fat burning

How to run correctly so as not to lose weight. How to properly run to lose weight. Interval running and running in place. Why Running Doesn't Lose Weight

Running is considered one of the most effective ways in the fight against extra pounds. The load received during a run is distributed evenly to all muscle groups, heartbeat and respiration become more frequent, metabolic processes begin to proceed more actively and faster, fat is burned. Losing not only weight. The runner's legs acquire relief, the body becomes graceful, but not pumped.

One desire and daily runs are not enough. You can run both in the mornings and in the evenings, but not achieve any visible result. The main thing is not just to run, but to do it according to a certain method.

This type of activity:

comprehensively strengthens the muscles of the body;
enriches the blood with oxygen;
increases the vital capacity of lung tissues;
strengthens the heart muscle and blood vessels;
increases the strength and endurance of bones.

The multifaceted effect has a positive effect on both well-being and health.

When daily runs of 15 to 20 minutes do not lead to fat burning, a person is frustrated, as a result of which he simply stops exercising. To prevent such a fate from befalling a beginner, it is necessary to clearly understand that such a training scheme is ineffective. This is due to the physiological characteristics of the human body, which cannot be "outwitted".

Jogging, a characteristic feature of which is low speed, requires the expenditure of a certain amount of energy. It is taken from glycogen - sugar stored in the liver for an "emergency" case, that is, when additional loads are placed on the body. Its resource is enough to provide from 30 to 40 minutes of vigorous activity and muscle nourishment.

A short session leads to the fact that glycogen is only partially consumed, and then replenished along with the food taken. And since glycogen is not fully produced, fat is not used as an energy source. Therefore, fat burning does not occur and weight does not decrease.

How to run to lose weight

The use of fat as a source of energy, as a rule, occurs during blood flow and an increase in oxygen concentration in the area of fat deposits. This process is accompanied by heavy breathing and a feeling of fatigue.

And in order to achieve fat burning while running, the duration of jogging should be at least 50 minutes. This will allow the metabolism to switch from glycogen to fat. Running for more than 95 minutes is also not recommended. Refractory fats break down rather slowly. And if the loads are longer, energy may not be enough, and it will begin to be replenished from proteins, leading to the loss of not only fat, but also muscle mass.

An alternative to long workouts, if there is no opportunity to run for an hour, will be interval running. It is suitable for those who do not smoke, have no problems with the cardiovascular system. This is due to the nature of the training. They are accompanied by enormous loads on the vessels and the heart muscle. However, doing interval running, you can achieve stunning results.

The essence of interval running is the alternation of periods of maximum load with rest intervals. The recommended interval distance is one hundred meters:

the first interval is an active step to stretch the ligaments and muscles, increasing blood flow;
the second interval is jog, tuning the breath;
the third interval is sprinted with maximum return, that is, at the highest speed, and then they switch to jogging again.

When breathing is restored at an easy pace, they again begin to sprint. The entire workout after the warm-up takes place with a change of light and intense running.

Benefits of interval running

A hundred-meter sprint is accompanied by special physiological processes, due to which the number of calories burned is simply enormous. A 100-meter sprint completely breaks down glycogen in the liver, and the subsequent transition to a lower speed restores its reserves due to the breakdown of fat deposits.

Sprinting not only actively consumes glycogen, but also contributes to increased blood flow to the muscles, which accompanies intensive fat oxidation with the simultaneous release of energy, which begins to be stored in the form of carbohydrates. Interval running lasting 20-30 minutes exhausts the runner completely, and fats continue to be burned.

According to some data, after a high-speed run, fat burning occurs for about 6 hours. In this case, muscle mass is not affected.

The benefits of running are invaluable for the body and figure, but there are certain medical indicators that cannot be neglected.

Running is contraindicated in the presence of diseases of the spine, injuries, acute illnesses, varicose veins. If these recommendations are neglected, after jogging, the patient's condition may worsen significantly, and the disease may worsen.

It is necessary for women to refuse jogging during pregnancy. Sprint is completely contraindicated during lactation. During intense exercise, lactic acid is released into the milk. It can make the taste of milk unpleasant for the baby.

The best place to run

You should not run near major highways and enterprises, the air around which is saturated with chemical emissions. Asphalt pavement is also not the best option. It is quite traumatic, causing severe fatigue. It is best to run on a special stadium surface. If this is not possible, then along the dirt paths of the forest and the park.

The first two weeks of training should be aimed at increasing the duration of sessions and speed. This period is suitable for testing different methods in order to choose the best one for yourself.

