There are different options for losing weight. Someone is on diets and looking for something new from the same series. There are also people who purchase drugs of dubious quality and origin, attend liposuction procedures. And there are those who are always trying to use the most original and not always safe ways to lose weight. The most effective way to get rid of fat at the present stage is sports. Therefore, in this article we will consider the question of how to run properly in order to lose weight.

It is running that can be called one of the best exercises that is found in many active varieties of sports. With it, you can train a large number of the most diverse muscles present in the body. Not only the legs are loaded. On top of that, running is a great aerobic workout that can help you increase your endurance. The normal functioning of the nervous system will be established. And if you also run in the morning, you will get a wonderful boost of energy for the whole day. If we consider all these benefits, the reason for the question of how to run properly becomes clear.

To lose weight, do not forget about normal nutrition

Many weight loss methods that exist at this stage include a similar aerobic exercise. However, is it possible to look at running as an independent means for losing excess weight? This problem cannot be solved in an unambiguous way. In addition to active sports, you need to take care of proper nutrition. It must be balanced. A diet that includes only unhealthy foods will override all the progress that could be made with running.

However, if you have firmly decided for yourself to find the answer to the question of how to run properly in order to lose weight, and have already been able to rid your diet of harmful foods, then you should focus all your attention on aerobic training.

How far do you need to run to be successful?

Jogging can bring a certain effect in the matter of dropping excess weight only when they become regular. Active movement should accompany a person for at least 300 minutes a week. And for this you do not need to invest all your strength, since you can always alternate running with simple walking.

In order to determine how much you need to run in order to lose weight, you should consider purchasing a heart rate monitor. With it, you can calculate the optimal heart rate, which is necessary to start the fat burning procedure. All of this will be fairly easy to do. One has only to use one simple formula: 220 - (age of a person) - 50% = pulse required for exercise. The resulting figure must be monitored during runs.

What do experts think about this?

According to professionals, if you want a workout to be effective, then it should last at least 20 minutes. What is it connected with? In the first 15 minutes of running, the procedure for burning excess weight will only "swing". Training at such moments will be mainly recreational in nature. It will positively affect the whole body as a whole, but will not save you from unnecessary fats.

So how much do you need to run to lose weight? According to the recommendations of experts, this should take about 40 minutes. Jogging should be done at least 5 times a week. It will not be superfluous to understand that each individual person has his own tasks for losing weight. Someone will be happy to get rid of just a couple of kilograms, but for someone this is too little, since a huge mass of unnecessary fats should be destroyed.

How many hours should be spent?

So, you needed to get rid of a certain number of kilograms, but how to do it? The question arises of how often to run to lose weight. There are special recommendations that must be considered in order to reset overweight.

1. In the event that you need to get rid of 1 kilogram, then you will have to run for about 19 hours.
2. In order to get rid of 5 kilograms, it will take about 93 hours to run.
3. 180 hours should be run by those people who have 10 extra pounds.
4. How much should you run to lose weight? If you have 20 kilograms of unnecessary fat, then you will have to run about 350 hours.

Naturally, all those figures that were given above need to be distributed evenly. It makes sense to spend no more than 3 hours a day on a run. In addition, if there is such a need, you can do it all the time, without days off and holidays.

What to do in very bad weather?

In some situations bad weather a small amount of free time or some other reason may interfere with the search for an answer to the question of how to run properly in order to lose weight. These reasons can simply derail all your plans. However, you can't stop exercising. You just need to find alternative training complexes. The following types of exercises are similar to jogging:

1. Rope jumping.
2. Using a treadmill.
3. Riding a bike or working on an appropriate simulator.
4. Active aerobics.

In order to lose weight, you need to run constantly. This benefits the entire body. However, there are a few problems that you will have to face without fail.

How to force yourself to start running?

So, what problems can arise when trying to find the answer to the question of how to run to lose weight? It is not always a desire to get up in the morning. There is a desire to lie down longer. However, if you get up too late, then there will be no desire for any training. Not to mention time. Such laziness can always be overcome.

The first run must be done on the weekend. After getting up in the morning, do not eat too much breakfast. Enough and one glass of tea or milk. You can also eat some light fruit. You need to dress the way you plan to dress for each subsequent run. For the first time, the distance can be overcome simply on foot.

How to start running to lose weight? Try to determine for yourself the benefits of a morning run. First of all, the absence of large crowds of people, a huge number of cars and fresh air. In addition, it will be easier to plan your affairs for the whole day, adding a positive mood. Morning running also allows you to at least take a break from the routine of working days.

What technique is required?

How to properly run to lose weight? It should be noted right away that jerking and walking are unacceptable for getting rid of unnecessary weight. Jogging - this kind of jogging is optimal. In this mode, you can not only lose extra pounds, but also strengthen your muscles, normalize heart function, and increase energy output for the whole day.

In addition, to resolve the issue of how to run properly in order to lose weight, a warm-up is necessary. It should be done right before the run. The distance must be increased gradually, focusing on your feelings. For example, you can start running from 1 kilometer, and then move on to 2 kilometers.

