If you're thinking about taking up a running program, you'll want to read this.

If all the BBQ's this summer have you thinking about shredding a couple of 'lbs,'  a running program might be just what you're looking for!

Below, are some helpful hints for us beginners who would like to start a running to help lose some of that 'backyard burger' weight (as with any exercise routine, check with your doctor first).

First and foremost,  a sensible diet plan is an essential complement to running for weight loss.

Begin your workouts with walks or walk/runs:

Your early workouts may consist entirely of walking or a mix of walking and running, depending on how ready your body is for running. As the weeks pass, tip the balance further and further toward running until you are comfortable doing straight runs.

In the beginning, don't run on consecutive days:

Bones, muscles and joints need time to recover from and adapt to the stress of running. For most beginners, one day is not enough time for these tissues to come back stronger. So limit your running to every other day for at least the first several weeks of your program.

Don't increase the run distance by more than 10% each week:

Credit Morgue File

The 10 percent rule is a good guideline for sensible running increases. To practice it, simply avoid increasing your total running distance or time by more than 10 percent from one week to the next. Here's what a typical beginner runner's 4-week plan looks like from My Fitness Pal:

Remember, waves are filling up fast for our INSANE INFLATABLE 5K coming to Salem, New Hampshire on Saturday, August 8th. Register NOW and BOUNCE ON!