Clothing and shoes should be comfortable and suitable for running. If the legs are uncomfortable, this will add a load on the muscles of the legs, causing excessive fatigue.

You need to breathe through your nose. Breathing through the mouth dries the throat and causes thirst. You can drink while jogging, but in small sips and often, only special drinks or still water.

You need to run only in a good mood, and to maintain the pace and mood - to rhythmic music. Training through strength and in a bad mood will not bring any effect.

How to run to lose weight - Video

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You can lose weight in different ways. Someone is mastering new diets, some people use pills of dubious origin and go for liposuction, and sometimes even try completely, often unsafe for health. However, sport is still considered the most effective option for normalizing weight.

Running is the foundation of the basics

One of the main exercises for most types of active sports is considered to be running. It is this method of movement that involves a large number of various muscles of the body, and not just the legs. In addition, it is an excellent anaerobic training that increases the endurance threshold and trains the air-pulmonary system, establishes the normal rhythm of the nervous and endocrine systems, and also gives a boost of energy to the heart and circulatory system.

Running as a method of losing weight

Numerous weight loss techniques usually include jogging. However, can this process of movement be considered as an independent means of losing weight? This question cannot be answered unambiguously, because in addition to active sports, a person must necessarily, otherwise a diet consisting of harmful foods alone will completely cover all the extra calories burned.

However, if you are determined to lose weight and are already making good progress in eliminating everything harmful from your daily diet, then running can be the basis for further weight loss.

Running in numbers

Running can be a very effective means of combating excess weight, only if if you do it regularly. In active movement, you must be at least 250-300 minutes a week. At the same time, it is not necessary to lay out the last forces - you can alternate running with walking.

In order to more or less accurately determine the parameters of useful running, it is advisable to get a heart rate monitor and immediately calculate the optimal heart rate necessary to activate the fat burning process. This is easy to do: just use the formula to determine the optimal heart rate for your health while running and monitor it in class.

It is noted that an effective workout cannot be less than twenty minutes in duration. Why? It’s just that the first fifteen minutes of running, the fat burning processes only “swing” and the run itself is purely healing in nature - this has a beneficial effect on the body, but does not save you from extra pounds.

However, it should be understood that each person has their own goals for losing weight: it is enough for someone to lose a few kilograms, and someone decided to lose weight dramatically, getting rid of a decent “load” on their body in the form of ten or even twenty kilograms.

How long do you need to run to lose weight?

So, you want to lose a certain amount of kilograms, but do not know how much you need to run for this? Below is a table that answers the question of how much you need to run to lose weight:

For 1 kilogram - you need 19 hours of running;
To lose weight by 5 kg - you need 93 hours of running;
To lose weight by 10 kilograms - at least 180 hours;
Twenty kilograms - 350 hours.

Naturally, the above-mentioned running load must be distributed evenly, preferably no more than three hours a day, if necessary, you can abandon the "weekend" days and do it all the time.

Possible Alternatives

Sometimes bad weather, lack of time, or other reasons can force you to forego regular runs. Don't stop training! Try to replace them with alternative types of load similar in structure.

jump rope
Active aerobics
Exercises on the treadmill
Cycling on a real bike or trainer

How to overcome problems?

You need to run regularly to lose weight. However, it is also useful, but it comes with a number of problems.

In the morning you want to sleep longer, and getting up late, there is no longer any desire or time to run. This is laziness and it can be overcome!

Try to schedule your first run for the weekend. When you get up in the morning, do not have a heavy breakfast - a glass of dairy products, or a light fruit, is enough. Dress the way you will dress every time you run. For the first time, you can not run the distance, but just quickly walk it on foot.

How to get ready for an event?

Try to find the clear benefits of morning running for yourself. First of all, it is fresh air, the absence of cars and a large number of people. It will also make it easier for you to plan your working day, add a positive attitude to the day, take a break from everyday problems.

How to properly run to lose weight?

Impact jerks or race walking are not suitable for shedding extra pounds of weight. The optimal pace of movement is jogging, the so-called jogging. It is in this mode that you not only lose extra calories, but also strengthen muscles, normalize the functioning of the cardiovascular system and increase energy output for the whole day.

Before running, you need to warm up. In the process of movement, move at ease and relaxed, keep your torso straight, freely manipulate your arms to the beat of running. Exhale the air taken in by the lungs completely, if necessary and tired, go to a quick step. Do not forget to gradually increase the load - from one to two kilometers and above.