Best time of day for running

You can often hear the question about when it is better to run in order to lose weight. Those problems that arise in the morning, we sorted out. In the evenings, in principle, they remain the same. And if you don’t feel like getting up early, then you don’t feel like running in the evening, because you want to sleep. In addition, jogging at a later time of the day is also undesirable because after it you can not fall asleep at all.

However, all this must be approached individually. And each individual person must independently determine for himself the optimal time for jogging. In this case, you need to be guided by the characteristics of the body. Therefore, the question of when it is better to run in order to lose weight, you must decide for yourself, choosing the best solution for yourself.

Looking for motivation

Even if you have already started running due to the need to lose weight, motivation may disappear at some points. A number of problems contribute to this. In addition, do not forget about laziness. In order for the training to be regular, you need to create a clear training schedule for yourself, which you will be guided by. You will also need to have a notebook in which the kilometers traveled and lost kilograms will be recorded. All these records should be kept with strict observance of the schedule.

Thoughts should be positive, as sadness can only relieve you of the necessary motivation. Before jogging, you should read only funny news and interesting reviews. And, of course, you always need to truly believe in your abilities. This belief is the most important assistant in finding the answer to the question of how to run in order to lose weight.

And loneliness can be dealt with

Loneliness can be another problem. It is not always pleasant to run alone, especially when it comes to the fair sex. Therefore, you need to find a company for yourself. A friend, close relative, loved one can become a running partner. In addition, you can take your dog for a run. In addition, you can use the music player. Enjoy your favorite tunes while you run.

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 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.

They note that effective training 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 work of cardio-vascular system and boost your energy output throughout the 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 it in an apartment treadmill or a special trainer.

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!

Rational balanced nutrition and reasonable physical activity is the most reliable, healthy and effective way to lose weight.

Physiotherapy experts believe that regular exercise in any sport contributes to weight loss, but running is most beneficial. The fact is that during running exercises literally all types of muscles are loaded, the vascular system is strengthened, the lungs are ventilated, the blood is saturated with oxygen as quickly as possible. Metabolic processes during running training are accelerated, and body fat is burned faster.

How to run correctly to lose weight faster

Practicing proper running for weight loss requires compliance with strict rules.

Each person is individual, so the training plan should be drawn up so that running contributes to recovery, weight loss and simply brings pleasure to the trainee.

7 rules for running

Interval running for weight loss

By the very name correct running for weight loss, we can already draw a conclusion about the technique of interval running. First, a person runs as fast as possible, then reduces the pace to an easy jog or even a fast walk. Restoring breathing, the runner again makes a jerk at the limit of his capabilities.

All types of interval training can be divided into three groups:

• Interval sprint is an alternation of slow and fast segments. This kind of running not only helps fast weight loss, but also develops endurance and increases the speed capabilities of the runner.
• Tempo run involves overcoming long distances at maximum speed. Most often, the passage of a new circle involves an increase in speed. An exhausting workout gives excellent results: fat melts, muscles become stronger, speed and endurance grow very quickly.
• Repeat run used for medium and long distances. A person runs until he feels serious fatigue, shortness of breath and oxygen starvation. Having reduced the pace of running, the runner restores his breath and again runs at full speed. The number of repeated runs is most useful to determine by how you feel, with each workout slightly increasing the speed or distance.

How interval running affects the state of the body

The body perceives fast running as a signal to break down glycogen. Maximum energy expenditure quickly consumes a small supply of carbohydrates and forces the body to move on to the breakdown of fats. During running, body temperature rises, blood pressure, pulse rate and respiration increase. All these are signs of an accelerated metabolism, the breakdown of adipose tissue.

Our body is quite inert. By running a short distance at maximum speed, we force our body to maintain a high metabolic rate at a “slow” distance.

It turns out that more calories are burned in 15-20 minutes of interval running than in a couple of hours of jogging.

The best effect for weight loss is not given by daily hourly workouts, but by fifteen-minute runs 3 times a day. In this case, the same effect of inertia is triggered. After jogging, the body will continue the process of burning fat for another 2 hours. Therefore, 3 short interval runs a day gives seven hours of daily work in favor of harmony and beauty.

An integrated approach to the process of losing weight

• Moderate physical activity aimed at maximizing the burning of body fat and the development of muscle tissue.
• A balanced diet with respect to the percentage of proteins, fats and carbohydrates. It is better to eat more often, but in small portions.
• Complete rest with a long night's sleep.

Compliance with all the conditions of a physiologically justified approach to the process of losing weight provides an excellent result. Losing weight by 2-3 kg per month while working to strengthen muscle tissue allows you to form an excellent athletic figure with pronounced muscles and elastic young skin. A large number of kilograms goes away gradually, without causing sagging skin and the appearance of flabby folds.

