Running is an activity that requires nothing more than a good pair of shoes, but it's one of the best ways to burn calories and lose weight. Because running burns more calories per minute than many other types of exercise, a running for weight loss plan can be an effective tool to increase weight loss.

Choose the Best Running Shoe

Running to increase weight loss will only help someone lose weight if he/she is able to do it consistently. To maintain that regimen, a good pair of running shoes is essential. There are many running specialty stores that can help find the best shoe for all types of feet.

If a specialty store is not available, a person can look at the soles of their current shoes to determine a wear pattern. If the shoes are worn along the inside area this indicates possible pronation and a pair of shoes with good arch support would be appropriate. Even wear on the sole of the shoe will show signs of a neutral foot strike. Any good running shoe will be a good option for this person. If the sole is worn on the outside, consider a show with good overall stability.

Develop a Run/Walk Program to Increase Running Stamina

When beginning a running program, the run/walk plan will help establish a base while still burning calories running. A brisk 10-minute walk will warm up the body and prepare it for the running phase. Alternate one minute of running with one minute of walking for the next 10 minutes. End with a 10-minute cool-down walk.

A person should progressively lengthen the runs and shorten the walks until he/she is able to run consistently for 10 minutes. The goal is to be able to run for 30 minutes. Thirty minutes of running burns approximately 300 calories. If a person can combine this with a 200-calorie reduction in food intake, he can lose one-pound a week with running.

Running Intervals Increases Endurance and Burns More Calories

Once able to run consistently for 30 minutes, interval training supports weight-loss goals by increasing the calories burned during the running workout. A fun and simple interval program is called "Fartlek" training, in which random fast intervals are intersperses into the current runs. The CoolRunning.com article "What is Fartlek?" suggests 200- to 400-meter intervals, then dropping back to a normal running pace, but no walking. An easy way to determine intervals is to focus on running faster from one landmark to another, such as light pole, or for the length of a city block.

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