim to gradually increase your weekly mileage. A good principle to follow is the 10% rule. You only increase your mileage by 10% from one week to the next. For instance, if your current distance is 12 miles per week, your next week mileage should be 13 or 13.5 miles. Follow this pattern for 3 weeks and always take the 4th week as recovery. During the recovery week, you cut back on your running mileage significantly or cross-train.

Keep a Food Diary

What you put in your mouth will largely determine your weight loss results. No doubts. Though running burns off colossal amounts of calories, weight loss only occurs when you take in less calories than you burn off. This is what’s known as the calorie deficit. That’s it. And it’s no secret. Therefore, make sure to back your weight loss running with the proper diet.

The best way to build better eating habits is to keep track on everything you put into your mouth with the help of a food diary. Once you start keeping a food diary you become your own detective, thus you’ll see how you really treating your body.  By writing everything down, you keep track of the number of calories you ingest everyday and see where you could make the right changes. Therefore, be honest with yourself and make sure you’re getting your nutrition needs met without going overboard.

About the Author

David Dack is a runner and an established author on weight loss, motivation and fitness.

Check out  http://www.runnersblueprint.com/weightlossrunning.html  for a Step-By-Step Beginners Blueprint for Starting a Running Training Program