Running in place for weight loss

“Generally reconciling”, according to Vysotsky’s apt definition, running on the spot is exceptionally useful for beginners and even “advanced” fighters with extra pounds. Many overweight people are embarrassed to go out in a tracksuit, to show others their real or imaginary imperfections. Running on the spot for such shy and timid athletes is the perfect way to exercise.

To run on the spot, you don’t have to get up at dawn, look for a suitable place, depend on the weather or the views of others. All you need is to stand closer to an open window or at least an open window.

How to properly run in place

• The presence of a simulator is not necessary, although it is more convenient to perform the exercise on a "treadmill".
• Watch your posture while running in place. The back should be kept straight, the stomach tightened, the arms bent at the elbows and slightly pressed to the body.
• Raise your shins to medium height, placing your knees directly over your feet.
• Watch your breathing, its uniformity. It is best to inhale through the nose and exhale through the mouth.

You can and should run on the spot in the interval training mode. It is especially convenient to perform interval running on a special treadmill, setting the training mode that suits you.

How to run to remove the stomach

Extra pounds really don’t “like” to be neatly and imperceptibly all over the body, but strive to grow with ugly rollers on the sides and stomach. Most often, women and men are concerned about an ugly protruding tummy. Can running, which mainly works the muscles of the legs and buttocks, help those who want to have a toned, flat tummy?

Intensive burning of body fat while running removes fat from the entire body, including the abdomen. The main thing is that jogging is regular and properly organized. The most effective classes in the mode of interval running. By supplementing daily jogging with a set of exercises to strengthen the press and proper nutrition, you will greatly speed up the process of losing weight.

How much do you need to run to lose weight

Only targeted jogging gives the desired effect. If you run from time to time, then the desired harmony will also please you, from time to time or never at all. Set strict rules for yourself and strictly follow the training regimen, without making allowances for mood, laziness or being busy at work.

The minimum number of workouts is two sessions per week. However, the best result will give the correct daily runs. Don't let this over-intensity scare you. Start your morning with a short 15-minute jog, spend 15 minutes on the machine during your lunch break, and run the same 15 minutes before bed in the evening. Finding 15-20 minutes for your health and beauty is much easier than setting aside two full hours.

Maintaining an excellent athletic shape, beauty and harmony is work. Nothing in the world is given to us just like that.

Using the technique of “correct running for weight loss” helps to speed up and simplify the process of losing weight, making it as pleasant and easy as possible for a modern busy and, to be honest, prone to laziness, a person.

Run every day, spending less than an hour a day on classes, and feel how the extra pounds gradually melt, the waist becomes thinner, and strength and health increase every day.

Running does not require special equipment and devices, which makes this sport accessible to everyone. Find out how and when you need to run to get rid of extra pounds and make your figure beautiful!

Many inhabitants of planet Earth dream of quickly getting rid of excess weight and putting their body in order. A useful, inexpensive and effective way to lose weight is running. In order to start running, every beginner needs to learn a lot of rules and recommendations for such training, but if you take into account all the features of the training, you can tighten your muscles in a short time, strengthen your body, and most importantly, lose weight noticeably.

Running is a great way to painlessly and effectively lose those extra pounds and bring your body back to normal. To organize the most useful and productive workouts, you need to follow some rules that will help you make them easier and more enjoyable.

How to run in order to quickly get rid of excess weight? Such rules should be followed during classes.

• An hour before going to the track, you need to replenish the supply of carbohydrates in the body.
• Don't drink a lot of water while running.
• You need to breathe calmly and measuredly.
• While running, you need to keep the correct posture.
• The legs are always slightly bent at the knees.
• You don’t need to swing your arms while moving, but you shouldn’t strain and press them tightly to the body either.

Simple running classes will allow you to start losing those extra pounds in less than a month. Simple rules that must be followed during training will help you run efficiently and safely for health.

The value of running for weight loss

Every day, those who want to lose weight ask thousands of times: how should I run to lose weight? At what time of the day should I exercise in the morning or in the evening? How often should you exercise?

The answer to these questions is very simple: you need to run constantly, and most importantly, regularly.

In order to get rid of body fat with running, you just need to burn more calories than you consume. Today, the realities of the modern world are such that people do not have a normalized life schedule: they go to bed at different times, eat regardless of the time of day, in some cases they do not move at all or are extremely rarely physically active. Such a vital imbalance leads to the fact that a fat reserve begins to form in the body, which is rather difficult to get rid of.

Why is running so useful for weight loss?

1. During a run, almost all muscle groups work, and excess weight acts as a kind of weighting agent.
2. Running does not require a long preliminary preparation. After reading the instructions, you can start practicing today.
3. Running is an exercise that is genetically inherent in us. It is safe, natural, affordable and suitable for people of all ages.

Myths about running

Many who have just started or were just interested in running for weight loss have heard unusual and contradictory statements about training. Among them are the following myths.

