How to run to lose weight
Running is an effective way to get your body in order. In addition, it has a beneficial effect on the functioning of the cardiovascular system, relieves depression, and helps rid the body of toxins. In order for the result to be noticeable faster, you need to adhere to certain rules, which we will discuss below.
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How to run correctly
The most important thing is the beginning. You should not organize marathon races from the very first days. If you have not exercised before, start with brisk walking, gradually increasing the pace, and switch to slow running. By increasing the load gradually, you do not injure your joints.
We recommend that novice athletes take a test that will tell you whether you are working or slacking. While jogging, try reading your favorite poem or telling something; if this does not cause you any difficulty, then you are not working at full capacity.
However, you should not rush from one extreme to another. There is no need to be out of breath during training either. The ideal load for the body is considered if you can pronounce short phrases while jogging.
When is the best time to run?
When is the best time to train, everyone decides for themselves, based on their individual biological clock. But I would like to note that for weight loss, morning jogging is better; it is at this time that fat mass is burned with greater intensity.
Experts do not recommend training every day; the body must recover after each load, so it is better to run every other day.
Start with a 20-minute jog and increase the duration each time. If you get tired or short of breath while running, take a quick walk, and after resting a little, continue running. Over time, this rest should become shorter and shorter, and the duration of classes should increase.
Here are some tips that will help you endure training more easily and quickly notice positive results from them:
- if your goal is to lose weight, then jogging 6-6.5 kilometers per hour is ideal for implementing your plans, while the pulse should not exceed 140 beats per minute;
- start with short distances, up to one kilometer, increase the distance over time;
- a windproof suit during exercise will help you get rid of excess moisture;
- don’t forget about nutrition, if dieting is difficult for you, just exclude spicy, salty, fatty, fried and sweet foods from your diet;
- Drink enough water.
How to run properly in winter
Some people believe that you can only run in the summer, but if you approach the issue wisely, winter jogging is also quite effective. In addition, they not only strengthen the body physically, but also harden it.
In winter it is much more difficult to maintain balance during training, so special attention should be paid to shoes. Choose sneakers that don't slip or become stiff in low temperatures.
During training, do not be distracted by extraneous topics; if in the summer it is acceptable to daydream while jogging, in the winter this can lead to injuries.
Don’t forget about warming up; in winter, this should be done first in a warm room, then the likelihood of injury is minimized.
In addition to shoes in the cold season, you need to choose the right clothes. Many people use thermal underwear, which does not restrict movement and additionally warms the body. But the jacket must have a windproof effect.
In winter, you should not increase the load to the maximum; the main goal of such runs is to improve your health.
It is very important at this time of year to breathe correctly, inhale through the nose, exhale through the mouth, do not deviate from this point, even if you are very tired, it is better to rest a little, otherwise you can chill the respiratory system.
After training, it’s good to have a cup hot herbal tea, but there is no need to run in severe frosts, it’s better to spend workout at home.
Running for weight loss
As we already wrote above, in order to lose weight, it is better to train in the morning, but evening exercises will also bring good results if they are regular. Exercises that need to be performed after the main workout will help enhance the effect of jogging. Here are some options for such activities:
- run at maximum acceleration for 25 seconds, then perform low jumps for two minutes: 3-4 approaches are enough;
- perform 30-40 squats or lunges;
- do a plank for 30-40 seconds;
- don't forget about stretching.
You can eat after a run 2-2.5 hours later. During this time, the body will recover and be ready to eat.
If you have chosen running as your workout, then tune in to the positive, pick up a few catchy tunes, and go ahead...