Squares, parks and side streets, which are located away from the main highways, are best suited to solve this problem. If the weather is not conducive to morning jogging, then you can replace it with homework with a jump rope or purchase a treadmill or a special simulator for your apartment.

How to overcome boredom?

Loneliness is far from always pleasant for a runner, especially if it is a representative of the fair sex. Try to find a company for yourself - a friend, a close relative or a loved one. In extreme cases, you can connect a dog to this event, and if this is not possible, take a convenient portable player with you and enjoy your favorite musical compositions.

What to wear?

For daily activities, it is imperative to choose comfortable and functional clothes. First of all, these are sneakers with shock absorbers that normally fix the ankle. Socks made from natural materials, as well as a cotton T-shirt or T-shirt, and, if necessary, a tracksuit, are suitable for them.

How to keep motivated?

Even if you have started running regularly and really want to lose weight, you can lose motivation from time to time due to a number of problems and laziness. In order to go from start to finish the entire "weight loss course", create yourself a clear schedule of classes and strictly adhere to it. Get a notebook where they will count the kilometers traveled, as well as the lost kilograms, broken down by weeks.

Think positively, do not torture yourself with sad thoughts, read positive news and jokes, believe in yourself for real!

Running program for weight loss

The following schedule of running classes, to get rid of extra pounds, is designed for a weekly course with five-day loads. If possible, you can also run on weekends, repeating the basic procedures every week until the desired result appears.

1st day

Start warming up all parts of the body, which you spend at least ten minutes. If you are new to running, then you can either run your first distance or walk at a fast pace. Your main goal for today is to prepare the body for dynamic increasing loads. The base session time is about twenty minutes, after which take another five minutes for slow walking and stretching the body with legs.

2nd day

Warm up for ten minutes, then run at an average pace for about forty minutes, alternating between medium and low speed. The last ten minutes you can go to the step.

3rd, 4th and 5th days

Gradually reduce the time spent walking and increase the interval of continuous running at a moderate pace. Don't forget to warm up before and after your run!

Useful video

Remember - only systematic jogging will help you get rid of extra pounds and get a good visible result!

More and more people are striving to play sports in order to maintain body parameters and health in the normal range. Some prefer to get a load in the gym, others at home. To a large extent, it depends on financial and temporal possibilities. The least expensive type is running outdoors.

POSSIBLE CONTRAINDICATIONS

Running for weight loss in some cases can be harmful to health. The risk group includes:

people with problems in the work of the cardiovascular system;
suffering from varicose veins;
with exacerbation of chronic diseases;
spinal injuries and joint diseases are an obstacle to full-fledged training;
during pregnancy and breastfeeding, other types of exercise should be preferred.

The absence of contraindications allows you to use jogging with a light heart to lose weight.

EQUIPMENT FOR CLASSES

In order for training to be enjoyable, it is important to purchase comfortable clothes made from natural fabrics with a small amount of elastin. This will ensure a good fit of things on the figure. Strengthen sweating will help special sports underwear that creates the effect of a sauna. Particular attention is paid to the choice of shoes. It is good if it is possible to run for weight loss along a dirt track in a park or in a stadium equipped for such purposes. Asphalt is not the most suitable option for exercising, and can cause irreparable damage to the joints. To mitigate the harmful effects should be high-quality sneakers designed specifically for hard surfaces.

THE POSITIVE IMPACT OF RUNNING ON THE BODY

Running helps not only to lose weight, its action has a wider range.

strengthening all the muscles of the body;
blood oxygen saturation;
acceleration of metabolic processes;
increase in lung volume;
maintaining the tone of the heart muscle and blood vessels;
increasing the strength of bone tissue.

Choosing this method of physical activity, many are wondering if it is possible to lose weight with running? The answer will be ambiguous. The desired effect will come only if you know how best to run. First of all, a beginner should be prepared for the fact that the first shifts will appear only after a few months. This will happen if you follow certain rules:

classes at least 3 times a week;
a minimum distance of 1-2 km, depending on the initial physical form. After a month, this figure doubles;
it is recommended to alternate running and walking to restore breathing;
increase the load gradually, listening to the signals of your body;
in order not to expose the body to additional stress, it is reasonable to combine the start of training with the warm season;
it is worth starting the lesson with a warm-up. This will prepare the muscles for stress and reduce the risk of injury;
Proper breathing will help saturate the blood with oxygen, avoid delaying it. It is recommended to use the nose. If you breathe through your mouth, then the mucous membrane of the oral cavity will dry out and a feeling of thirst will appear. It is allowed to drink a small amount of clean water while jogging. Sometimes just rinsing out your mouth is enough;
rhythmic music helps keep the pace of running. If there is no suitable mood, then it is better to reschedule the lesson for another time. Training through strength will not bring a positive result, which will affect motivation in the future.