• You need to run on an empty stomach. Such a statement cannot be correct, since the body needs pre-feeding in any case. Nutritionists and trainers recommend eating a small portion of complex carbohydrates half an hour before a run, so you can start your stomach and increase its productivity.
• Jogging contributes to the buildup of the muscles of the legs and does not provoke the burning of fat in the legs. There are no separate methods for losing weight exclusively on the lower extremities; in order to quickly lose weight, running must be combined with full-body workouts.
• The calmer the run, the faster the fat is burned. A fast “wear and tear” pace causes the body to consume more oxygen than during a quiet movement, and for this process the body requires much more energy.
• For weight loss, running in the morning is more useful than daytime or evening activities, but this approach can cause problems with the cardiovascular system, because a sudden awakening and a high load on the heart cannot positively affect the human body.

Constant jogging can provoke unwanted "drying" of the body, which will lead to loss of muscle mass. To quickly lose weight and acquire a beautiful relief, they must be alternated with physical activity in gym or develop separate interval classes.

Contraindications

It may seem that running is the safest way to lose weight, but it is not.

Training is contraindicated for people with the following indicators:

• deviations in work or diseases of the cardiovascular system;
• injuries of the musculoskeletal system;
• phlebeurysm;
• blood diseases;
• pregnancy;
• lactation;
• high blood pressure;
• vision problems, retinal diseases.

To run and lose weight, avoiding possible health complications, doctors recommend adhering to the following rules.

• While moving, you do not need to adhere to any account for breathing. Breathing in and out is best done naturally, as oversaturation of oxygen causes dizziness, weakness, and increased blood pressure.
• Some beginners may develop a mild stage of asthma at the beginning of classes. To avoid unpleasant suffocation, doctors recommend walking and running in forests or at special training grounds located away from highways.
• Avoid running on paved sidewalks. When running on asphalt, a strong impact load occurs, which can cause injuries to the joints and spine.

Be sure to review your diet and lifestyle before starting classes. To lose weight through running, you will have to give up alcoholic beverages, sugary and fatty foods. You also need to organize a regular sleep schedule.

How to learn to run properly

To start jogging for overweight people, it is especially important to follow safety precautions, because a very large weight during jogging will lead to an increase in the load on muscles and joints.

• If you have not previously played sports or took a long break, then you can’t immediately start with running. It is best to devote a few days to walking, and then gradually combine walking with light jogging.
• Schedule a walk. For effective weight loss you have to keep moving. Even simple walking in a free style will allow you to lose weight.

Find a company or create the perfect playlist for yourself. New acquaintances will always help you not to give up and continue your studies, and good music will brighten up your loneliness.

How to start

To understand how to start running correctly for a beginner, you need to determine the necessary rhythm and initial loads. For beginners, the following training rules are widely applicable:

• The frequency of classes is at least twice a week.
• The initial distance for jogging should not exceed 1.5-2 km.
• Young athletes are encouraged to start running in sportswear that repels moisture and stimulates the fat burning process.
• Regular jogging is desirable to combine with walking. This approach develops endurance, which will allow you to increase the distance for running in a month.

Also, in order to quickly get involved in the training process, beginners are recommended to run according to a pre-compiled program. Strictly adhering to the plan, you will be able to overcome physical stress at first, and subsequently run with pleasure.

How to breathe correctly

The normal respiratory process during running exercises can reduce the load on the cardiovascular system and increase the flow of oxygen to muscle tissue. This process allows you to increase physical activity and contributes to the effectiveness of running for weight loss.

How to breathe properly in class? There are several simple rules for breathing, but they are all conditional, all because this process is strictly individual for each person.
During a run at a normal speed, the human body begins to consume several times more oxygen than in ordinary life therefore, an improper breathing process can cause lung dysfunction, and consequently health problems.

Depending on the running technique, two main types of breathing can be distinguished for men and women.

1. An even breathing process that is optimal for calm runs in the park or on specialized tracks. In this case, it is necessary to breathe, starting from the pace of the run. Breathing is considered optimal: inhale deeply, 2-3 steps, exhale.
2. Interval or sprint training. During such races, it is impossible to control breathing, in such a situation, you should try to compensate for the lack of oxygen by taking deep breaths and sharp exhalations.

It is interesting that almost all people, back in school days, were taught to breathe while running through their nose, but this statement is debatable. In the process of intense movement, breathing through the sinuses does not completely saturate the body with oxygen, which causes hypoxia and fatigue. Of course, if you run constantly and measuredly in a park or in a city, then you need to breathe through your nose. In this case, such a respiratory process is needed because harmful microorganisms, pollution and dust do not enter the body, and the air is warmed before entering the lungs.

Breathing through the nose is good for health, however, depending on the location of the runs, the methods of delivering air to the body must be combined.

When and how much should you run to lose weight?

Conditionally running training can be divided into morning and evening. However, it is up to each individual to set an alternative time for classes. You need to accustom yourself to running gradually, clearly defining the loads, speed and distance that you can overcome in a certain period of time.

In the morning

Jogging in the morning allows you to recharge your batteries for the whole working day, but you can’t actively carry out morning workouts, as high loads will provoke an increase in blood pressure, which will lead to fatigue and disruption of the cardiovascular system.

