Weight loss is a problem that plagues many people. It can be very hard trying to determine the best approach to tackle the problem so you need to think about this very seriously. Many diet pill companies promote specialized pills that aid weight loss and magically make the weight disappear. Unfortunately, these claims are false, and there is no easy way to lose weight.

The answer, however, is quite simple when it comes to slimming. Lots of aerobic exercise is the best way to shed those unwanted pounds and running can be one of the best exercises you can perform. This article will give you some ideas on how to utilize your running workouts to lose weight.

The first thing you need to do when preparing to start a new running program is to find a good pair of running shoes. Inexpensive shoes will never hold up to the constant wear and tear of a running regimen. You must be prepared to spend the money to get a good quality pair of running shoes. A good set of shoes will protect your feet and give you good balance while running. Wearing the wrong type of shoes could lead to knee and foot problems. A good quality shoe store will have trained salespeople who will be able to measure your feet and determine the exact size for you.

When starting a running program it is always important to set a schedule and stick to it. This is the only way you’ll be able to lose weight through running. Many people do not stick to their schedule and end up only exercising sporadically. You must have a routine which is set in stone and followed rigorously. To receive the best benefit from running you should try to run 3-4 times per week for at least 30 minutes.

You’ll be surprised how fast the pounds start disappearing if you can stick to a schedule. For those who like numbers, running for 30 minutes (average pace) can help you burn up to 365 calories (10 minutes /mile). If you exercise 12 times per month then this will save you 4380 calories which is 1 1/2 pounds.

Another important factor when running is wearing the appropriate outfit. This can actually be quite tricky depending on the season. When running outdoors in the winter it is easy to place too much clothing on which will end up causing you to overheat during your run once you are warmed up.

It is not easy to shed clothing and carry it with you while you’re running. You may have to dress lighter than you normally would and count on your body warming up after a few minutes into your run. Also, when running outdoors in the summer it is important to remember to apply sunscreen. Of course you can forget these problems by simply finding an indoor track to run on or even better finding a treadmill that will suite your needs.

A guest post by Alex C. Alex has a weight loss blog where he shares information on how to lose weight healthy and easy.

This is a guest post by Kate McDowell, a running-obssessed computer science major at the University of Virginia and writer of the blog 00kate.com

There are two kinds of runners – those of us who have been injured, and those of us who will be injured. Until last December, I was a proud member of the latter group. I’m young! I thought. I listen to my body (except when it’s being a weenie)! I’ve read so many Runners World articles on how to stay injury-free that I could write the book!

Not so.

Hindsight is, of course, 20/20. I now see that training for a marathon less than a year after I had begun running meant I should have trained very conservatively, something I did not do. I ramped up my mileage to 40 a week, and not enough of those miles were recovery miles. I didn’t replace the calories I was burning each day, and neglected my calcium intake. I didn’t supplement my cardio workouts with strength training to prevent injury.

Ultimately, my injury was preventable. Some are, some aren’t. Either way, once you’re injured, you’re going to have one question on your mind: What now? Here’s what I wish someone had told me when I was recovering.

Do what you can. Be creative! You may not be able to do weight-bearing activities, but what about swimming? Take the time you’re off of running to work on flexibility or strength, things that usually take a back seat to running. Make sure to listen to the limits your doc lays out for you, though. The last thing you want is to prolong the time you can’t run!

1. Take a step back from the running community for a while if it’s too painful.
The first few weeks of being injured I couldn’t bear looking at my friends’ workouts on DailyMile.com (a great site where athletes hang out and track their fitness!) Taking a little break from the running world helped me to stop obsessing over what I was missing, and prevented me from pushing too hard to recover.

2. Find a good doc. Getting a doctor who can properly diagnose you is key to fixing the problem. It wasn’t until months after I was told – by the ER nurse, my primary care provider, and my physical therapist – that I had torn or severely strained my hip adductor that I found out via X-ray that I actually had a stress fracture on my pelvis.

3. Find a physical therapist. Working with a physical therapist who is familiar with running injuries is a great way to recover faster and prevent future injury. I started at a bad clinic – a different therapist each time, the same exercises that didn’t feel like they were targeting the problem area, and no feedback as to what might have caused the injury.

