As long as you are physically up to it, running is a most effective way in which to lose weight. It's best used as part of a whole weight loss program rather than on its own, but even if you do little else to lose weight, running will shed the pounds for you.

First, though, a word of warning. If you are very much overweight, or if you have done little or nothing by way of exercise for a long time, then proceed with caution. If you're young and not excessively overweight then you are better placed, though it's never a bad idea to consult with your doctor or a physical exercise expert before you start.

Bear in mind that running, especially if you're older or substantially overweight, puts a considerable strain on your body. It's not just your heart and lungs, but also your muscles and ligaments, and especially your ankles and knees. All these physical components of your body may not be used to the stresses and strains of running, with the inevitable jolts and jars, and may give under the sudden new pressures put on them.

So, whatever your age and physical condition, start gradually. Plan in advance what you intend to do. Work out a route that is manageable, and if possible will make the experience enjoyable as well as convenient to you. That's so you won't be too tempted before long to give up.

It's also tempting, once you've taken the big decision to actually don your running shoes and shorts and get out there and run, to really go for it in a big way and clock up the miles. But that's always a mistake. Be realistic, and make the first few running sessions quite short. You can always lengthen the route when your body has adapted itself to the new conditions being imposed on it.

In addition, forget about timing yourself and trying to beat your previous fastest time. Take it steadily for first couple of times. You'll know when to start pushing yourself a little more.

What about clothing? This will partly depend on the prevailing temperature, but generally speaking it's never a bad idea to wear a track suit, or at least a track suit top. If you are new to running you may want to make a few stops before you finish, and this is when your body can cool off rapidly if inadequately clothed. Wear some decent trainers or running shoes, especially if you will be running on tarmac or pavements as opposed to grass.

Be careful not to dehydrate. Your body's need for water, especially if you are not very fit to start with, will be massively increased. Don't worry - drinking water will not negate the loss of the weight you have just sweated off. Drink as much water as you feel you need, to lubricate your body parts, which are having to deal with conditions they are not used to. Unless you're in the early stages of your running and covering just a short distance each time, take a bottle of water with you so you can drink as and when you need to.

If you obey these basic rules you will find that running is an ideal way to supplement any weight loss plan you are following.

And as to which weight loss plan to follow, take a look at these three most successful programs, reviewed impartially.

Copyright © 2009 Philip Gegan