The time of morning runs should not exceed half an hour, since such a duration will allow the body to wake up without causing excessive overstrain.

To lose weight with morning jogging, you need to follow the following rules.

• It is necessary to start classes no earlier than half an hour after waking up, in this case the body will not experience a strong load.
• Before running, you need to warm up a little. Stretching exercises will be a great exercise for your body.
• Before a morning run for weight loss, you can’t eat anything. Breakfast should take place only 15-30 minutes after it ends. However, going to a workout with an empty stomach is unhealthy, so after waking up, be sure to drink a glass of water.

Don't reset your internal clock. Choose a training time that is convenient for you.

In the evenings

Evening classes will be a great alternative to unloading for those people who do not spend all their energy during the working day.

You can run in the evenings according to any schedule, but in any case, you must follow some rules.

• Before jogging, you need to eat, but no later than two hours before it.
• It is best to go to the track immediately after work, because after returning from work, dinner and rest, it will be very difficult to psychologically force yourself to go outside.

If you are serious about your health and appearance, to conduct regular workouts will help you personally compiled a table of classes. It may look different, but such a calendar will help control the results and motivate for further victories.

Running Techniques

How to choose a running technique for weight loss? Of course, to begin with, it is best to try all its methods and types, and then determine the ones that are suitable for you. The secret to success in losing weight through running lies not only in following all the rules of training, but also in the pleasure that you should receive during them.

In any case, you need to run in such a way that you do not get tired and do not suffocate, that is, you need to start training gradually increasing the load, and a wide variety of running programs will allow you to develop your own training system.

Also, in order to track their results during training, athletes are advised to develop a table in which you need to enter data: weight, frequency of classes, nutrition program and the distance you ran. Such information will allow you to monitor progress, as well as run in such a way that you do not get tired and have physical strength for household chores.

Jogging

Everyone knows about the benefits of jogging for the body. Natural movements and even breathing help reduce appetite, burn fat faster, and act as relaxing elements.

It is difficult to explain how to jog correctly, since such runs are based on natural and calm human movements.

There is such a running technique for beginners, designed for three months of training.

1. Jogging is done three times a week. First you need to warm up for 10 minutes, then jog at a free pace for 10-15 minutes. Next, you need to speed up the pace, for 10 minutes you need to run uphill or slightly increase the speed. Finish the run with a quiet walk for 15 minutes.

2. Classes are also held three times a week, but running is combined with various physical exercises:

• Workout 1: Warm up 10 minutes, jog for half an hour, stretch 10 minutes.
• 2 workout: walking 10 minutes, 15 minutes walking up the stairs at a fast pace, running 10 minutes, walking 5-10 minutes.
• 3 workout: ten minutes warm-up, run 10 minutes, work with a rope 5 minutes, walk 10 minutes.

3. For the third month, training is also carried out in combination:

• 1 lesson: warm-up 10 minutes, jogging 40 minutes, walking 5-10 minutes.
• Lesson 2: warm-up 10 minutes, jogging for 20 minutes, with alternating active and calm running.
• Lesson 3: walking 5 minutes, running 10 minutes, 15 minutes uphill, jogging 5 minutes, walking 10 minutes.

When developing a running system, try to choose routes with different road surfaces. Also, various obstacles: hills, stairs, descents and turns will allow you to diversify your workouts and lose extra pounds faster.

shuttle run

Shuttle - running for short distances that do not exceed a distance of 100 meters. Every person at least once in his life passed a shuttle run in physical education at school, its distinctive feature is that while running you need to stop abruptly and touch the limit mark, or run around some obstacle.

Such training allows you to develop agility and endurance, and sudden changes in speed will help you lose unwanted weight faster.

Sprint

Sprint - running for short distances at maximum speed. Doctors do not recommend doing only sprint for weight loss; such exercises should be included in interval training.

Smooth running, in which a person gives all his best, will allow you to quickly lose weight. However, it is worth noting that sprinting gives a strong cardio load, which can negatively affect the work of the heart.

The standard sprint program is built as follows.

• Warm-up 15-20 minutes: light jogging, stretching, steeplechase can be included in it.
• Training: sprint can be from 100 meters to 2-7 kilometers. For beginners, 300-500 meter races are recommended.
• Completion of the session 10-15 minutes: an important moment of any run, as the correct “cooling down” helps to stretch the muscles and relieve you of pain in them. You can finish with a quiet jog or stretching the whole body.

Never neglect the warm-up and end of the workout, because they help increase performance and improve your fitness accordingly.

Interval training

Interval jogging is the most effective way to get rid of extra pounds, because even after the workout, the body continues to destroy body fat, converting it into energy.

How is interval training built? You can do interval running both on the street and on the treadmill. To do this, you need to determine the running technique and break the route into time intervals in which you will increase and decrease the load. For example: a distance of 50 meters to overcome by jogging, after 150 meters to move at maximum speed, and 100 meters of sports walking.

short distances

Short-distance running is popular with those who are losing weight, as a large amount of time is not spent on it, and the effect is achieved as quickly as possible. Short distance workouts include:

• sprint races;
• shuttle run;
• interval classes.

