If you are overweight and want to lose weight by running, congratulations because you have just made the right decision. Running is one of the best exercises for weight loss because it will not only instantly burn excess calories and fat, but it will also improve your fitness level and lower your risk of cardiovascular disease.

Here we have compiled 4 tips to help overweight people start running and drop those unwanted pounds:

Believe in yourself

Running is not an easy task for overweight people because they are out of shape. However, believing in yourself can produce miracles. Your beliefs are like the set of rules that dictate your mind. So if you strongly believe that you can become a lean and healthy runner, chances are you can achieve that goal.

You can use visualization to build your self-confidence, motivation, and performance throughout your running program.

build slowly

You should not try to run too much too soon. This is a big mistake and can lead to many injuries and health problems. If you run too much during the first days of training, you will feel exhausted and disappointed. You should be able to accept the fact that you may not be able to run at all at first due to your overweight and out of shape condition.

You need to start slowly and build intensity as time goes on. For example, you may only need to walk for 25 minutes three times a week in your first month and then start adding 30 seconds of running and one minute of walking during your training days in the second month and so on.

Regularly check your heart rate

You should check your heart rate to make sure you’re not running too far too soon. If your heart rate in the morning is too high (between 6 and 12 beats per minute) than its normal level, then you are doing too much.

You should check your heart rate in the morning and record your data in your running journal. As your training progresses, your pulse rate will also improve. Your heart will become more efficient at pumping blood and working on your muscles.

record your runs

You need to log your runs so you can analyze what you need to improve. A continuous log can help you keep track of your progress and doing so is crucial to your success and constant improvement.

In your run log, you should keep track of your distance, pace, and the type of workouts you’ve completed on a regular basis. Plus, he can clearly see the progress of his fitness and weight loss goals so he never loses sight of them. This is a great tool to increase your motivation as a runner.

These tips are very helpful and you should take action now. If you don’t take action, then nothing will ever change.