Today, running is one of the most popular ways to fight excess weight. It is very helpful in burning excess fat, tightens the skin and at the same time promotes health. But in reality, not everyone gets the results they want. And the point here is not that running does not work, but that a person does not know how to run properly to lose weight. Let's try to think.
Benefits of running for weight loss and more
Running to burn fat is a simple and effective way to lose excess weight. It is not without reason that this sport has gained great popularity around the world. He has a numberinterest, including the following:
- Running is accessible, it does not require financial investment or special equipment, so anyone can do it.
- This is a safe sport, and if you follow the basic rules, it will only bring benefits.
- Regular exercise really helps you lose weight, as it provides a strong cardio workout. On average, one hour of running burns 500-700 kcal.
- Running gives a person comprehensive benefits, and this is not only about figures, but also about health. It helps fight stress, strengthens the nervous system, trains the heart and blood vessels, improves its function.
- Jogging normalizes the function of the digestive system and accelerates metabolism.
- Running perfectly strengthens the muscles and keeps them toned.
- This type of activity stimulates the removal of harmful waste, toxins, and excess fluid from the body.
While running will help everyone lose weight, you need to take it into accountcontraindications, and they are as follows:
- serious disorders in the function of the heart and blood vessels (heart defects, heart failure, blood pressure problems);
- phlebeurysm;
- bronchial asthma;
- endocrine system disorders;
- serious vision problems;
- inflammatory processes in the body;
- contagious disease;
- musculoskeletal system problems.
People who are very overweight should consult a specialist before starting jogging, because they can harm themselves. In their case, brisk walking or jogging may be more appropriate.
To lose weight through running, it is recommended to study different options and choose the best one. It is also very important to know how to run properly to burn fat, to study all the rules and recommendations.
Why running is good for weight loss
So, does running help you lose weight? Let's think about it.
The problem of being overweight is usually typical for people who lead a sedentary lifestyle. Moreover, now half of the population has a personal vehicle. Thanks to the car, we not only stopped running, but actually walked. As a result, the body accumulates fat, and muscles atrophy because they are useless.
To avoid obesity and unpleasant consequences for your appearance and health, you need to pull yourself together and run. This is the easiest type of physical activity available to everyone. And let it just go fast at first. Once your body adjusts, start running.
Let's take a closer look at how running burns fat?
Running gets your heart pumping faster, which is why it's classified as cardio. With an accelerated heart rate, more blood passes through the heart per unit time than at rest. The lungs also begin to work harder, and your blood is actively enriched with oxygen. Oxygen saturation occurs in all cells of the body, from the tip of the toes to the brain. Metabolic processes start to run faster.
Running requires energy. To ensure continuous influx, the body uses its internal reserves. First, glycogen stored in the liver is consumed, then our body's fat deposits are used. Therefore, running and being overweight are incompatible concepts. If you move actively and burn more calories than you take in from food, your excess weight will disappear. Running and losing weight go hand in hand.
- For jogging (7-9 kilometers per hour), fat burning starts after 20-30 minutes of continuous running.
- With interval training, the process of fat breakdown begins earlier; you don't need to run for an hour to start fat catabolism. But interval running is quite a heavy load and this type of cardio is not suitable for everyone.
When talking about whether running helps you lose weight, it's important to clarify the type and duration. If we mean classic jogging at an easy pace, the exercise duration should be at least thirty minutes.
How to Run to Burn Fat: The Basic Rules
We already know that the answer to the question of whether running helps you lose weight will be positive. However, there are some nuances that need to be taken into account for jogging to really produce results. Let's take a closer look at them.
Run duration
Please note that the duration of your run will depend on the intensity of your exercise. You also need to take into account the level of physical fitness and choose the load that will be optimal. It is recommended to start with a run that is not too long and gradually increase its duration, as well as the distance of the run.
Running is recommendedat least 40 minutes, because only after this time has passed, the body begins to consume not calories, but directly the hated fat. Many experts recommend interval running - it improves endurance and is great for weight loss.
Prepare and finish your workout
A proper run to burn fat shouldn't just start and end. Certain rules must be followed.Before training, consider the following:
- It is recommended to eat at least two hours before training to burn fat;
- It is useful to take a contrast shower beforehand, which will help tighten the muscles and blood vessels, so it is easier for the body to bear the load;
- Before the main part of the lesson, do a short warm-up - it will help prevent injuries and muscle pain, because the body will be ready for stress.