Not a single weight loss program based on running can do without them.

Workouts that include high loads allow you to quickly "dry" the body, as well as build up muscle mass therefore, athletes and bodybuilders often run short distances.

Long distance

In sports, both professional and amateur, the most common is long-distance running. It allows you to put in order the body, improve well-being.

Running long distances builds endurance. To master long routes, you will need not only desire, but also perseverance and the correct calculation of forces.

As a standard, long routes are overcome by jogging, but for more effective weight loss, elements of charging and interval training are often added to classic runs.

Where to run?

There are many running techniques that can be used to lose weight quickly, but it is also important to know where and on what surface to run. There are the following types of training:

Stair running: one of the most effective ways to lose weight. This method of training allows you to quickly strengthen the muscle mass of the legs, and lose weight. Jogging is often combined with wraps, which allow you to increase sweating.

On the street: The most popular and useful form of running. You can do these classes:

• In the stadium: athletes who have the opportunity to train in the stadiums are incredibly lucky, as these places are equipped with a special rubber coating that softens the impact force of the legs while running and does not allow the shoes to slip. It is also always easier to organize a running schedule in stadiums, all because like-minded people will run with you and will not allow you to relax.
• On asphalt: the most common type of activity, since in the conditions of the city, it is quite difficult to find a place for jogging. Since doctors do not recommend running on asphalt because of the possibility of joint injuries, people who do not have the opportunity to train in the park or at stadiums need to purchase special shoes that soften the impact force.
• With the dog: a fun and enjoyable way to lose weight and walk your pet. In such a situation, a company of friends or acquaintances is not needed, because the dog still needs to be taken outside. Calm running together with a furry friend will allow you to constantly keep yourself in shape.

On site: this way of training is great for shy people, since such jogging can be done without leaving home. Running on the spot can also replace the warm-up before a long run.

The training is carried out as follows: first you need to walk around the room a little at a fast pace, and only then start running. There are two ways to run in place:

• raising your knees high;
• touching the heels rear surface hips.

Home endurance runs will allow you to throw off 5 kilograms in one week.

Treadmill

Don't forget about running on the treadmill. A great exercise machine can be installed at home or used in local gyms.

Many are interested in the question: how to run in the gym in order to lose weight.

The answer to it is quite simple: you need to develop a system of interval training.

The lesson plan looks like this:

• warm-up 10 minutes - walking at a calm pace;
• a five-minute run at a slope of 6-7 degrees at a speed of 5-6 km / h;
• running without a slope at a speed of 10 km / h;
• movement is not speed limit 3 minutes.

This cycle is repeated 5-7 times depending on the preparedness of the athlete. You can develop an intensive training program yourself, based on your initial sports performance, and any trainer from the gym can also help you.

Running for weight loss men and women

Often, novice athletes are interested in the question, why do girls need to make more efforts to lose weight during jogging than men?

The answer to this question is easy: the stronger sex is genetically better disposed to run.

Men have stronger joints, their excess weight is “concentrated” in the abdomen, which determines their center of gravity. For this reason, the stronger sex tolerates physical activity more easily, and less often consults doctors because of problems with the joints.

In women, the center of gravity is below the waist, which makes them more stable for bearing offspring, and extra pounds are located throughout the body, resulting in the appearance of cellulite. To quickly lose weight, doctors and trainers recommend that girls do fitness or yoga, where all types of movements are aimed at maintaining balance.

In any case, the fair sex should not give up jogging, however, when choosing this weight loss system, you need to pay attention to Special attention the choice of running technique and the place of training.

Slimming legs and abdomen

Running, as a way to lose weight in the legs and abdomen, is another myth, since jogging is effective for losing weight of the whole body, and not just a certain part of it. Of course, with the help of classes, you can pump up your legs, buttocks and abs, however, along with this muscle mass, all the muscles of the torso and arms are activated.

To burn fat while running, experienced athletes are advised to purchase a special sportswear and shoes. Stretchy sweatpants are moisture-wicking to increase perspiration, while soft, cushioned running shoes not only reduce compression stress on your joints, but enhance the springy effect.

If you're serious about running to tone your belly and slim down your legs, you'll need to develop a proper nutrition system. Since if you continue to eat as usual, the extra pounds will go away very slowly, and you will achieve results in losing weight only after six months or even a year.

As a standard, in order to lose weight in the stomach and lose weight, fractional nutrition is used, that is, you can continue to eat the same dishes, only one serving of food should not exceed 200 grams. There should be 5-6 meals per day.

It is important to know that in order to lose weight and gain muscle mass, you need to burn more calories than you consume. Therefore, before you start jogging, you should develop a nutrition schedule with counted calories.

It is also worth removing “harmful” foods from the diet. These include:

• fast food;
• frozen food;
• bakery products;
• sweet;
• conservation.

