Running is good for you and a good way to get fit and burn calories. Many overweight women tell me they couldn’t possibly run around the park, because people would be thinking, “Look at that fat lady trying to run.” This is completely untrue. What they are actually thinking is, “Good for her, and that is what I should be doing.” So if you decide to take up running, decide that you are doing it for your health and for yourself. Pull on a baggy T-shirt, baggy tracksuit trousers, and a cap, and maybe make an investment in some good running shoes. You don’t have to run around the roads if you don’t want to — there is sure to be a park near where you live. There is nothing like a jog around a park to make you feel good, lift your spirits, and reduce stress. And hey! You can burn around 450 calories an hour when you run!
Beginners guide
If you are unfit, you must start gradually. If you push yourself too hard, you will feel sore and your muscles will ache the next day and you probably won’t want to run again soon. So, listen to your body.
Warm up
To avoid injury and muscle soreness, start by jogging on the spot for a minute to warm up your muscles. Then spend a few minutes stretching your leg muscles.
First session
Start by walking at a brisk pace. Then after a few minutes, run gently for a few minutes. Alternate between the two and finally walk home. You should always finish your run by walking as this allows your muscles to cool down. If you are very overweight, begin by just walking for the first few sessions.
Try to do this three times a week and gradually increase the amount of time you spend running. Always listen to your body. On days when you feel more energetic, push a little more, and on days when you have less energy, take it a little easier.
Recipe of the week
Chicken breast burrito for the whole family
(Serves 6)
Ingredients
1 kilo skinless chicken breast cut up
Tortilla shells
2 large tomatoes
1 head lettuce
1 small jar salsa
2 tbls olive oil
1 pk taco seasoning
Fat free cheese
Cooked rice (optional)
Method
Fry chicken breast in olive oil add taco mix and fill tortillas with lettuce, tomato, chicken, fat-free cheese and salsa. For a more fat-free meal, boil the chicken instead of frying and add taco seasoning. Serve with rice.
Ask Alva
I have a good body structure but the only thing that makes me out of shape is my thighs and my butt. I have no time to work out; that is because of my busy schedule. After my work I go to college and come back by 10.30 p.m. After eating my dinner I go directly to sleep. The time I get in the afternoon; that is between 1.30 and 3.30 p.m. I do housework. I have no strength to get up early and go walking. Please tell me a better way to make myself look slim and better. Ashley
I can see that it is difficult to look after your weight because you are so busy. But your health is important and when you exercise you have more energy and you feel brighter and more confident. I would suggest you get up 10 minutes earlier and give this best part of the day to yourself before you get too tired. Try to eat less fat, as this will help you to lose weight from your hips and thighs. Don’t eat fried food and cut down on chocolate. For between meal snacks carry fruit with you, so that you are not tempted to buy cakes or sandwiches. Drink plenty of water as this makes you feel less tired and helps your body to function better. Also, it is not good to go straight to bed after eating your dinner as it has been shown that food eaten then is much more likely to be stored in the body as fat.