To fully understand the question of how to run properly in order to lose weight, studying the influence of various factors will help.

TRAINING TIME

Some people find it very difficult to get up early and prefer to run in the evening. Others believe that the morning is the perfect time to get a boost of energy for the whole day. As a result of research, it was found that classes in the morning will have a beneficial effect on the heart muscle, blood vessels, and put the nervous system in order. To finally wake up, it is recommended to take a contrast shower, have a little snack half an hour before jogging (for example, vegetable salad or muesli) and be sure to warm up for 5 minutes. However, if you do not eat, then the process of losing weight will go faster. You can limit yourself to a glass of warm water. This will help thin the blood. Running for weight loss in the evening will give the best result. However, this should not be done right before bedtime, as it can affect how easy it is to fall asleep. The optimal time is 2-3 hours before going to bed.

PLACE FOR RUNNING

The best option for classes is the park area, but in the evening you should avoid secluded places for safety reasons. You can practice at the stadium. If there is no suitable area for training near the house, then they will have to be moved under the roof, to the gym. Running to burn fat along the highway, you can aggravate your health by inhaling the exhaust gases of passing cars. If material possibilities and the area of \u200b\u200bthe apartment allow, then the way out of the situation will be to buy a treadmill. But in this case, it is desirable to keep the window open.

DURATION

The session should last at least an hour. This is due to the fact that in 45 minutes the entire supply of carbohydrates in the body will be used up, and only then will the burning of adipose tissue begin. By this time, you need to move forward gradually. If you immediately give a large load, then there is a risk of harming the cardiovascular system. Not everyone is able, due to being busy, to devote so much time to proper running. In this case, you can alternate walking, jogging and running at maximum speed over the same distance - that is, interval training. It is enough to allocate 30 minutes for such a workout.

INTERVAL TECHNIQUE

This method of running is suitable for people who do not have problems with the cardiovascular system. It is also important not to have an addiction to smoking and alcohol. The body is subjected to significant stress, so if in doubt, it is important to consult a doctor before starting training. In the absence of contraindications, the desired results will come faster.

The method consists in alternating the load every 100 m:

start with active walking to warm up the muscles and increase blood flow;
switch to jogging to adjust breathing;
move with maximum acceleration. After 100 m they return to the previous pace.

During the training, the cycle is repeated several times. This approach includes the processes responsible for burning fat accumulations. High-speed running requires a lot of energy, blood begins to circulate faster through the veins and arteries, triggering oxidative reactions. Jogging allows you to restore strength and breath. Such a load for 20-30 minutes takes a lot of strength, but the running process of utilizing fats lasts up to 6 hours, and muscle mass does not decrease.

You need to know how to run in interval technique. There is a program that allows you to gradually increase the load and increase the training time.

JOGGING

Having decided to improve the body and improve health through running, during the first two weeks they try out different methods. Perhaps the body is contraindicated in the loads that the interval technique gives. In this case, jogging becomes an alternative option. The beginning of the lesson is given to walking with a gradual transition to running. Recommend 2 minutes of walking, lunges to prepare the muscles of the legs, 15-20 squats, jumping in place.

The last exercise is forward bending without bending your knees. In the extreme position, they linger for a few seconds. Repeat 4-5 times. Now start running. The pace increase lasts 3-5 minutes. During the lesson, it is important to maintain the correct body position: do not slouch, avoid leaning forward. The foot is completely put on the track. If you run on your toes, then the load on the foot is distributed unevenly and pain may appear.

With any running technique, positive results will appear faster if you monitor nutrition. The menu should be absent: sweets, pastries, fatty and fried foods. The use of vegetables, fruits, dietary meat, dairy products is welcome. Drinking regimen involves drinking up to two liters of clean water per day.

The solution to the question of how to run to lose weight depends on various factors. In any case, this activity should not only help those who are losing weight achieve their goal, but also charge the body with positive emotions. This will happen if during training you listen to your condition and choose a feasible load.

If you want to start running to lose weight, you need to follow certain rules.

While running, the body expends a lot of energy. At the same time, metabolism is normalized, calories are burned, metabolism is accelerated, and the functioning of the digestive system improves. In addition, all the muscles of the body are strengthened, the circulatory system is saturated with oxygen, the level of cholesterol in the blood decreases, and the functioning of the cardiovascular system improves.