Between exercises you need to control your diet. Naturally, it is not recommended to eat sweets, fatty foods and other foods that are enemies of your figure. Limit salt intake, as it tends to retain fluid in the body, and this increases body volume. It's also important to drink enough water, and you can do this during your workout as well.
After the run, the following suggestions will come in handy:
- Stop gradually, not suddenly. Transition from running to walking and slowly slow down. This will help restore breathing and heartbeat, and force the body to burn more calories.
- After running, take a warm shower, which will help calm your muscles and nervous system.
- Avoid hypothermia. While running, the body heats up, and the wind or breeze can negatively affect your health.
Choose the intensity of the exercise
An important point in how to run to burn fat is the intensity of running, which determines the speed of weight loss and the final result. It is important to remember that it is important not only to lose weight, but also not to harm your health.
The more intense the exercise, the faster the energy is used. Calm and relaxed running is safe for your health, but it is more suitable for keeping fit than for losing weight. And too intense training can cause body fatigue, and as a result, it can begin to lose not only fat, but also muscle, and the cardiovascular system can experience excessive stress.
because of thatthe load must be increased gradually and consistently.If you are new to running, start with the minimum and increase it over time. You can determine your own exercise intensity by monitoring your heart rate. Typically, a good fat burning effect provides a heart rate of more than 130 beats per minute. However, if this number exceeds 150, then the load may be too strong. At the right intensity, the heart rate should return to normal no more than half an hour after the end of the run.
Clothes and shoes
The right equipment also plays an important role in running performance. Running shoes and suits for weight loss should be as comfortable as possible and not restrict movement.
Clothing should be chosen from natural and breathable materials.canuse a special suit to lose weight, focusing on several problem areas. For example, you can buy shorts and shorts that speed up the process of losing weight.
You should choose shoes that are comfortable, light and fit perfectly. It will help reduce stress on the joints and minimize the risk of injury.
Often, those who want to reduce the volume of the stomach are recommended for usebelt for running and losing weight or cling film. In principle, this is useful, but do not expect miracles to happen and you will lose weight in three exercises. This item helps speed up the process of removing excess fluid, which also has a beneficial effect on the weight loss process. There is also a belt with a massage effect.
Regularity of training
How often and how long should you run to burn fat? Determination is the most important key to success. The best option is to walk 3-5 times a week. To speed up the achievement of results, you can alternate running with other types of activity, for example, strength training or swimming. It is recommended that men combine running for weight loss with weight training.
Don't expect quick results. explicitChanges for the better will be noticeable after 6-8 weeksregular exercise.
Knowing how to run properly to lose weight, you can improve your appearance without harming your health. In addition, it is recommended to adhere to the following recommendations:
- While running, make sure youcontrol your physical condition.Pain and dizziness are unacceptable. Breathing should remain even.
- You can run on a treadmill and in an open area.The first option is good because it can be found in any weather. The second allows you to enjoy the beauty of nature and breathe fresh air, but due to weather conditions it will not always be available. It is recommended to walk not on asphalt, but on the ground - this has a good effect on the level of endurance and will allow you to properly distribute the load.
- Make sure your running technique is correct.
- Body posturewhile runningshould be smooth.Breathe evenly. Change of pace should be smooth.
If you want to burn fat in a specific area through running,You can comply with the following technical recommendations:
- To lose weight on your legs, it is recommended to use the technique with high hip lifts, include running with additional steps in your training, and alternate running with jumping (with or without skipping rope).
- To lose weight in your stomach, use pressure on your abdominal muscles and always control their tone.
If you follow all the rules and there are no contraindications, you can start walking safely, and you will soon see obvious changes for the better. Also remember about proper nutrition and other types of exercise - in combination you will get an effective program that will help you achieve the ideal figure. As a bonus, running will help you improve your health and forget about stress and depression.
How to Build Strength, Endurance, and Burn Fat with Running
People often look down on running or look at it in a biased way. Like, if you want to lose weight, go for a run. If you want to train your heart, run too. Some people see it as an opportunity to set a personal record and prove to themselves that you can run 10 km without stopping. For some people, running is a way to relax the brain after an intellectually stressful or nervous day at work. It also happens the other way around - a great exercise in the morning to gain strength, energy and complete the planned work plan in a short time.
Discipline is universal but dangerous
On the one hand, everything is like that. On the other hand, running power is in many cases overestimated or not taken into account at all.
Therefore, running increases the effectiveness of strength training - it increases the workload and intensity of training. It is an important aid in getting rid of excess fat. This is if everything is done correctly, which we will discuss below. There is also the opposite case.
