How to Run Two Miles a Day to Lose Weight
- 1). Start slowly with a pace that you can easily maintain for the entire two-mile distance. This is especially important if you have been away from regular exercise for some time, as getting injured during your initial training sessions can set your weight-loss efforts back considerably. Set your initial pace with your head and not with your ego--even if you are relegated to a speed that is only slightly faster than walking.
- 2). Divide your training into easy and hard days to give your body time to partially recuperate. Accomplish this by using both a heart rate monitor and a timer. On your easy days, choose a slower, more measured pace for your two-mile run, keeping your times higher and your heart rate lower. On hard days, attempt to push your body a bit more (running at 80 to 85 percent capacity), allowing your heart rate to inch higher as your mile times steadily decrease.
- 3). Continue to progress by using the combination of a heart rate monitor and a stopwatch to decide when to push the envelope a bit more. When you find that you are able to achieve similar times with a substantial reduction in heart rate, begin running a bit harder, aiming to shave seconds--or minutes--off your mile pace. Gradual progress will keep you injury-free and losing weight at a constant pace. The best way to gauge this progress is by tracking your workout data using the diagnostic tools at your disposal.
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