Prepare to be patient. A good running program for weight loss will take effort, dedication and time. Healthy weight loss occurs at a rate of one to two pounds per week.

Create a deficit of calories. Burn more calories through running than you consume in your diet to lose weight. Create a calorie journal to document your diet and running.

Start out slowly. Running too fast or too far as a beginner can cause serious injury. Start with a walk and run combination. Start with 10-minute intervals and limit the amount of time you run. Walk for nine minutes and run for one. Complete this series three to five times in a row every other day. Gradually increase the amount of time you run until you can run for 10 minutes without walking. If this seems too easy you can make your goal 20 or 30 minutes of solid running over time.

Add variety to your running program for continued weight loss. Add sprints, varied distances and varied times to keep challenging your muscles.

For example:
Monday: 15- to 30-minute steady jog
Tuesday: Sprint for 30 seconds, walk for two minutes (repeat four to six times)
Wednesday: Rest day
Thursday: Increased distance run of three to five miles
Friday: Sprint for 45 seconds, walk for one minute (repeat four to six times)
Saturday: Rest day
Sunday: 45- to 60-minute slow jog