For example, someone decides to lose weight - it doesn't matter if it's a boy or a girl - and let's run furiously. After all, he had heard out of the corner of his ear that running allows you to lose excess weight. Comrade sweats seven times, red as a lobster, his heart jumps out of his chest, his legs give in, there is not enough air, but he continues to move his legs that have become weak - he has to run these 3-4 km.
I ran for a month three times a week, suffered a lot, got on the scale, but there was no result. The reflection in the mirror doesn't change much either. This is the best case scenario. Worst of all, he began to look bad, his health was also not very good, his knees hurt, he became emaciated (muscles decreased, fat did not go anywhere), and 2-3 kg of weight sadly disappeared from a hundred weight. total body weight is not pleasant at all.
The fact is that you need to walk properly and build the training process wisely, while not forgetting about nutrition and some other factors. Let's talk about everything in more detail.
Suitable for everyone
The walking training system, which I will discuss below, is universal. It is suitable for both an untrained overweight person who has decided to put his body in order, and an advanced athlete who has been training hard for years, but neglects running for various reasons.
For example, your knees hurt, you have shortness of breath, your muscles "burn" (don't burn). I can safely classify myself as the latter, and I have previously approached the running issue more than once, but only now have I found a truly effective method of using it.
About ten years ago I conducted an experiment - I wanted to run 10 km at a time. I achieved results, but it was difficult and took more than three months. The hope of eating a good meal while losing fat through a long run was not achieved. And I ran 10 km with difficulty, which is called "I can't. "Then I more or less got used to running (I used to hate it at all), but this is a flower compared to the result of a reasonable approach to training.
Where to start
There is no need for any preparation or long preparation. We eat as usual, an hour and a half later we put on old shoes, walk to the nearest stadium with a rubber running track, set the timer on the watch or smartphone toone hourand run at an easy pace. Just a few important points:
- Do not run on asphalt.Stadium with rubber surface is ok, treadmill in gym is ok, dirt with grass is ok. Asphalt is not ok, but excessive load on joints and ligaments. High-quality shoes, selected individually (how to do this is written here), will partially solve the problem of hard surfaces, but this is not a panacea and not everyone has such an opportunity. But you can run on the surface described above in any, even the most anonymous Chinese shoes (be prepared for calluses from such shoes).
- Work within your aerobic threshold.I explain the theory in detail inthis article(section "Aerobic training"), I will not repeat myself, but I will summarize briefly. If you have a heart rate monitor (any type - optical, chest mounted) - then use it in the heart rate range of 120–150 beats/min. The main thing is not to suffocate - there must be enough oxygen. Without a heart rate monitor, use your breathing as a guide. Once you start choking, it becomes difficult - go for a brisk walk until your breathing is restored, then slowly run again. And you work like this for an hour. Even if you walk most of the time.
- After 60 minutes, note the distance you have covered during this time. Next time try to run and walk more.Let it be 100 meters, 200, but more. If you do everything right, you don't need to stress yourself out. The body itself adapts to any reasonable load with reserves. In this case, we focus on breathing and heart rate, do not overload the body, and it will respond by adapting to compensation. I rest for a day, go back to the stadium, run/walk for an hour - look at my smartphone (if it can count steps), activity tracker or laps counted, and you see, you cover more distance, but at the same time yourno suffering or shortness of breath while running. I speak from my own experience.
Working according to this system, in 2-3 months an untrained person will learn to run for an hour without rest and at a good pace, without shortness of breath or fatigue. General well-being will improve, endurance will increase, and body weight will decrease, provided that citizens do not start eating more, offsetting the increase in energy consumption.
Butthe devil is in the details. Yes - this is a working system that I tested on myself. You can take it and use it now without going into details.
If you want to get the most effective results, whether it's burning fat, increasing strength results in the gym, or all of them, then read the next part of this series of articles, where I'll talk about how to run without knee pain, why you should run tight60 minutes, plus how to burn fat and maintain muscle.
This is true - I checked it myself. People often look down on running or look at it in a biased way. Like, if you want to lose weight, go for a run. If you want to train your heart, run too. Some people see it as an opportunity to set a personal record and prove to themselves that you can run 10 km without stopping. For some people, running is a way to relax the brain after mental or nervous stress.
Running for weight loss: how to burn more calories?
Running is one of the most effective and fastest ways to train for weight loss. The increased heart rate when running contributes to the consumption of a large amount of oxygen, increasing energy expenditure, which leads to fat burning. For quick and desirable results, it is important to get the right load while running, train at the right time and in the right mode.
