{"id":66593,"date":"2024-10-22T10:30:32","date_gmt":"2024-10-22T10:30:32","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=66593"},"modified":"2024-10-26T14:04:55","modified_gmt":"2024-10-26T14:04:55","slug":"beginner-running-plan-for-weight-loss","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/","title":{"rendered":"Beginner Running Plan for Weight Loss and Ultimate Confidence"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#Why_Running_Promotes_Weight_Loss\" >Why Running Promotes Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#Running_101\" >Running 101<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#Shoes\" >Shoes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#Clothing\" >Clothing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#Hydration_is_Important\" >Hydration is Important<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#Your_Personalized_Beginner_Running_Plan\" >Your Personalized Beginner Running Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#Start_Slow\" >Start Slow<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#Set_Realistic_Goals\" >Set Realistic Goals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#Strength_Training\" >Strength Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#Listen_to_Your_Body\" >Listen to Your Body<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#Nutrition_for_Weight_Loss_When_Running\" >Nutrition for Weight Loss When Running<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#Balanced_Diet\" >Balanced Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#Pre_and_Post-Workout_Nutrition\" >Pre and Post-Workout Nutrition<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#Overcoming_Challenges\" >Overcoming Challenges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#4-Week_Running_Plan_to_Lose_Weight\" >4-Week Running Plan to Lose Weight<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#Week_1\" >Week 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#Week_2\" >Week 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#Week_3\" >Week 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#Week_4\" >Week 4<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#How_long_should_a_beginner_run_to_lose_weight\" >How long should a beginner run to lose weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#Can_I_lose_weight_by_running_30_minutes_a_day\" >Can I lose weight by running 30 minutes a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#What_is_a_good_running_schedule_for_weight_loss\" >What is a good running schedule for weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#How_do_you_start_running_for_weight_loss\" >How do you start running for weight loss?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Ready to tie up and shed those extra pounds? Starting a weight loss journey can be scary if you\u2019re new to running. But with the right mindset and a plan, you can lose those extra pounds and gain confidence when you start a new running habit.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=1558&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Running_Plan_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66594\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/running-2-1-1024x1024.png\" alt=\"\" width=\"770\" height=\"770\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/running-2-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/running-2-1-300x300.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/running-2-1-150x150.png 150w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/running-2-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/running-2-1-920x920.png 920w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/running-2-1.png 1080w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">This beginner\u2019s plan is made to help you lose weight and fall in love with the sport so you can live a healthier and more active life. Running is an exercise you can do anywhere, and its benefits go beyond physical fitness; it can improve mental well-being, boost mood, and give you a sense of achievement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By following this plan, you\u2019ll progress at your own pace, build endurance, and see results, all while enjoying the journey to a fitter, more confident you.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Running_Promotes_Weight_Loss\"><\/span><b>Why Running Promotes Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Running is good for <a href=\"https:\/\/betterme.world\/articles\/how-to-start-losing-weight-for-beginners\/\">weight loss<\/a> because of its high caloric expenditure (meaning you burn more calories) and its ability to increase metabolism (2). When you run, your body uses stored fat for energy, so it\u2019s a great tool for fat loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, running builds lean muscle mass, which can further increase your resting metabolic rate so your body burns more calories even when you\u2019re at rest (3). The intensity of running can also cause an \u201cafterburn\u201d effect, also known as excess post-exercise oxygen consumption (EPOC), where your body continues to burn calories even after you\u2019ve finished your workout (1).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The rhythm of running can improve cardiovascular health, increase endurance, and create a calorie deficit for weight loss. As you keep on running, you not only lose pounds but also build a habit that leads to long-term weight management and overall well-being.<\/span><\/p>\n<p><strong><em>Read more:<\/em> <a href=\"https:\/\/betterme.world\/articles\/will-running-burn-belly-fat\/\">Will Running Burn Belly Fat: Here\u2019s Why You Should Consider Pounding The Pavement Every Once In A While<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Running_101\"><\/span><b>Running 101<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/benefits-of-running-everyday\/\">Running<\/a> is easy to do to get fit, but you have to start off on the right foot (literally). The right gear can make all the difference. Here are some things to consider if you\u2019re thinking of starting running to lose weight.