It's no secret that running is one of the easiest and most affordable ways to lose weight. At the same time, I often hear from those who want to lose weight that they run regularly, but do not lose weight. The thing is that running for weight loss has many nuances that need to be considered in order to get the desired effect.

So, let's figure out how and how much to run to lose weight.

7 rules of running for weight loss

1. Run for more than 40 minutes

The first 40 minutes of running, the body runs on carbohydrates (glycogen is a complex carbohydrate that is stored in liver and muscle cells). And only then there is a transition to the stage of fat burning. That is, to run to lose weight, you need at least 50 minutes at an average pace. Perhaps this is the first thing you need to know on this topic. Therefore, if you are a beginner, you are unlikely to be able to master 40 minutes at once. For beginners, all experts recommend alternating between slow running and fast walking.

For a trained runner, the ideal method of losing weight would be a long run lasting at least an hour, with a monotonous speed, on a pulse not higher than 150 bpm, which corresponds to running with low intensity.

2. Eat right

I often hear the phrase: “You, runners, even if you eat a whole cake, then everything will burn out in training.” Unfortunately, it is not. To reduce the ill-fated fat mass, you need to expend more energy than you consume. This means that any amount of physical activity works for the benefit of fat burning only in combination with proper nutrition.

3. Be sure to eat after your workout

Another misconception is that if you starve after a workout, you can burn more calories. If you want to use running for weight loss, don't starve yourself. The word "diet" does not always mean fasting, a sports diet is the right set of foods, their combination and quantity, as well as the rejection of junk food: fast food, soda, chips, mayonnaise, flour, sugar, overcooked food, snacks on the go, etc. .d. Include in your diet a variety of cereals, fresh vegetables and fruits. Drink plenty of clean water, at least 2 liters per day.

4. Exercise Regularly

A light jog once a week will be pleasant, but in terms of weight loss it will be useless. To get rid of extra pounds, run at least three times a week. Ideally, go for a run every day. Winter, rain, wind - this is not a reason to cancel training. Now in the sporting goods market there is a huge amount of equipment that allows you to train in any weather.

5. Alternate different types of training

Long runs, high-intensity interval training (for the advanced runner), cross-country running, strength exercises from the basic GPP complex - there are many ways to diversify your training. For example, .

6. Enjoy your workouts

Only by enjoying what you are doing, you can quickly achieve results. If every run for you is a psychological and physical torment, then the body will very soon begin to resist this stress, as a result, injuries, depression and invincible laziness are possible. Favorite music in headphones and bright fashionable equipment usually help to cope with this. From personal observations, I can note that many girls sometimes go to training precisely because they want to demonstrate new beautiful equipment for running. Why are you not motivated?

7. Be patient

Having decided to start running to lose weight, you must clearly understand that without harm to health, the process of getting rid of extra pounds takes at least three months. For each, this period is individual and depends on many factors: the number of extra pounds, metabolic rate, the number of workouts per week, the absorption of nutrients in the body, metabolic disorders, the desire (or unwillingness) to stick to a diet.

How to run to lose weight

– The first 40 minutes the body burns glycogen. Thus, the first 40-45 minutes of running will become a “warm-up” for those who want to lose weight, and fat will start to burn in the next 10-20 minutes. Run at a pace that is comfortable for you, not too fast or too slow. Perhaps it will suit you.

Don't forget about recovery. You cannot make progress without rest, the muscles must recover. There must be at least one rest day per week. Don't do more than two high-intensity workouts per week. Dedicate at least 50% of your workouts to long crosses (at least 60 minutes).

– Run cross country for 50 to 90 minutes. Such a run requires sufficient physical fitness. It combines a steady cross at a low heart rate and uphill intervals with an increase in heart rate. This burns a lot of calories. This technique will give a more tangible result, the weight lost can be 30-40% more than when running at the stadium. But not suitable for beginners.

- Watch your breath, do not close your mouth while running, as you do while walking. Try to breathe through your mouth and nose at the same time: this way you can capture more oxygen with each breath, supplying it to muscles that will work longer without acidification. , we have already told in one of our articles.

- Watch your pulse. Aerobic exercise will be effective only if the heart rate is within the target zone. To calculate, subtract your age from 220. The pulse during training should be no more than 80-90% of this value. The pulse during a long run should never exceed 170 bpm. If you see on your sports watch that the heart rate has already risen above 160, slow down.

- Choose the right shoes. It is especially important for overweight runners to use shoes with enhanced cushioning. This is extremely important for the integrity of the joints. If you are obese, then don't even try to run like professional track and field athletes on the forefoot. Land on your midfoot, and choose a park track and soft-surface stadium for training.

