Posts Tagged ‘run lose weight’

The Katy Trail in full bloom.

Yessi and I did more trail running today, this time on a wider, flatter surface at the Katy Trail in St. Charles. The trail is nice to run on because it’s composed of a firm dirt and tiny gravel mix that is easier on your legs than asphalt or concrete.

We started with 8 minutes of walking to warm up, while my GPS watch was searching for the satellites. We alternated 5-minute walks with 5-minute runs for a total of four runs and four recovery walks. I had planned on three runs but Yessi said she could do another so we ran for 5 minutes, finishing up by running up the steep incline. Yessi did great on the hill at the end and barely slowed down at all, averaging a 10:10-minute mile pace for the last 5 minutes. We walked a cooldown and stretched.

Here is our fifth day’s workout:

  • 8-minute walk to warm up
  • 5 minutes of trail running at an average pace of 9:46-minute miles
  • 5-minute recovery walk
  • 5 minutes of trail running at10:05 pace
  • 5-minute recovery walk
  • 5 minutes of trail running at 10-minute mile pace
  • 5-minute recovery walk
  • 5 minutes of trail running, including hill at the end, at 10:10-mile pace
  • 5-minute walk to cool down
Total time working out: 48:38
Total running time: 20 minutes
Total Distance: 3.45 miles
Trail: Katy Trail, from Hemsath parking lot heading toward Old St. Charles
Conditions: Sunny, 67 degrees
Yessi: Continues to stick with the program and keep up with the runs, never stopping to walk during running sessions and never complaining. Yessi did really well with the hill running at the end and we’ll begin incorporating hill workouts into her training program within the next few weeks.  Yessi has adjusted well to the running program and I am excited to extend our run durations next week.

If you want to lose weight and keep it off, forget the latest diet craze or the 10-minute miracle workout – running is your key to unlock weight loss success. Running burns more calories than any other cardio activity, making it one of the best-kept secrets to lose weight fast and healthily.

Weight Loss 101

The formula for weight loss is burning more calories than you consume. One pound of fat is equal to about  3,500 calories, so if you burn an extra 500 calories a day, you will lose one pound in a week. The Centers for Disease Control and Prevention recommend losing one to two pounds per week for a healthy, sustainable rate of weight loss. If you lose a lot of weight quickly, you’ll be more likely to gain it back.

You can run your way to weight loss.

Running for Beginners

Beginning runners can get started with a few quick tips for beginners. To lose weight, work up to running for 150 minutes a week total, which is equivalent to five 30-minute running sessions a week. If you are just starting out, do workouts that alternate running and walking. You may start out walking for five minutes, jogging for three minutes, walking for five, etc., until you reach 30 minutes of exercise. Add a minute of running to each segment of your workout at least every week until you reach 30 minutes of continuous running.

Intensity and Duration

If you want faster weight loss results or if you have hit a plateau, increasing the intensity or duration of your runs can help you burn more calories and fat. Try doing a speed workout or long run to boost your calorie-burning power.


See your doctor before beginning a running program to lose weight. Before getting started, make sure you pick out the right shoes to decrease your chances of injury and help you run comfortably.


Running can help you lose weight and stay fit for a number of reasons. Running not only helps you burn calories but also boosts your metabolism, which helps you burn more calories even while resting. Following a regular running program also increases your lean muscle mass, which makes your body more efficient at burning calories.

Besides all the weight loss and health benefits of running, it is absolutely free and you can do it almost anywhere. So what are you waiting for – grab your sneakers and hit the ground running toward weight loss success.