Running just 1 mile helps burn around 100 calories for a 150 pound person. If you weigh 175 pounds, running that one mile burns 115 calories or so. So getting up 45 minutes or an hour before you normally do and getting out of the house to run just 4 miles per day, 5 days per week can burn up 2300 calories per week, or the equivalent of 33 pounds of fat per year.

I started running when I noticed that my co-workers weight corresponded to their age. It seemed that most people I worked with gained 2-5 pounds per year after they reached age 30. My expanding waistline showed me that I was not immune to weight gain either. My current running schedule of 20 to 25 miles per week keeps me in shape, allows me to occasionally eat great food or desserts without worrying about my weight. In fact, I rarely weigh myself, and have maintained the same weight for the past 20 years.

Here is how to get started…

Get some nice shoes, I prefer Nike Pegasus, that won’t give you blisters.

Start running. When you get tired, start walking. When your heart rate slows down, start running again. Do it for at least 30 minutes.

Stretch your hamstrings after you finish while you cool down for at least 5-10 minutes. Get up the next morning and do it again.

If you want to be scientific about it, get a watch with a heart rate monitor. This can help you keep your heart rate in the proper zone for the best impact for your health and workout.

As compared to fast walking, running burns about 30% more fat than walking, and is more time efficient and effective. The American College of Sports Medicine reveals that frequency of training could be three to four times a week. There could be a setting of different levels by individuals.

A starter can set a time limit of about 15 minutes fast walk so that the muscles have a warm up, then 15-20 minutes non-stop running and then again walking for 10 minutes and then again some running for 15-20 minutes and finally a slow walk for 20 minutes for limbering down.

But for a person who has been running for some time now, can walk fast for 10 minutes and then do fast running for 40-60 minutes, changing the terrains and course of run, so that the body gets used to variances increases the level of immunity.

Running uphill is also a very good way to increase strength and losing weight. The level of stamina depends upon individual to individual and different courses can be adopted by different people, but the basic thing which is to be kept in mind is consumption of less calories than the number of calories burned, which is very useful in losing weight.