Contraindications to running for weight loss

Before you start running to lose weight, do not be too lazy to visit a general practitioner to find out if you have any contraindications. In overweight people, as a rule, contraindications are more common than in others. It is forbidden to run for people with heart disease, hypertension, bronchial asthma, peptic ulcer. It is necessary to temporarily stop classes after abdominal surgical interventions. It is not recommended to run a lot for people with second or more degrees of varicose veins.

Why should you run to lose weight?

To start playing sports, it is not necessary to sign up for expensive gyms and fitness clubs. The load necessary for burning calories may well be provided by an affordable, convenient and free type of training - running.

While running, the heart rate increases, the blood begins to circulate more actively, which leads to an acceleration of metabolism and the desired burning of fat. In addition, when running, a person uses all muscle groups, and weight loss does not occur in one specific area, but is distributed to all problem areas.

The main rule is do no harm!

Despite the attractiveness of jogging, this method of losing weight is not for everyone. Like any other physical activity, running has a number of contraindications, the neglect of which will not only not relieve excess weight, but will also harm the body.

Health features incompatible with running training:

spinal injury;
heart disease;
recent heart attack or stroke;
hypertension;
arrhythmia;
poor vision and damage to the retina;
varicose veins;
exacerbation of a chronic or acute period of the current disease;
pregnancy and breastfeeding.

Competent preparation: where to start?

After consulting with your doctor and assessing the readiness of your body for physical activity, you need to thoroughly prepare for training. Taking into account all the nuances, it will not only be easier and more comfortable to run - your mood will improve and your craving for sports will not disappear. So…

Choosing the right sportswear

Preference should be given to clothing made from natural breathable materials that retain heat and do not prevent perspiration. Clothing should not hinder movement, the main thing is convenience and comfort.

High-quality sports shoes are the key to successful running training and, accordingly, weight loss. Particular attention when choosing shoes should be given to the sole. It should be soft and elastic, which will reduce the load on the joints that occurs during running.

Finding a place to run

Not every city can boast of having equipped treadmills with a special coating. In most cases, you have to be content with an asphalt pavement. But the best option, of course, would be jogging in a forest, park or stadium.

Warm up

Before you start running directly, it is important to conduct a thorough warm-up, during which you need to warm up the muscles, disperse the blood and prepare the heart for stress. For this, well-known exercises from school are quite suitable: swinging arms and legs, tilting and rotating the torso, squats and jumps.

Making exercising more enjoyable

The effort will be justified only if the training is a pleasure. Listening to your favorite music helps many to maintain a good mood and maintain a fighting spirit for a long time. To do this, you just need to take a player or phone with melodic records with you and start your path to harmony.

Choosing your own mode and running technique

Every person who starts running for the purpose of losing weight should know that he can achieve greater results by doing it systematically. To do this, it is important to choose the right exercise regimen that matches the characteristics of the body. So, an unprepared novice runner should not immediately overcome marathon distances every day - the body simply cannot withstand the unexpected load.

You need to accustom the body to training gradually, carefully monitoring its reaction. Naturally, at first, the body will get tired, and the muscles will hurt. But after several classes, everyone will be able to decide how many times and how much distance he is ready to overcome without harming his health.

Like the mode, the running technique is begged individually. The best option is if a specialist can help with this - an instructor. Otherwise, you should listen to yourself more carefully and objectively assess the capabilities of the body. Depending on how hardy a person is, what are his starting weight indicators and what results he wants to achieve, they choose the appropriate training technique - jogging, interval, or others.

Pulse matters!

The norms of its upper and lower limits are different for people of different ages and body weights. The younger and slimmer a person is, the higher his pulse will be.

Normal heart rate can be calculated using the formula: subtract age from 220 and multiply by 0.6 to determine the lower limit; 220 - age, multiply by 0.8 - for the top. On average, the allowable heart rate ranges from 120-150 beats per minute. The desired weight loss can be achieved when its performance reaches 120-130 strokes.

If during training the pulse does not go beyond the upper limit, this indicates that the load is chosen correctly, and running does not harm the state of the body. Otherwise, it is necessary to revise the lesson plan, reduce the intensity of runs or reduce their duration.

When and how much to run to lose weight?

One of the main questions that every person starting to run asks.
It has been proven that jogging lasting from 30 to 60 minutes is the safest for health and at the same time effective for weight loss, which is enough to do 2-3 times a week. It is not worth overloading the body with intense daily runs. The body has the right not only to work, but also to have time to recover.