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Shoes\"><\/span><b>Shoes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the most important parts of running is your shoes. Invest in a good pair of running shoes that have the right support for your feet. This will prevent injuries and keep you comfortable during your runs. Shoes with good arch support and cushioning are a must.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Know your arch type. It\u2019s good to get the right shoes for your needs. There\u2019s no harm in consulting a professional to determine if you need special shoes to avoid any future strains.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Believe me, better safe than sorry!<\/span><\/p>\n<h3 style=\"text-align: center;\"><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=1558&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Running_Plan_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-55269\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/5-day-water-fast-1024x576.png\" alt=\"Beginner Running Plan For Weight Loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/5-day-water-fast.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/5-day-water-fast-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/5-day-water-fast.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/5-day-water-fast-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/5-day-water-fast.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Clothing\"><\/span><b>Clothing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your running clothes should be light and breathable. Choose moisture-wicking fabrics that will keep you dry. Proper running clothes will make you feel good and perform better.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try different types of clothing. Some run in shorts (depending on the weather), while others feel more comfortable with long-wear clothing.<\/span><\/p>\n<h3 style=\"text-align: center;\"><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hydration_is_Important\"><\/span><b>Hydration is Important<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hydration is key when running, especially for weight loss. Make sure to drink water before, during, and after your run. <a href=\"https:\/\/betterme.world\/articles\/can-dehydration-cause-weight-gain\/\">Dehydration<\/a> can lead to fatigue and poor performance, making it harder for you to stick to your running plan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, if you\u2019re sweating a lot or if you\u2019re in hot weather, you need to add extra water to your hydration routine.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Your_Personalized_Beginner_Running_Plan\"><\/span><b>Your Personalized Beginner Running Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A well-structured running plan that is tailored to your fitness level and weight loss goals can make all the difference. So, what to you need to consider when starting?<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Start_Slow\"><\/span><b>Start Slow<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re new to running, start with a mix of walking and running. For example, alternate between one minute of running and two minutes of walking. Gradually increase the running intervals as your fitness improves.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Set_Realistic_Goals\"><\/span><b>Set Realistic Goals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Set achievable goals that will keep you motivated. For example, run for 20 minutes three times a week. Track your progress, and you\u2019ll stay committed to your weight loss journey.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t overwhelm yourself with unrealistic goals. Don\u2019t expect to run a marathon in just a couple of weeks. Not only will it give you peace of mind, but it will also prevent injuries.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=1558&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Running_Plan_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-59492\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/1300-Calorie-Diet_-Is-It-Enough-To-Keep-Your-Body-In-Running-Order_-1024x576.png\" alt=\"Beginner Running Plan For Weight Loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/1300-Calorie-Diet_-Is-It-Enough-To-Keep-Your-Body-In-Running-Order_.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/1300-Calorie-Diet_-Is-It-Enough-To-Keep-Your-Body-In-Running-Order_-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/1300-Calorie-Diet_-Is-It-Enough-To-Keep-Your-Body-In-Running-Order_.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/1300-Calorie-Diet_-Is-It-Enough-To-Keep-Your-Body-In-Running-Order_-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Strength_Training\"><\/span><b>Strength Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running alone is good exercise, but the best results can be achieved when you combine it with other workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Strength training is part of your running routine and is important to boost performance and support weight loss goals. Strength training builds and tones muscles that will improve running efficiency and endurance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, stronger muscles and joints will lead to better stability and balance, reducing the risk of injuries common with running. Focus on exercises that target the core, legs, and glutes, as these are the areas involved in running mechanics.<\/span><\/p>\n<p><strong>BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=1558&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Running_Plan_For_Weight_Loss\" target=\"_blank\" rel=\"noopener\">Hurry up and change your life for the better!<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Listen_to_Your_Body\"><\/span><b>Listen to Your Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pay attention to how your body feels during and after each run. If you feel pain or discomfort, take a break and consult a doctor if necessary. Consistency is key.