Many people start working out with the goal of achieving a great physique, thinking that simply running will help them lose weight. However, after a few days, they often lose interest because running feels monotonous. The truth is, you might just be missing a gradual, structured training plan. Running doesn't have to be boring; with a suitable plan, it can be an effective and enjoyable way to shape your body.

Here’s a beginner-friendly training plan. After a month of following this routine, you’ll find that running can be simple and that those extra pounds will start to disappear.

Week 1:

• Fast walking on the treadmill for 30 minutes, three times a week. Stick to this for one week.

Week 2:

• Slow jogging on the treadmill for 30 minutes (about 4 kilometers), three times a week. Stick to this for one week.

Week 3:

• Run three times a week:
  • Two sessions of moderate pace running for 5 kilometers (within 35 minutes).
  • One session of incline HIIT (High-Intensity Interval Training) for 20-30 minutes.

Week 4:

• Run three times a week:
  • Two sessions of moderate pace running for 5 kilometers (within 35 minutes).
  • One long run of 8 kilometers.

If you don’t have time to go to the gym, consider getting a treadmill for home use. It saves time and allows you to follow your weight loss plan anytime. There are plenty of workout plans and training programs available online that you can follow.

Some people worry about disturbing their neighbors with the noise, but modern treadmills are very quiet! They also offer excellent shock absorption, making them much safer than running on outdoor concrete surfaces. Treadmills provide various incline options: flat, uphill, and mountain climbing, which are great for high-intensity interval training. You only need about one square meter of space to start running and losing weight!

In addition to running, pay attention to your diet while trying to lose fat. Eat more protein and vegetables, and reduce carbohydrate intake. This will make your workouts even more effective. Let's get started together!

By following this plan, you’ll find running more enjoyable and effective for weight loss. Happy running!