It is very important to follow a fractional diet for weight loss during sports, as the body does not spend much energy on digestion and assimilation of food.

It is important to remember that in order to effectively burn body fat while running, you should not eat before training.

Running after 50

It is difficult to start running at any age: at 20, and at 30, and at 60, however, the younger the human body, the easier it is to endure physical activity and “get used” to it. But do not despair and reject this idea for healing the body. Running, even at the age of 50, will allow you to painlessly lose weight, restore heart function, and extend your life by several decades.

How to start running in old age, and most importantly, how to do it right? If you are over 50 and have the idea to start running, the first thing to do is visit a doctor and find out if you have contraindications to such loads.

Experts advise people in old age and beginners with a very large weight to start with active walks in the fresh air. Such an activity can be carried out daily, until the body gets used to the increased load. After that, you need to switch to a sports step.

The main thing is to increase the load smoothly, without trying to achieve the results of the younger generation.

There is a technique for "entering" running for people in old age. The essence of the system is as follows: for nine weeks you need to walk daily, increasing the pace and distance, that is, if you start training from 300 meters and complete them in 5 minutes, then next time you need to overcome 350 meters in the same time and so on. In the end, you will be able to walk distances of 4-5 kilometers without stress. After overcoming a two-kilometer route, you can start running according to the same system.

Video

If the goal is to lose weight, it is good to use any exercise. But in terms of efficiency, nothing compares to running.

Running is one of the most effective ways to burn calories.

Here are four reasons why running can be the most the best exercise when losing weight:

1. Even while resting after running, the process of weight loss continues. Being a high-intensity exercise, running stimulates the burning of more calories after the cessation of exercise than low-intensity exercise.
2. Running saves time. In the same amount of time, most people can run two to three times the distance they walk.
3. Running is comfortable. You can choose any time that is best for running. You can run for weight loss anywhere, no additional equipment is required other than a pair of athletic shoes.
4. Running gives energy and good mood. Scientists have found a substance that is produced during running, and it is responsible for the feeling of happiness.

Note! Like any sport, running has its limitations. It is necessary to consult with doctors if there is the slightest doubt.

Experts claim that subject to proper nutrition 20-45 minutes is enough for successful weight loss interval running per day.

Do I need to run every day

Specialists recommend running three to four times a week, combining with other types of training on the remaining days of the week. Some experts advise running five times a week. For rest from any training, one day is required.

How much weight can you lose while running

Researchers claim that to lose 0.5 kg per week, you need to burn 500 calories every day, combining various types of exercise and adhering to a certain diet.

Studies have shown that a woman weighing 68 kilograms burns 495 calories during a 45-minute run if her running speed is 9.7 km / h.

Running every day for 45 minutes at this speed, you can lose 0.5 kg in a week with a body weight of 68 kg.

These figures are given as an example. There are tables by which you can calculate weight loss for each specific case.

Studies have shown that a woman weighing 68 kilograms burns 495 calories during a 45-minute run if her running speed is 9.7 km / h. To do this, you need to know how, when, how much to run and at what time is best for losing weight.

It's important to know! The type of load must be taken into account. Muscles quickly adapt to monotonous loads and burn fewer calories, so long monotonous running is not an effective way to lose weight.

To avoid addiction, it is necessary to diversify the run- include short and long distances, change speed, train in different places and on different surfaces, run up and down the slope.

In this mode, the muscles will work harder and more calories will be burned. Along with calories, weight will go away.

The effectiveness of running by time of day for weight loss

When is the best time to run for weight loss? The choice of what time of day to run is influenced by many factors and life circumstances. For running, you can choose any time of the day, but you should take into account the advice of experts.

Professionals advise listening to the daily (circadian) biorhythm to which a person is subject. Almost all functions of the body exhibit a daily rhythm.

For example, scientists have found that the lowest body temperature occurs in the early morning hours, and the highest temperature is observed in the afternoon, as well as in the evening. Athletes train more efficiently at higher body temperatures.

Research has also found that lung function follows the same pattern.

Because in the morning the body temperature is low, then the muscles lack flexibility, which means that the risk of injury is quite high. Lung function is slow. And also energy reserves were depleted during sleep.

It's important to know! Studies show that heart attacks and strokes are most common in the early morning hours.

After breakfast, lung function improves, body temperature rises, and energy levels are much higher due to protein and carbohydrates from breakfast. This time is suitable for training, but is not optimal.

At lunchtime, the body experiences some slowdown in vital processes, the body temperature is lowered, the functioning of the lungs is not at the peak of activity.

Note! In the afternoon and especially in the evening, the body has its maximum temperature, the muscles are flexible, and the lungs work optimally. This is the time when training will give the best result.

Therefore, to the question what time is better to run for weight loss, you can definitely answer - in the evening. But it is also important to know how much, when and how to run.

The effectiveness of the type of running (interval running, jogging)

Many people take up jogging and think that the more they run, the more weight they lose. This is true to a certain extent. The problem is that over time, the muscles get used to the load, and the number of calories burned decreases, running becomes easier, but less effective for losing weight.