As for the choice of time of day - here the opinions of experts differ. Some recommend running in the morning, while others choose the evening hours. In fact, they are all right. Both morning and evening jogs are equally effective in helping to lose weight, but this effect is achieved using different mechanisms.

During morning workouts, done an hour before a hearty breakfast, the body draws energy from the fat accumulated earlier. Evening runs take away the calories received during the day, which forces the body to restore them, burning excess body fat.

You can run for weight loss both in the morning and in the evening. To make the right choice, you need to listen to your biorhythms. After all, it will not be difficult for a lark person to run before work, while for owls who hate the ringing of an alarm clock, the necessary early rise will only bring irritation, and training may soon come to naught.

The main rules of running

Running is a great way to lose weight and keep fit. But in order for the training to be as effective as possible, it is important to follow a number of rules. They must be fulfilled and it is desirable not to deviate from the norm. For example, it is uncomfortable to run on a “heavy” stomach, and if you breathe incorrectly, after a couple of minutes of running it can “stab” in your side. So here they are, the rules:

1. Mandatory meal before training

An hour and a half before running exercises, you need to saturate the body with carbohydrates, otherwise it will quickly deplete and there will simply not be enough strength for a full-fledged workout.

2. Compliance with the drinking regime

3. Smooth nasal breathing

Proper breathing is the key to a successful workout. It should be so measured that the runner can calmly talk with the interlocutor, without straying or suffocating. Inhalation is through the nose, exhalation through the mouth.

4. Keeping the rhythm of breathing

The optimal rhythm is one in which there are 2 steps for each inhalation and exhalation. This will allow you to maintain the required running speed throughout the session.

5. Correct posture

The back and head should be kept straight. This will allow the body to receive the necessary amount of oxygen.

6. Legs bent at the knees

A very important rule! Running on straight legs is extremely traumatic, because it transfers an enormous load to the vertebral joints and knees, which they cannot cope with.

7. Limited hand movements

Excessive swinging of the arms wastes energy and increases the likelihood of breathing problems. The recommended position of the hands is pressed to the body for the entire duration of the run.

Types of running for weight loss - which one to choose?

Everyone has run at least once in their life. But not everyone at the same time think that you can run in different ways. In order to lose weight, 4 types of running are used, each of which requires a special execution technique.

Jogging (Jogging). Slightly faster than normal brisk walking. In order for the body to start burning fat, you need to jog for a long time - 50-60 minutes. This is due to the fact that during measured running, first of all, the energy obtained from glycogen is consumed, which is enough for 30-40 minutes, after which fat cells are already burned. Therefore, jogging for weight loss is possible for people with good stamina, who, due to the characteristics of the body, can run for a long time, but not fast.

interval running. The most effective type of running that allows you to lose weight in less time. The interval running technique consists in alternating training stages with varying degrees of load - jogging, running with maximum acceleration, walking, jogging, etc. Each step takes 30-60 seconds to complete. The effectiveness of running depends on the number of repeated cycles, the best option is from 10 to 15 repetitions. Thus, you need to spend no more than 20 minutes on the entire workout, and the fat-burning effect will last another 6-7 hours. This feature makes interval running an ideal way to lose weight for people who do not have a lot of free time.

Stair running. Affordable, simple and comfortable running option. To achieve the desired result, you need to run for at least 20 minutes, the ideal option is up to 50 minutes. But monotonous up and down runs will quickly cease to affect weight loss, so running up the stairs must be combined with short 10-minute runs on the street and other load options - walking, push-ups, squats.

Treadmill workout. A suitable option for those who prefer fitness centers or running at home. Training should begin with a 15-minute leisurely run in the even position of the track. Then the speed is increased, while simultaneously increasing the angle of inclination of the track, simulating running "uphill". Finish classes by returning to the starting position and running in this way for another 10 minutes.

Running in place. Another running option for opponents of street training and gym visits. To lose weight, running in place, you have to do at least an hour, because. in this case, the breakdown of glycogen will take much longer. Of course, it’s difficult to run monotonously in one position for an hour, and there will be minimal benefit from such a workout. For a better result, you need to change your running methods more often - the usual one, with high knees, with overlaps, with forward lunges.

Many magnificent ladies, having started running, complain that the kilograms are in no hurry to leave. It seems that both the technique and the running time are chosen correctly, but there is no result. And this is not surprising. To make dreams of losing weight a reality, it is important to support physical activity with properly organized nutrition.

What should be the nutrition when running for weight loss?