Finally I switched to a therapist recommended to me as a specialist in sports injuries, and he talked with me about my fitness and racing goals, did a thorough analysis of my running gait, and pinpointed specific bad habits that were putting unnecessary strain on my hips.

Each session after that, the therapist introduced new exercises, saw how I was progressing with the ones he gave me, and constantly pushed me to do each exercise perfectly to strengthen the muscles that weren’t supporting my hips.

4. Don’t give up! Being injured sucks. Fitness is lost. Speed can vanish. Races aren’t run. Goals aren’t met. But you know what? It all comes back. Better to be injured and learn from it than to spend years being held back by bad habits.

Learn from your mistakes. Maintain what fitness you can, and use this time to explore the world of fitness beyond running. Stay positive and listen to your doc and your physical therapist. And when you’re ready, go out for that glorious first run! It’s like falling in love with the sport all over again.

Injury is a runner’s worst nightmare. We dread a day when we are not able to lace up our favorite running sneakers and take on a long run. So why don’t we do more to prevent it?

Throughout my running career, I’ve faced anyone’s fair share of injuries, most notably a serious cause of shin splints that kept me on the bench for nearly two years. Upon returning, I promised myself that I would never take running for granted and would perform the necessary actions to prevent injury. My first step was to buy a high-density foam roller and I will never look back.

Foam rolling after ever run may be one of the best decisions we can make as runners (besides listening to our body and giving it necessary rest). A foam roller is designed to provide an inexpensive and easy way to achieve the same benefits as a deep-muscle massage. It is especially valuable to runners because it increases flexibility and decreases muscle tension, helping to prevent injury and improve performance. Often times, injuries are due to an imbalance or deficiency in muscles that cause pain in other areas of our body (such as our knees, our shins, etc.). Foam rolling can help reduce these imbalances and deficiencies.

There are so many different foam-rolling exercises. Here is my typical post-run foam rolling routine:

Calves – To do this, sit with the foam roller under one calf, with the other leg on top of it. Support your body with your hands on the ground behind you. Then, roll slowly up and down the calf muscle, paying special attention to anywhere that is extra tight. Repeat on the other leg.

Hamstrings – Sit with the roller under one thigh, stacking your feet on top of each other with your hands behind you on the ground. Then, slowly roll up and down the hamstring from the top of your knee to the bottom of your hipbone. Repeat on the other leg.

Quadriceps – Flip over and lie face down with the foam roller on your thigh and elbows to the ground for support. Once again, slowly roll up and down the quad from the top of your knee to the bottom of your hip. Repeat on the other leg.

IT Band – Already facing down, shift your weight to the outside of your quad muscle and roll slowly up and down. Repeat on the inside of your quad muscle and the other leg.

In order to get the most out of your foam rolling, follow these easy tips:

- The slower the better, focusing on areas that are tight, reduced motion, or painful.

- Perform the foam roller exercises after you’re muscles are warm or post-work out.

- The most ideal time to foam roll is right after exercise prior to stretching.

- Avoid rolling directly over bones or joints.

I truly believe foam rolling has made a significant difference in my running performance and has helped prevent injury. No matter how rushed my work out is, I always allow time for foam rolling. So what are you waiting for? Get rolling!

This article is written by Caroline Winn. You can find more about her runner experience and story at http://sunapeegirl.wordpress.com/

Having access to a treadmill is a true privilege. Compared to running outdoors it is easier on bones, joints, and it is private, which is a fabulous thing at 6AM. The only drawback to running on a treadmill is that too many people fall into a routine, the same speed, time and incline for every single run. Fortunately, this is a problem which is easily solved with smarter running technique and awareness.

The problem with developing a monotonous treadmill routine is that results never progress. The body adapts quickly to an imposed demand on the lungs, heart and muscles. Once the demand is no longer a challenge, changes in the body can no longer be achieved.

Here are Three Tips for Progressive Running Results on the Treadmill:

1. Change time, incline, distance and speed often.

Aim to never have the same workout two days in a row. If you run a steady state jog at 5.0, run a steady pace at 5.1 next run. Even the slightest change will make a difference. Change routines from walk and run intervals or from a 1.0 incline to 2.0. Always keep the body guessing.

