Sometimes the hardest part of starting something new is the starting itself. Without a plan, getting started is even more difficult and running is no exception. As a way to help, I put together a running for weight loss plan that makes it easier for you to get started running.
This plan will help you lose weight with running and get you to the level of running a 5k within a month of starting.
With this plan, there’s no excuse for you to not get started right away.
The Running For Weight Loss Schedule
The basis of your running training plan is alternating between days of:
- 1. Running interval training
- 2. Cross training
- 3. Rest and walking days
The best way to train for distance running and lose weight through running is by doing running interval training. Rather than going long amounts of time running at the same pace, you switch between intervals of running and walking. In addition to making you a better runner, benefits of running interval training include:
- – Helping you burn body fat faster
- – Working most of your major muscle groups
- – Improving your oxygen utilization
Second, add cross training into your running schedule. Like running interval training, cross training will help you become a better runner and help you lose more weight. Additionally, cross training will help you:
- – Prevent injuries
- – Increase flexibility
- – Boost your exercise motivation
Lastly, one day of the week is dedicated to rest. These rest days allow you to recover so you can come back the next week and be even better. Some of the best things you can do on your rest day is catch up on any lost sleep, prepare healthy meals, and stretch. Take advantage of rest days while you can!
If you stick to these training techniques, you will be completing a 5k with ease before you know it.
Week 1 of Running
The goal for week one is to smoothly transition into your running plan. It’s better to start slow and work you way up rather than going too hard too soon only to quit early.
To start off, alternate between running and walking for 3 minutes each on Monday and Wednesday.
Then, on Friday, run for 5 minutes and walk for 3. This should prepare you for your first 2 mile run on Saturday.
If you can make it the full 2 mile run without walking, that’s great. If you can’t, you can switch to walking. It’s important that you don’t run to the point of exhaustion so that you quit. It’s better to run and walk when needed rather than to run too hard and quit.
- – Monday: Run 3 min / Walk 3 min – Repeat 4 times
- – Tuesday: Walk 30 min
- – Wednesday: Run 3 min / Walk 3 min – Repeat 4 times
- – Thursday: Cross train – Yoga
- – Friday: Run 5 min / Walk 3 min – Repeat 4 times
- – Saturday: 2 mile run
- – Sunday: Rest day
Week 2 of Running
This week, increase the amount of time you spend running while sticking to only 2 minutes of walking at a time.
Because this week is a big increase in your running intervals, try flexibility-oriented yoga as your cross training. Having better flexibility will prevent potential injuries as a result of the increase in training intensity.
- – Monday: Run 7 min / Walk 2 min – Repeat 3 times
- – Tuesday: Walk 30 min
- – Wednesday: Run 7 min / Walk 2 min – Repeat 4 times
- – Thursday: Cross train – Yoga for flexibility
- – Friday: Run 8 min / Walk 2 min – Repeat 4 times
- – Saturday: 2.5 mile run
- – Sunday: Rest day
Weeks 3 and 4 of Running
For the final 2 weeks before your 5k, increase your running intervals again while decreasing your walking times. By this point, you want to make it through these running intervals without having to stop.
To help you get in even better 5k shape, do HIIT as cross training. HIIT benefits runners in a few ways including:
- – Improving your cardiovascular endurance
- – Building muscular strength
- – Boosting your metabolism for weight loss
The Saturday before your race, do your best to make it the whole 3 mile run with no stops. If you can make it, then you’ll only be .1 miles away from being able to achieve a 5k.
- – Monday: Run 10 min / Walk 1 min – Repeat 3 times
- – Tuesday: Walk 30 min
- – Wednesday: Run 12 min / Walk 2 min – Repeat 3 times
- – Thursday: Cross train – HIIT
- – Friday: Rest or Walk
- – Saturday: 3 mile run / 5k RACE DAY
- – Sunday: Rest day
Extra Tips to Become a Better Runner
In addition to this running for weight loss plan, consider these extra running tips. They’ll help you run better and lose more weight in the process.
1. Don’t neglect nutrition – You need the right nutrition to fuel and recover from your runs. Running in particular burns up your body’s carb and fat reserves. Therefore, be sure to focus on getting enough of both of those in order to stay properly fueled. Also, keep a water bottle nearby at all times of the day because you lose a lot of water while running.
2. Never miss a cool down – One of the best ways to prevent running-related injuries is making sure you cool down after each run and workout. When cooling down from a run, slow your pace to a light jog and eventually to a walk. Follow that up with some light stretches. Aim for about 10 to 15 minutes of cooling down.
3. Practice good technique – Focus on running short and quick strides where your feet have less time in contact with the ground. This will help save you energy. Good techniques that minimize your foot contact with the ground include relaxing your shoulders, keeping your chest up high, and avoiding bouncing.
The Complete Running for Weight Loss Plan
If you’re brand new to running and want to get started while losing weight at the same time, then this running plan is for you. Within only about a month’s time, it should prepare you to run a 5k. Even if you’re not planning on doing a 5k race, this plan is perfect if you want to start running longer distances.
Forget the crash running plans and stick to this manageable yet challenging running plan.
