It’s that time of year again. Our first few hot days in Melbourne, summer is coming and the body is nowhere near ready to be exposed to the general public.

If you are anything like me, it is time to lose those extra few kilos and we all want it done yesterday.

Current science suggests that rapid weight loss is in fact a better way to go – not the old mantra of  ‘slow and steady as she goes’. Simply put, being overweight and unfit is not healthy. The faster we can turn that around, the better off your mind and body will be.

RUNNING – running is time efficient, cost friendly (shorts, top and shoes only) and extremely effective at helping you lose weight. So how do we go about it?

Step 1: START TODAY! Lace up the shoes and get out the door. If starting from scratch, start with 5 minutes walking, 5 minutes running for 30 minutes. Repeat in 2-3 days time. If you are somewhat active, try running for 10 minutes, then walking for 2, and repeat three times.

Step 2: STOP COUNTING CALORIES! The old theory of calories in VS calories out (via exercise) has been completely busted as a myth. Unless you are an Olympian, most people cannot exercise enough to burn the calories they consume. The intricacies of how the body uses or stores fuel is very complicated. Instead, focus on REAL food as a start. Think of the fuel you put in your car, HIGHER QUALITY = HIGHER OUTPUT.

So if it is not the calorie burning, why does running help you lose weight?The answer is complex, but in a nutshell – the muscle, bone and brain/nervous system stimulating effect of running – has powerful effects on our hormones. This in turn affects mood, food choices, metabolism and other functions that cause the weight loss.

Step 3: DON’T GET INJURED! Many runners cite injuries as the reason for stopping. Time to put my Physio hat on. Take rest days – do not run on consecutive days initially. Research tells us tendons and bones like 24 hours at least to recover. Vary the terrain and therefore the stresses on the body. Ideally run on trails and throw some trees and bush in for good measure. The psychological effect of being in nature is going to make you feel better and keep you coming back for more.

So try running now! Try running three to four times per week for the next 6 weeks and see if you are in better shape for the beach this summer!

We are here to help. If you need any advice, email us; reception@balwynsportsphysio.com.au or pick up the phone and call to speak to one of our running Physio’s or Podiatrist. 9836 7000.

Written by Andrew Wynd