2. Push a Little Harder

We all know the phrase “mind over muscle.” It means that the mind can overpower physical limitations. Psychologically speaking, if you always run 30 minutes, eventually at around 30 minutes, you will feel fatigued. Same goes for the same speed, distance or incline. Always try to push a little bit harder, even by a minute. One technique I use is the “just one more song” tactic. I’ll hit my psychological barrier but jog, even if very lightly, for an extra 3-5 minute song on my MP3 player.

3. Practice all types of running progress

Some people run for speed, others time, distance or just as a fantastic cardiovascular workout. Whatever your running specialty is, it will improve by training in all areas of running fitness. If you are a runner that covers 5 miles a day, try doing a fast 20 minutes. If you run simply because it feels great, then you will keep your mind and body interested by switching up training styles.

Running is amazing for a fit physique, clear mind and a stronger cardiovascular and respiratory capacity. Get the most out of your workouts and continue to improve by using these three techniques, and let the ongoing results fuel your motivation to be a better runner day after day.

Kaleena is a personal trainer in Toronto. Read more of her articles at http://www.kalisthenixfitnessblog.com

An athletic lifestyle adjusts the body and mind. Furthermore, daily exercise increases immunity and minimizes the risk of developing certain physical deficiencies and affections. Obviously, a professional runner will gain more strength than an amateur. Nevertheless, keep in mind that there is no need to train 3 times a day in order to turn your body into an irrefutable weapon against many diseases. You may just as well walk and nothing more.

And what better way of ensuring daily walks than having a walking surface right next you?

One of our problems nowadays is that we tend to underestimate accessible versions of what we may do in order to stay healthy and strong. Like walking. The positive effects of daily walking are amazing: it increases memory capacity, prevents affections such as Alzheimer’s, heart diseases and cancers.

These are only few of the diseases that medicine tries so hard to find a cure for when in fact the answer is right in front of any of us. What we should do is realize that many of the health problems we face on a daily basis are in our power. Having a treadmill right in your home or at work is just the answer you were looking for in order to keep your body strong and your mind healthy.

In a world where everything moves so fast, there is no time to commit to a consistent gym program. A frantic lifestyle brings down our workout routines which only harms our health. People of all ages try to build up an exercise program that will fit their daily schedule and still permit a daily workout session. The treadmill does just that.

It’s a misconception to think that in order to have a strong body you need to undertake serious workout actions. Actually, moderation is the key to workout success. Daily workout on the treadmill increases the strength of the bones, muscles and joints and makes them flexible and healthy.

It is a very efficient way of losing weight and building muscle mass. Walking or running on the treadmill helps you reduce body fat and lead to lean muscles. Equally important is the fact that the physical activity that the treadmill enables delays high blood pressure.

The treadmill is the perfect and accessible replacement for exercise bicycles or other machines specifically built for working out. If your spare time is limited or if you don’t have a park, a hill or other unpolluted running surface nearby do not hesitate to purchase the best available substitute.

This article is a short review about two authors and their valuable contribution to city running guide books.They are Warwick Ford and Nola Ford, two runners with a wide experience running in different places and now running half-marathons and marathons. Read this article and you will understand better who they are and what accomplishments they deserve recognition for.

Our cities can be excellent places for running and on-foot exercise. However, to take full advantage of city running environments, there is much to know. Good local knowledge helps competitive athletes find stimulating training routes, helps recreational joggers or walkers motivate themselves to exercise more, and helps visitors or newcomers get outdoors quickly and confidently.

The Fun on Foot series of urban running guides satisfies the local knowledge need for city residents, visitors, and newcomers. This spring the series has been extended to four titles, with the release of a Philadelphia region guide to follow up the existing New York region and Boston region guides. The fourth book is the flagship Fun on Foot in America’s Cities, the guide for runners who are also frequent travelers. It describes the running environments and top routes in 14 major cities: Atlanta, Boston, Chicago, Dallas, Denver, Indianapolis, Los Angeles, Minneapolis, New York, Philadelphia, San Diego, San Francisco, Seattle and Washington.

These books have enthusiastic support from many prominent runners. “Fun on Foot is terrific!” said Bill Rodgers, 4-time winner of both the Boston and NYC marathons. “Fun on Foot is a rousing springboard for runners…,” said Lisa Ondieki, NYC Marathon winner and record holder for 9 years. “An excellent resource for recreational joggers to professional runners…,” said John Crews, male winner of the 2009 Philadelphia Marathon, referring to the new Philadelphia book.