Each activity takes away a certain amount of energy from the body, which it tries to replenish. Increased appetite, and now it must be constantly monitored. The number and volume of servings during training should not become more than before the start of training.

It is important to follow the diet. In the case of an evening run, you need to have a full dinner 1.5 hours before the start of the workout. The list of possible dishes excludes: flour, fried, fatty meats, legumes and grains, cabbage and potatoes, mushrooms. Within an hour after a run, you need to replenish the supply of carbohydrates, which a glass of apple, grape, orange juice, milk chocolate shake will successfully cope with.

In the morning 1.5 hours before class, you can get a boost of energy through a meal rich in complex carbohydrates: a glass of juice, chocolate, honey, yogurt, dried fruits, pasta, rice with fruits. 40 minutes after the end of the workout, you can have a hearty breakfast. For this, various cereals are perfect - oatmeal, millet, semolina, rice, boiled in milk and flavored with dried fruits, jam or honey.

Restrictions apply to the drinking regime. 30 minutes before training, you can drink 200 ml of sweet tea. Coffee, carbonated water, flavored drinks are contraindicated.

What tools can be used while running for a more effective result?

Wonder pants, a slimming belt, plastic wrap, a warm jacket - all this is suggested to be worn to increase the effectiveness of training. After all, the more a person sweats, the better he burns fat and, therefore, loses weight. Alas, this is a myth.

The belt, film, and thick clothing simply make the body heat up more. Abundant sweating in this case is a completely natural reaction of the body. But sweat practically does not contain fat - there is 1 gram of it per 10 liters of sweat, everything else is water, salts and minerals.

A positive effect can be given by special weighting agents worn on the legs. They force you to perform a workout with more effort than usual, thereby allowing you to burn more calories. The only thing is that it is important to choose not too heavy running accessories, because weights with a weight of more than 1 kg will work to build muscle and increase their endurance. And this is a completely different goal of running. For weight loss, it is enough to use weighting agents of 0.5 kg.

Among the problem areas that women want to improve, the legs and stomach are traditionally in the lead. Running helps to successfully solve both of these problems.

Often women who want to have beautiful hips and toned calves are afraid to run. They are stopped by the opinion that the legs do not lose weight from running training, but, on the contrary, become more massive due to an increase in muscle mass. This is partly true. But, knowing some of the features of running to bring the legs into the desired shape, such consequences can be avoided.

How to run to lose weight legs?

Don't run at the speed limit. A slow jog will also give good results.
The optimal running time is 30-40 minutes. Increasing the duration of the race helps to build muscle by increasing the volume of the legs. If you run less, the desired result will not be achieved.
Alternating different types of running will help speed up the process of losing weight: back forward, side steps, raising your knees high. Useful running up the stairs, dirt road, uphill.
To tighten the calves will help the alternation of running with jumping rope according to the formula: 15 min. running - 10 min. jumps -15 min. running.
During and after training, you need to listen to your body. If you experience pain in the knees, the appearance of spider veins, it is better to wait a little while running.

Running for weight loss of the abdomen - how to?

What about belly fat? In an attempt to finally see the cherished press cubes, to get rid of the “ears” on the sides, everyone starts to pump the press. But the problem doesn't go away. Why? The fact is that abdominal exercises allow you to strengthen muscles, and fat - as it was, and remains. Therefore, the usual work on the press must be combined with running training.

The rules of running to get rid of the stomach do not differ from the general principles of aerobic cardio training. But there are little tricks that will help speed up the process of losing weight in the desired area.

If jogging is chosen as the running technique, the training time should be at least an hour. You need to run, pulling in your stomach and straining your abs for as long as possible, and follow the correct posture. In sum, this will provide more energy expenditure, and hence fat burning.

Interval running, which is more preferable for weight loss, can be varied:

So, the stage of running at the limit of possibilities is replaced by jumping rope. In general, up to 20 minutes are allotted for jumping during the entire workout. By jumping, during this time a person can lose 300-350 calories.
Exercises with hoop torsion are very useful for burning subcutaneous fat. They can be performed at the stage of intense loads, or they can be completed with running classes. The duration of hoop exercises should also be at least 20 minutes.

Where is the best place to run? On the street, in the gym, at the stadium?

Having started running, you should not wait for the appearance of a wasp waist after the first lap at the stadium. Fat in the abdomen burns slowly enough, for a visible result, you will have to work out for up to two months. By combining running, jumping rope and hoop twisting, you can achieve a good base for further swinging of the press, and then the cherished flat tummy from a dream will turn into reality. How to lose weight? Just start running.