Tips For Begin a Running Program for Obese People?

The best part of the running program is that it can be done anywhere. You can chose a running track or a sidewalk or a treadmill in a gym. If you have never run before and you have just started off, you should take it rather easily. At this stage, the duration of each running program should not be more than half an hour and for only three days in a week. For beginners, who are not runners I would like to advise them to combine running and walking.

First of all, walk a distance of one-fourth of a mile. While walking, you should be careful to hit the ground with your heels first. As your body muscles are not used to running, walking should be followed by some simple stretching exercises to stretch your muscles. This will add flexibility to your muscles and prevent any injury. This will also enable you to run more efficiently. Once you are done with warm up, start running. While running, keep your strides open and long. You should bend your knees every time your feet is landing. Your elbows should be positioned at right angle. If you maintain this body posture during running, then it will be a balanced run and your body will yield maximum benefits. At the end of the run, walk again for about 10 minutes. This walking exercise is essential to cool down your body and the heart, lungs as well as the muscles will get a scope to recover.

When you are comfortable in running three days a week, you can change the schedule to four times in a week. Later, it can be increased to 5 days, as well. Once you are comfortable in running 5 days for half an hour, you should focus on increasing both time and distance of running in the scheduled half an hour. Adding some extra miles to your regime should be done carefully or else your muscles may get hurt. You can run longer distance but you need to slow down the speed of running. Slow running for a longer duration is helpful in burning more fat