The book series is the work of husband-and-wife team, Warwick Ford and Nola Ford, both runners and keen travelers. Warwick runs marathons and Nola half marathons (but she is aiming for her first marathon this year). It all started with Warwick’s former employment as a technology executive in a nationwide company, requiring him to travel frequently to many cities. He suffered from the problem of wanting to run but not knowing what routes were good and safe in a strange city. So he started taking copious notes about the places he ran in, with the idea of publishing it all some day to help others.

Nola, who always seeks new and motivating routes to run, joined in help produce Fun on Foot in America’s Cities. The more detailed books about the cities they know well followed on naturally.

The Fun on Foot books plus various maps and other runner information are available at the website www.funonfoot.com. The books are also available from major booksellers.

Book titles are as follows:

Fun on Foot in America’s Cities (2006)

Fun on Foot in New England (2007)

Fun on Foot in New York (2009)

Philadelphia Running and Walking: A Guide for Athletes and Fitness Seekers (2010)

This article is written in collaboration with Warwick Ford and Nola Ford (find out more about them on their personal website, www.funonfoot.com). We thank them for their precious help to publish this post and we hope it will be a great resource for all our city runners readers.

A runner needs an adequate body structure for proper training and high performance. That is a fact. Also a fact is that the brain is equally important when talking about performance boost.

It is fair to infer that a trained body and an untrained brain won’t lead to desired results. And the easiest way to get to their meeting point is by consuming sports drinks, which is something every runner should already know.

Sports drinks are designed for rehydration and filling the supplies of electrolytes, carbohydrates and other nutrients that beggar during workout. Electrolytes are crucial for a runner as they conduct proper rehydration that inevitably occurs during training. Carbohydrates join in by offering effective maintenance of the body and by increasing performance. These two elements are sine-qua-non when it comes down to winning.

Scientists have discovered that it is not necessary for the runner to swallow the drink, but it can also be spat out. The connection between the brain and the sports drink basically resides in the receptors fund in the mouth that are activated by the components of the sports drinks, this way accessing the brain and easing workout. It is a principle that every endurance athlete uses to refill glycogen resources.

When it comes to brain activity, it kind of disgruntles the working muscles. And sport drinks are the ones that enable the connection between brain and mouth receptors. All other organs that many runners consider essential for their workout, such as the heart or the lungs, are not that important when compared to the brain. The brain is the one that actually controls a runner’s victory or failure.

The explanation is that there are certain receivers in the mouth that take up natural sugars and connect them to the brain, this way helping the body throughout workout. For a long time scientists thought that what sport drinks actually do is strengthen the muscles, when in fact they strengthen the brain. Sports drinks are also very important for body hydration, but beware! In order for this to happen, the drink must be swallowed.

This is only one of many sports examples of facts that were thought to be categorical, until further notice. My advice is to focus on several sources of information if what you are looking for is to become a professional runner.

As well as the ability to prevent the development of certain disorders and affections, treadmill exercise is a proven way of accelerating the rehabilitation of the body in certain cases, such as for people with a remote history of stroke or babies with Down syndrome.

The discoveries that have been recently made are amazing and give real and evidence-sustained hope for disorders with cures that may seem overshadowed by the gravity of the affection.

Stroke victims are highly prone to encounter difficulties with walking. A stroke may generate paralysis or may weaken some of the body parts. Studies have shown that a consistent and gradual treadmill routine reaches some receptors in the brain that facilitate recovery of the body motion. A stroke severely damages the body, including the brain circuits that enable walking skills. A study conducted by researchers from University of Maryland School of Medicine presents irrefutable evidence of the beneficial treadmill exercise on the damaged body.

The sample of the study involved 71 stroke patients aged over 45 years with continuous walking problems, even subsequent to standard rehabilitation routines. The results showed improvement in walking speed and cardiovascular fitness in those who were subjected to treadmill exercise. An evaluation of the brain activity stated consistent proof that the treadmill activates some of the brain receptors that stimulate better walking.

Another success of the treadmill routine has been recorded for babies suffering from Down syndrome. The March of Dimes, a national voluntary health agency that focuses on improving the health of babies, is part of one important study on babies with Down syndrome.