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Nutrition_for_Weight_Loss_When_Running\"><\/span><b>Nutrition for Weight Loss When Running<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Running won\u2019t help you lose weight unless you pair it with proper nutrition. To lose weight, you need to have a caloric deficit, which means you need to eat less than what your body needs (4)<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Balanced_Diet\"><\/span><b>Balanced Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A balanced diet while running is important for your <a href=\"https:\/\/betterme.world\/articles\/meal-plans-to-lose-weight\/\">weight loss<\/a> journey. A well-rounded diet should have a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fruits and vegetables are packed with vitamins, minerals, and fiber that help with digestion and keep you full. Lean protein sources like chicken, fish, beans, and tofu are important for muscle repair and recovery, especially after a workout. Whole grains like quinoa, brown rice, and oats provide the carbohydrates to fuel your runs and give you the energy to perform.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, pay attention to portion sizes &#8211; even healthy foods can add weight if consumed excessively. Meal prepping will help you control portion sizes and make sure you\u2019re eating nutritious foods throughout the week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Be mindful of snacking. Choose healthy snacks that complement your diet, like nuts, Greek yogurt, or fruit, to prevent unhealthy cravings.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lastly, consider consulting a health coach or health professional who can help you create a diet plan that will work with your exercise routine and weight loss goals. Running with a comprehensive nutrition plan will supercharge your efforts and help you achieve long-term success on your weight loss journey.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=1558&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Running_Plan_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-59992\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/900-Calorie-Diet_-Is-It-Enough-Fuel-To-Keep-Your-Body-Up-And-Running_-1024x576.png\" alt=\"Beginner Running Plan For Weight Loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/900-Calorie-Diet_-Is-It-Enough-Fuel-To-Keep-Your-Body-Up-And-Running_.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/900-Calorie-Diet_-Is-It-Enough-Fuel-To-Keep-Your-Body-Up-And-Running_-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/900-Calorie-Diet_-Is-It-Enough-Fuel-To-Keep-Your-Body-Up-And-Running_.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/900-Calorie-Diet_-Is-It-Enough-Fuel-To-Keep-Your-Body-Up-And-Running_-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pre_and_Post-Workout_Nutrition\"><\/span><b>Pre and Post-Workout Nutrition<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eat a small meal or snack before you run to perform better. Choose foods that are high in carbs and low in fat and fiber, like <a href=\"https:\/\/betterme.world\/articles\/banana-trick-for-weight-loss\/\">bananas<\/a> or toast with a dollop of peanut butter (don\u2019t add too much).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After your run, refuel with a combination of protein and carbs. This will help with muscle recovery and energy stability. A smoothie with protein powder and fruits is a great option.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And, most importantly, don\u2019t forget water. As mentioned earlier, hydration is key!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Overcoming_Challenges\"><\/span><b>Overcoming Challenges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Running can be tough, but knowing how to overcome common problems will keep you on track.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Staying Motivated<\/b><span style=\"font-weight: 400;\">: Find a running buddy or join a running group to stay motivated. Having someone to share your progress with makes running more fun.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Preventing Injuries<\/b><span style=\"font-weight: 400;\">: Warm up before each run and cool down after. Stretching helps improve flexibility and reduces the risk of injuries. Also, rest and recover on non-running days.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Managing Time<\/b><span style=\"font-weight: 400;\">: Incorporate running into your daily routine by scheduling it like any other important activity. Whether early in the morning or late in the evening, find a time that works for you. Stick to a consistent schedule to get the best results.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Measuring Progress and Setting New Goals<\/b><span style=\"font-weight: 400;\">: Tracking your progress will help you stay motivated and set new challenges. Don\u2019t rely solely on the scale. While it\u2019s a good indicator, it shouldn\u2019t be the only one. Take measurements, progress pictures, and overall feelings to know if you\u2019re on the right track.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Setting New Challenges<\/b><span style=\"font-weight: 400;\">: Once you\u2019ve reached your initial goals, set new ones. Maybe aim to run 5K or increase your running frequency. Continuous improvement is key to long-term success.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Celebrate Milestones<\/b><span style=\"font-weight: 400;\">: Celebrate your achievements no matter how small. Reward yourself for reaching milestones to stay motivated and focused on your weight loss goals.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Still struggling with your running routine? Talk to a fitness professional. They can create a custom program for you based on your goals and needs.