Run to Lose

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By Jennifer Pirtle

Blast away the pounds by adding a 30- to 45-minute run to your routine. We'll show you how to safely step up the pace.

More than 4.5 million American women run at least twice a week. This national enthusiasm is hardly surprising: Few other exercises can burn calories, strengthen bones and muscles, and boost energy and mood—all without special equipment.

A 45-minute run burns 400–500 calories. Keep it up and you could lose almost 1 pound a week, or about 12 pounds in three months.

While running is good for just about everyone, take some practical steps before you begin to avoid frustration or injury. Here’s how to get off to a safe, smart start.

Get a Medical Checkup
A visit to the doctor before you begin running is especially important if your mother, father, or sibling has or had heart disease before age 65, says John R. Backman, M.D., a runner and a cardiologist at the Scripps Memorial Hospitals in Encinitas, California. “Also see a doctor if you have any personal risk factors such as smoking, high cholesterol, or hypertension, or if you have been inactive for 10 or more years,” he says.

Your doctor will test your cholesterol (including total cholesterol, good and bad cholesterol, and triglycerides) and blood glucose levels, and screen for hypertension. Other checks, such as an advanced lipid screening or a treadmill test, may be warranted.

Start (and Keep) Running
While trying something new may give you plenty of initial motivation, it’s best to start small. “The biggest mistake people make is running too far, too fast,” says Jeff Galloway, former Olympian and author of numerous running books, including Getting Started (Meyer & Meyer Sport, 2005).

First, make sure you can easily walk for 30 minutes. With that basic level of fitness under your belt, plan to run three days a week, with other exercise days inbetween (try cycling, swimming, or walking) plus one complete rest day. Your goal is to train over eight weeks toward a 30-minute walk-run.