4 Key Strategies for Running to Lose Weight As one of the most active exercises out there, running is an extremely efficient way to burn calories and lose weight. A 150-pound person will burn approximately 100 calories per mile when running. 1 1. Healthy Eating is the First Step If you want to lose weight by running, keep in mind that you’ll only lose pounds if you burn more calories than you consume. To lose a pound, you have to burn, through exercise or life functions, about 3500 calories. 2 Runners do have special nutrition needs, but the basic principles for healthy eating still apply. Try choosing smaller portions of high-fat and high-calorie foods and eating more whole grains, fruits, and vegetables. 2. Follow a training schedule Sticking to a training schedule is a simple way to stay motivated to run. 3 So it’s much harder to postpone or skip workouts. Following a schedule can also help you avoid a running injury by not increasing your mileage too quickly. 3. Run regularly If you don’t want to follow a schedule, you still need to have some consistency with your running because you won’t lose weight by running once a week. It’s best to get some activity every day. 4 If you find that your motivation to run is suffering, follow some necessary tips to get inspired. 4. 5 Incorporating speed work or interval training (running at a very fast speed for short intervals of time) into your running routine can also help your weight loss efforts. Speed work burns a great amount of calories in a short period of time. You’ll also increase your muscle mass, causing you to burn more calories throughout the day. A. Keep it challenging B. Eat for Performance C. You’ll know exactly what you need to do every day and each run builds on the next. D. So you’ll need to combine running with a healthy diet. E. If you’re hoping to use running to lose weight, here’s some advice on how to be successful. F. Here are ways to improve your running motivation. G. But if that’s not possible, try to shoot for at least 3-4 times per week. B Freshmen anywhere may be nervous about university life. Here, three pieces of advice are for them. Listen but don’t be silent The world is held in students’ hand via smart phones. Thus, they may consider lecture listening less important. 1 It forces students to face the difficulties of training a deep attentiveness. Unsurprisingly, students find it hard to speak out, ask questions or for points of clarification. They don’t want to appear foolish or incapable. However, there is no such thing as a foolish question. Teachers are there to help you understand. This also goes for seminars and workshops. 2 Read and buy books 3 There’re so many useful online sources today, but the habit of reading books, especially whole books, is something being lost. Buy your own books. There are many bargains to be found on used-book websites or through Amazon. Being a book lover and buyer will help any student get the most out of their education. 4 As a student, you don’t just have to learn to listen and become an active reader: you also have to become an academic writer. Written work at college level cannot be done at the last minute or in a rush. It takes time. Turn to your teachers. If they will read draft essays then make sure you can get feedback( 反馈 )ahead of the final submission. 5 Students who get feedback on their work always do better than those who do not. It is one of the few educational laws that holds true in all cases. A. Don’t try to do it all the night before. B. However, a lecture is a listening workout. C. Thinking clearly cannot be done in a rush. D. So train your ear, listen carefully, but don’t be silent. E. Reading is the most important thing that any student does. F. Re-writing has proved to be the turning point in one’s degree. G. If they won’t read drafts, then see them to run through your ideas.