<\/span><\/p>\n<p><strong><em>Read more:<\/em> <a href=\"https:\/\/betterme.world\/articles\/gamify_exercise\/\">Gamify Exercise: How to Turn Exercise Into Play<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"4-Week_Running_Plan_to_Lose_Weight\"><\/span><b>4-Week Running Plan to Lose Weight<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">So, are you ready to get started? A structured plan will make your running routine and weight loss more manageable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ve created a simple 4-week running plan for beginners to lose weight. Remember, you can modify it, so always consult a health professional before adding anything new to your routine.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Week_1\"><\/span><b>Week 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 1: 10 minutes run, 20 minutes walk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 2: Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 3: 15 minutes run, 15 minutes walk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 4: Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 5: 10 minutes run, 20 minutes walk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 6: Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 7: 20 minutes walk<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=1558&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Running_Plan_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-61216\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Does-Running-Make-Your-Butt-Bigger_-Sculpt-Your-Perfect-Peach-1024x576.png\" alt=\"Beginner Running Plan For Weight Loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Does-Running-Make-Your-Butt-Bigger_-Sculpt-Your-Perfect-Peach.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Does-Running-Make-Your-Butt-Bigger_-Sculpt-Your-Perfect-Peach-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Does-Running-Make-Your-Butt-Bigger_-Sculpt-Your-Perfect-Peach.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Does-Running-Make-Your-Butt-Bigger_-Sculpt-Your-Perfect-Peach-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Week_2\"><\/span><b>Week 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 1: 15 minutes run, 15 minutes walk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 2: Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 3: 20 minutes run, 10 minutes walk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 4: Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 5: 15 minutes run, 15 minutes walk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 6: Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 7: 25 minutes walk<\/span><\/li>\n<\/ul>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=1558&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Running_Plan_For_Weight_Loss\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Week_3\"><\/span><b>Week 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 1: 20 minutes run, 10 minutes walk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 2: Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 3: 25 minutes run<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 4: Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 5: 20 minutes run, 10 minutes walk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 6: Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 7: 30-minute walk<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Week_4\"><\/span><b>Week 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 1: 25 minutes run<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 2: Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 3: 30-minute run<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 4: Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 5: 25 minutes run<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 6: Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 7: 35 minutes walk<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=1558&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Running_Plan_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-61852\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Is-Running-10-Miles-A-Week-Good-For-You_-Benefits-Risks-Explained-1024x576.png\" alt=\"Beginner Running Plan For Weight Loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Is-Running-10-Miles-A-Week-Good-For-You_-Benefits-Risks-Explained.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Is-Running-10-Miles-A-Week-Good-For-You_-Benefits-Risks-Explained-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Is-Running-10-Miles-A-Week-Good-For-You_-Benefits-Risks-Explained.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Is-Running-10-Miles-A-Week-Good-For-You_-Benefits-Risks-Explained-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_should_a_beginner_run_to_lose_weight\"><\/span><strong>How long should a beginner run to lose weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Beginners should start with shorter runs and build up gradually. Aim for 20-30 minutes of running at least 3 times a week.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_lose_weight_by_running_30_minutes_a_day\"><\/span><strong>Can I lose weight by running 30 minutes a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, running 30 minutes a day can help you lose weight, but remember it needs to be combined with a healthy diet.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_a_good_running_schedule_for_weight_loss\"><\/span><strong>What is a good running schedule for weight loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A good running schedule is a balanced one with a mix of running and walking, rest days, and gradually increasing your running time and intensity.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_you_start_running_for_weight_loss\"><\/span><strong>How do you start running for weight loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Start with a beginner-friendly running plan, invest in good gear, and focus on a balanced diet. But most importantly, make sure you stay consistent and listen to your body.