Unfit and out of Shape ?

How to start running when out of shape

If you are unfit and out of shape then it can be…

‘really tempting’ to put on those trainers, go out the gate and ‘burn of those calories‘ to start losing weight and getting fit again.

However if you want to get the best possible results focus on these 6 key items :

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1 – Sort out your diet…

Your diet can account for up to 80 % of your results.

For example a 20 to 30 minute run will only burn about 200 to 300 calories (about the same amount of calories as 1 mars bar)

So when you start running when out of shape (and want to lose weight) then the first step is to follow a diet plan. The advantage is that you will not only lose weight, but the right plan will also make your running a lot easier.

Step by Step easy runners diet plan.

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2 – Get a Running Plan..

The big advantage of running is that it is a very easy sport to start. All you need are a good pair of trainers and of you go.

However the right plan will make all the difference to your success – whether you are running to lose weight, get fit or for enjoyment.

There are very many different running plans available – the key is to select one that will fit in with your own circumstances and objectives.

If you haven’t done much exercise recently use a plan where you start gently and slowly build up your distances and times. Also don’t forget that if you have medical issues to check with your doctor first.

For running plans either search on the internet or on a facebook page we have a free instantly downloaded 5k in 5 weeks training plan

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3 – Monitor Results

Virtually all beginner running plans will focus on running every other day – so you have some time to recover and slowly build up intensity.

A key item to focus on is to monitor your results – whether you are running further, walking less or getting better times…

Start from day 1…

Yes, a very simply way is to just check your distances (google maps have a very easy to use measuring tool) and/or keep track of your total time.

If you want to take it a stage further then there are lots of running apps that will help you monitor each stage and even items like calories burned or comparing your run to other runners (at whatever their level or experience)

There a lots of apps (and new ones are launched virtually every day) but the top 3 apps we like are

1. Run with Map My Run

GPS Running, Jog, Walk, Workout, Heart Rate, Sleep, Weight, Step and Activity Tracking, Coaching, and Calorie Counter. (Mapmyrun App)

2. RunKeeper

GPS Running, Walk, Cycling, Workout and Weight Tracker. (Runkeeper App)

3. Strava

GPS Run and Ride Tracker. (Strava app)

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4 – Get the right technique

A plan (as mentioned above) will be key to your success – so you know how far to run, how often and how fast.

Especially if you want to know how to start running when out of shape then don’t skimp on warming up. Because the right way to do warming up (and cooling down) will help prevent injury, help your muscles recover and also help with your focus.

But in addition don’t underestimate the importance of your technique – are you going to be a plodder, glider or a gazelle? Your natural running technique is key to making your running as easy as possible.

Our guide to a sexy running technique will show you how to identify your natural running style.

How to get a ‘sexy running technique

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5 – Look Good !!!!

What you wear is what you are..

Yep, running is very easy. It can be planned around any spare time you have, you can do it virtually anywhere and all you need are a couple of trainers and maybe some shorts…

But – When you look like a slob you run like a slob

You will be amazed how much better your running will be if you put in a little effort into the way you look when running – what you wear, how you run and how you hold yourself.

Guide to becoming a classy runner

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6 – Run with a Buddy / Competitions ?

When you spot runners very often they will be running ‘by themselves’ – simple reason is that it’s easy (you can start when you want), you can run at your own speed and go where you want.

3 ideas…

However if you don’t have a buddy or family member who would also like to run then there are 3 options you could try:

Idea 1 – running club

There are running clubs in most towns and villages, where you can join in with others.

Idea 2 – Running apps

If you have a look at our best running apps (above) you will see many have a ‘buddy’ feature – where you can either arrange to meet someone, or if you are competitive simply run a popular course and compare your time.

Idea 3 – Enter a race

Right at the top of this page of beginners running tips we mentioned our free 5k in 5 weeks training plan

The reason for that is that 5K (3.1 mile) races are the most popular distances for running competitions worldwide because anyone can train for them in a relatively short period of time, regardless of their previous fitness level.

For example there are lots of 5k races throughout the UK (more details on the parkrun UK site )

If you set yourself a target that would help with motivation and give yourself a real goal to go for…

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How to start running when out of shape

80 % Diet / 20 % Exercise.

Established over 16 years ago we specialise in quick & easy runner meals designed to help runners lose weight and / or get better running results …

When running please don’t forget just how important your diet will be.

Our specialised shakes & smoothies are delicious, easy to make and very, very effective.

For more details have a look at:

Running smoothie recipes