In other words, at first the weight is reduced, but once the body gets used to the training regimen, there is almost no weight loss. Beyond that, jogging long distances takes time and patience.

Luckily, there is a type of running that burns more fat in much less time. Each workout will take 20 to 45 minutes. This run is called interval., since it consists of alternating periods with a load of different intensity.

There are various interval running programs, but the essence is the same. A period of jogging or walking at a comfortable pace should follow a period of brisk running., then the whole cycle is repeated several times.

At a comfortable speed, the body receives energy from the inhaled oxygen and hardly any calories are burned. As soon as the speed increases dramatically, the muscles begin to process this oxygen and expend additional energy using other body chemicals.

Increasing your speed burns extra calories. Even during the unloading period following the period of intense exercise, the increased calorie burning process continues.

Experts advise to combine intervals of different lengths with different types of running, to avoid muscle addiction and get the maximum amount of calories burned.

Running program in the morning (time of intensive, walking run, respite)

It's important to know! You should start training with walking (for several days). Then start interval running at a slow pace. Running speed and training intensity should be increased gradually.

In the morning, the load should be gentle to avoid injury and trouble.

If the walking stage is completed, you can start interval running.

The first stage of running, alternating walking and running:

The total training time is 29 minutes, of which 5 minutes are running.

At any time during the workout, you can take a break if your physical condition requires it, and then resume classes if possible.

By repeating this scheme three to four times a week, you can go to the next level of activity, at which walking takes 33 minutes, and running 10 minutes.

This program is designed for 12 stages of interval running. It starts with a 30 minute walk and ends with a 30 minute run.

Daily running program (time for intensive, walking, respite)

You can use the same program in the morning, afternoon and evening. What is the difference? During the daytime, the lungs and muscles work more efficiently, so running speed can be faster while maintaining the timing.

Running program in the evening (time of intensive, walking run, respite)

The best time to run for weight loss is in the evening., as you can maximize the speed load without any negative consequences.

Be careful! However, you need to listen to your body and reduce the intensity of your workout as soon as any warning symptoms appear.

How to breathe properly while running to lose weight

Oxygen is a powerful fat burning catalyst. People who spend a lot of time outdoors do not have to apply special efforts in order to lose weight. That's why, whenever possible, run outdoors. In this case, it is necessary to monitor the correct breathing.

How to breathe:

1. It is important to breathe deeply. When using the deep breathing technique, sufficient oxygen is supplied to the body, which contributes to the efficient burning of calories and prevents dizziness and nausea.
2. Breathing and steps must be aligned. If you can't do this, then the run is too fast. You need to slow down your running speed.
3. Learn to breathe through your nose. This is especially important when the air is cold and dry. When breathing through the mouth, dry air enters directly into the lungs and makes it difficult for them to work. The nose acts as a filter and also warms the air, which partially prevents the negative effects on the lungs.

Nutrition before and after running for weight loss

The rules of running for weight loss include a culture of eating.

Both refusal to eat and overeating are unacceptable.

According to experts, during starvation and heavy physical exertion, the body first consumes fat, and then begins to break down muscles, glycogen, without touching the fat.

This causes great harm and causes unwanted structural changes in the organs.

Be careful! Strict dietary restrictions, especially before and after training, can lead to undesirable and even dangerous consequences for health.

Overeating before running is also unacceptable, since in this case the blood will rush to the digestive organs, leaving the muscles without the necessary amount of blood for their normal functioning.

To ensure optimal conditions for the work of the body and muscles during training, it is necessary to choose one suitable pre-workout meal option from the following two:

1. Eat a full meal of a balanced meal two hours before training. In the morning, this option is not entirely acceptable. This can be another reason to postpone your workout until the evening if you still have doubts about the best time to run for weight loss.
2. Eat an hour or half an hour in advance (150 to 300 calories). Experts recommend a combination of protein and easily digestible carbohydrates with a low fat content. For example, a combination of fruit and low-fat cheese, or a hard-boiled egg with grapes, is a good choice.

This will help keep your blood sugar levels stable and provide your muscles with enough energy to work efficiently and burn optimal calories.

Eating after a run is also extremely important. Food should be rich in proteins and carbohydrates, contain about 20 grams of protein, which is the building material of muscles and is necessary to restore depleted glycogen.

That's why A protein shake is great as a light snack after a workout. Shakes containing soy, whey and casein proteins are recognized as the best.

It's important to know! Remember to drink plenty of water before your workout, during your run, and after. Drink half a liter of cool water two hours before training. Also, for the successful assimilation of inhaled oxygen, it is necessary to include foods rich in iron in the diet.

Run and lose weight for health!

Briefly. Running rules for weight loss:

1. It is necessary to run three to four days a week, if possible in the open air, breathing deeply;
2. Decide what time is convenient for you, but if possible, it is better to run for weight loss in the evening;
3. One of the interval running programs should be used;
4. You need to eat right before and after running (foods rich in proteins and carbohydrates).

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