<\/span><\/p>\n\n<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=1558&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Running_Plan_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66594\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/running-2-1-1024x1024.png\" alt=\"\" width=\"770\" height=\"770\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/running-2-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/running-2-1-300x300.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/running-2-1-150x150.png 150w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/running-2-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/running-2-1-920x920.png 920w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/running-2-1.png 1080w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Consistency is key. Exercise with a balanced diet rich in nutrients, and you\u2019ll be on your way to your weight loss goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tracking your progress is also important to keep you motivated and adjust your routine as needed. Running also gives you mental well-being, stress relief, and a sense of accomplishment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Solo or with a group, having a community makes it more fun. As you run along, celebrate each step and stick to your health and fitness goals.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ready to tie up and shed those extra pounds? Starting a weight loss journey can be scary if you\u2019re new to running. But with the right mindset and a plan, you can lose those extra pounds and gain confidence when you start a new running habit.\u00a0 This beginner\u2019s plan is made to help you lose [&hellip;]<\/p>\n","protected":false},"author":79,"featured_media":66595,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,128],"tags":[],"coauthors":[237],"class_list":["post-66593","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","category-trainings"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Beginner Running Plan for Weight Loss and Ultimate Confidence - BetterMe<\/title>\n<meta name=\"description\" content=\"Start your fitness journey with our 4-week \u2605 BEGINNER RUNNING PLAN FOR WEIGHT LOSS \u27a4 Discover easy-to-follow steps and tips to help you shed pounds.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beginner Running Plan for Weight Loss and Ultimate Confidence\" \/>\n<meta property=\"og:description\" content=\"Start your fitness journey with our 4-week \u2605 BEGINNER RUNNING PLAN FOR WEIGHT LOSS \u27a4 Discover easy-to-follow steps and tips to help you shed pounds.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-10-26T14:04:55+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/running-1024x638.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"638\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Brenda Peralta, CDE\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Brenda Peralta, CDE\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/\"},\"author\":{\"name\":\"Brenda Peralta, CDE\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/baecaf709bbad253e00dbfd31827c19d\"},\"headline\":\"Beginner Running Plan for Weight Loss and Ultimate Confidence\",\"dateModified\":\"2024-10-26T14:04:55+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/\"},\"wordCount\":1703,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/running.png\",\"articleSection\":[\"Fitness\",\"Trainings\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Ready to tie up and shed those extra pounds? Starting a weight loss journey can be scary if you\u2019re new to running. But with the right mindset and a plan, you can lose those extra pounds and gain confidence when you start a new running habit.\u00a0<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=1558&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Running_Plan_For_Weight_Loss\\\"><img class=\\\"aligncenter size-large wp-image-66594\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/running-2-1-1024x1024.png\\\" alt=\\\"\\\" width=\\\"770\\\" height=\\\"770\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This beginner\u2019s plan is made to help you lose weight and fall in love with the sport so you can live a healthier and more active life. Running is an exercise you can do anywhere, and its benefits go beyond physical fitness; it can improve mental well-being, boost mood, and give you a sense of achievement.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">By following this plan, you\u2019ll progress at your own pace, build endurance, and see results, all while enjoying the journey to a fitter, more confident you.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Why Running Promotes Weight Loss<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Running is good for <a href=\\\"https:\/\/betterme.world\/articles\/how-to-start-losing-weight-for-beginners\/\\\">weight loss<\/a> because of its high caloric expenditure (meaning you burn more calories) and its ability to increase metabolism (2). When you run, your body uses stored fat for energy, so it\u2019s a great tool for fat loss.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Also, running builds lean muscle mass, which can further increase your resting metabolic rate so your body burns more calories even when you\u2019re at rest (3). The intensity of running can also cause an \u201cafterburn\u201d effect, also known as excess post-exercise oxygen consumption (EPOC), where your body continues to burn calo ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/\",\"name\":\"Beginner Running Plan for Weight Loss and Ultimate Confidence - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/running.png\",\"dateModified\":\"2024-10-26T14:04:55+00:00\",\"description\":\"Start your fitness journey with our 4-week \u2605 BEGINNER RUNNING PLAN FOR WEIGHT LOSS \u27a4 Discover easy-to-follow steps and tips to help you shed pounds.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/running.