As the study shows, it is essential for babies with Down syndrome to gain walking abilities and the capacity to explore their surrounding environment at an earlier age than what they naturally do. Compared to the other babies, those affected by the syndrome develop natural abilities one year later and this study was aimed specifically at surpassing this delay.

The results showed that eight minutes a day, five days a week on a slow treadmill seriously accelerates the learning process. For this study were used small treadmills to match the size of the babies, although researchers did mention that any treadmill with a speed of half-mile per hour is equally productive and danger-free.

The Down syndrome is one of the most encountered birth defects and it affects an alarming number of babies, 1 in somewhere around 800- 1000. Using treadmill exercise for what otherwise may take a very long time and may not end up successfully is a great step in medical discoveries. It is amazing what mere routines that come naturally for most of us can actually do.

This article is signed by Miki, writer for RunReviews.

In these times of life on speed it gets strangely difficult to fully notice personal assets. The daily tumult makes us pay attention to anything but ourselves, and sometimes it would definitely make a difference. I’ll say “body fat” and I think I rest my case. Why, you wonder? It’s easy: don’t lose your body fat, use it!

The term “fat burning” is often referred to as weight loss. Other connotations are decrease in body fat and increases in lean body mass, and of course, each and every one of them is an advantage. What it actually refers to is the process of oxidizing/ burning fat, this way using it as power fuel. Elite runners build their workouts on the principle of fat burning, especially when the carbohydrates level lowers.

The first explanation for this process is that fat not only resides in the adipose tissue but also in the muscles. At the debut of training, fatty acids are activated this way moving from the adipose tissue towards the muscle. Runners have more of intramuscular fat and they use it as energy source for their training. Still, fatty acids are not independent. Among other elements, their transport relies on the blood supply that enables the process.

Fat oxidation is a complex process that is influenced by a series of factors. Firstly and the most important, the intensity of your training directly influences the process of fat burning. What happens is that carbohydrate oxidation increases with exercise intensity, while the rate of fat oxidation only increases initially but decreases at higher intensities. Your conclusion is correct: it is not always indicated to train at low intensities in order to oxidize fat, although for a long time it was thought this was the case.

Another essential factor is diet. Carbohydrates repress fat oxidation, therefore a diet low in carbohydrate will lead to high fat oxidation levels. Since the input of carbohydrates right before exercise inhibits fat oxidation, it became common for endurance athletes to skip breakfast before the morning workout. This way, the fat-oxidative ability of the muscle is stimulated.

Duration of exercise is also a key factor. When workout progresses, oxidation increases proportionally. Fat oxidation can reach high values, such as 1 gram per minute during intense training, but it is quintessential to avoid carbohydrates intake right before exercise.

Mode of exercise is equally important. The way you exercise has a clear effect on fat oxidation. Fat oxidation has been proved to be higher during walking and running, unlike cycling, although this is a yet unjustified process.

This article is signed by Miki, writer for RunReviews.

If you are determined to start losing weight, treadmill workouts will definitely get you there. The treadmill weight loss is one of the most effective methods you can take up, if shedding a few pounds is what you are heading at.

The first thing you need to be clear about is your consistency with the program. You have to take full responsibility and not skip any day of exercise. An average rhythm would be a target of 45 minutes for session at least six days per week.

The next very important aspect is adjusting your treadmill workouts with a healthy diet that will prepare your body for the requirements of your program. Basically, what you have now is the most proximate way of controlling your time, your workout and the efficiency of your program.

A key aspect is to take it slow. Don’t be aggressive with your body, especially if a great deal of inactivity has passed. An efficient way of working out is by doing it gradually. Start at your natural pace and slowly increase effort, difficulty of your training program and time. Equally important is to ask for some advice from your physicist, especially if you are aware of any problems your body may have.

After you adjust your body to the new lifestyle, you may accelerate your workout routine but always keep in mind to feel comfortable when doing so. A relaxed body will have much more results than a tormented one. The more comfortable you are, the faster you may go. And speed equals calory loss.

It is very important to monitor your heart rate. It is recommended to keep an eye on any modification that may appear on your monitor so that you know at all times how your body responds to the efforts you are subjecting it to. Of course, at first it is natural for the heart to go a bit crazy, but don’t worry. As long as you maintain a progressive status of your workout, your body will adjust fluently.

With strong determination, proper diet and adequate hydration, results will not be slow in coming.

This article is signed by Miki, writer for RunReviews.