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/running.png\",\"width\":1925,\"height\":1200,\"caption\":\"Running Benefits For Women\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Beginner Running Plan for Weight Loss and Ultimate Confidence\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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With over 9 years of experience helping people reach their sports and nutrition goals, Brenda is also a Better Me Health Coach.\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/brenda-peralta\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Beginner Running Plan for Weight Loss and Ultimate Confidence - BetterMe","description":"Start your fitness journey with our 4-week \u2605 BEGINNER RUNNING PLAN FOR WEIGHT LOSS \u27a4 Discover easy-to-follow steps and tips to help you shed pounds.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Beginner Running Plan for Weight Loss and Ultimate Confidence","og_description":"Start your fitness journey with our 4-week \u2605 BEGINNER RUNNING PLAN FOR WEIGHT LOSS \u27a4 Discover easy-to-follow steps and tips to help you shed pounds.","og_url":"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-10-26T14:04:55+00:00","og_image":[{"width":1024,"height":638,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/running-1024x638.png","type":"image\/png"}],"author":"Brenda Peralta, CDE","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Brenda Peralta, CDE","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/"},"author":{"name":"Brenda Peralta, CDE","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/baecaf709bbad253e00dbfd31827c19d"},"headline":"Beginner Running Plan for Weight Loss and Ultimate Confidence","dateModified":"2024-10-26T14:04:55+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/"},"wordCount":1703,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/running.png","articleSection":["Fitness","Trainings"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Ready to tie up and shed those extra pounds? Starting a weight loss journey can be scary if you\u2019re new to running. But with the right mindset and a plan, you can lose those extra pounds and gain confidence when you start a new running habit.\u00a0<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=1558&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Running_Plan_For_Weight_Loss\"><img class=\"aligncenter size-large wp-image-66594\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/running-2-1-1024x1024.png\" alt=\"\" width=\"770\" height=\"770\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\">This beginner\u2019s plan is made to help you lose weight and fall in love with the sport so you can live a healthier and more active life. Running is an exercise you can do anywhere, and its benefits go beyond physical fitness; it can improve mental well-being, boost mood, and give you a sense of achievement.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">By following this plan, you\u2019ll progress at your own pace, build endurance, and see results, all while enjoying the journey to a fitter, more confident you.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Why Running Promotes Weight Loss<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Running is good for <a href=\"https:\/\/betterme.world\/articles\/how-to-start-losing-weight-for-beginners\/\">weight loss<\/a> because of its high caloric expenditure (meaning you burn more calories) and its ability to increase metabolism (2). When you run, your body uses stored fat for energy, so it\u2019s a great tool for fat loss.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Also, running builds lean muscle mass, which can further increase your resting metabolic rate so your body burns more calories even when you\u2019re at rest (3). The intensity of running can also cause an \u201cafterburn\u201d effect, also known as excess post-exercise oxygen consumption (EPOC), where your body continues to burn calo ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/","url":"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/","name":"Beginner Running Plan for Weight Loss and Ultimate Confidence - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/running.png","dateModified":"2024-10-26T14:04:55+00:00","description":"Start your fitness journey with our 4-week \u2605 BEGINNER RUNNING PLAN FOR WEIGHT LOSS \u27a4 Discover easy-to-follow steps and tips to help you shed pounds.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/running.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/running.png","width":1925,"height":1200,"caption":"Running Benefits For Women"},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/beginner-running-plan-for-weight-loss\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Beginner Running Plan for Weight Loss and Ultimate Confidence"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/baecaf709bbad253e00dbfd31827c19d","name":"Brenda Peralta, CDE","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/d4443581c80d7e3f9d6fb9c9f330bb1d","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/Brenda-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/Brenda-150x150.png","caption":"Brenda Peralta, CDE"},"description":"Brenda Peralta is a Certified Diabetes Educator, and Sports Nutritionist with a Bachelor\u2019s in Nutrition and Dietetics. With over 9 years of experience helping people reach their sports and nutrition goals, Brenda is also a Better Me Health Coach.","url":"https:\/\/dev.betterme.world\/articles\/author\/brenda-peralta\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/66593","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/79"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=66593"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/66593\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/66595"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=66593"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=66593"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=66593"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=66593"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}