How to run properly to lose weight
One of the important factors in the influence of running on weight loss is the high consumption of oxygen - the main fat burner. It is not without reason that running is called aerobic exercise, because it is done with available oxygen.
An important condition for exercise aimed at losing weight is a room with good ventilation, or fresh street air, and proper breathing while running.
It is important!Proper breathing while running should be accompanied by quick and sharp inhalation, and exhalation should, on the contrary, be gradual and smooth. You need to inhale through your nose and exhale through your mouth.
Another important factor in losing weight is your heart rate zone.Heart rate plays an important role in weight loss.
- Lower heart rate threshold, where fat burning is maintained, is 120 beats per minute.
- Upper threshold, which preserves the burning of fat, not muscle, and the heart muscle does not receive excessive pressure, is 160 beats per minute.
This is an average. But for everyone, you can calculate individual heart rate zones, depending on age.
We subtract your age from a maximum heart rate of 220 beats per minute. Let's take age 30 as an example.
- 220 - 30 = 190 beats per minute - we get the maximum heart rate.
- We multiply our maximum by 0. 6 to calculate 60% of our own maximum.
190 * 0. 6 = 114 beats per minute - lower pulse limit. We calculate the upper limit of the heart rate, 80% of the maximum.
190*0. 8=152 beats per minute.
Therefore, for the age of thirty, the permissible heart rate zone is 114 – 152 beats per minute.
How many calories do you burn while running?
In one hour of running, on average, you can lose up to 700-800 kcal. Indicators depend on the load level, age, weight and physical fitness.
How much do you need to run to lose weight?
The duration of exercise also plays an important role.To achieve your goal, you should not exceed 60 minutes of running.Training for more than an hour will not only overload the body as a whole, which, on the contrary, will slow down weight loss, but also start burning muscle fibers.
But alsoLess than 20 minutes makes no sense to practice at all.
To run effectively, it is important to take some breaks without lowering your heart rate, but it is not necessary to run at the same pace. Interval jogging is also great for burning fat, where you spend more time running and less time walking.
You can run outside and on the treadmill at the gym. A special simulator is adapted to set the angle of inclination - to simulate climbing a hill. This method is suitable for interval training; instead of resting while walking, climbing hills. By increasing the load, you can burn more calories, and also put more stress on your back and hamstrings.
When is the best time to run to lose weight?
For each person, depending on the rhythm of life, the best time for training will be different.
Research has shown that for most people, effective training occurs in the afternoon, especially in the evening.
One of the popular ways to lose weight is to run on an empty stomach in the morning. After sleep, glycogen stores are depleted, so the body uses its own fat for energy. Such exercises should not be long, 30 minutes is enough, otherwise, in addition to fat, there is a risk of losing muscle mass.
There are two half-hour exercises a day - in the morning and in the evening.
3-4 exercises a week is enough.Rest from aerobic exercise is no less important than strength training. The body needs time to recover; without this, further fat burning process is impossible.
No matter what time of day you exercise, if your body is rested after the night and full of energy, then a morning run will bring no less benefits than an evening run. It is important to feel your own body here.
Carry out a program for weight loss on schedule
The training scheme is designed for several levels of difficulty, both for running outside and on the treadmill. It may take 2 to 4 weeks of training to adjust to the program. If running becomes easier, continue to the advanced level.
Outdoor running for beginners
interval time
| Run away | 2 minutes |
| Fast way | 2 minutes |
The first training is designed for 30-40 minutes. Each week you need to add session duration and run duration.
Outdoor running for the fit
interval time
| Run away | 5 minutes |
| walk | 2 minutes |
Training should40 to 60 minutes maximum.
Training in the gym on a treadmill for beginners
interval time
| Run away | 2 minutes |
| Walk around the corner | 2 minutes |
Treadmill running to progress
interval time
| Run away | 5-10 minutes |
| Walk around the corner | 2-3 minutes |
Do not start running immediately on cold muscles. After exercise, it is advisable to stretch the muscles.
If necessary, the load can be increased by increasing the speed and reducing the rest time. So you can switch from interval training to continuous jogging for an hour.
Conclusion
Indeed, running is a quick and easy way to lose weight. Important conditions for training are proper breathing, pulse, load-rest ratio. Remember, to lose weight it is important not only to run, your calorie expenditure must exceed your calorie intake. Accordingly, it is necessary to monitor your diet, do not overeat, and limit the intake of simple carbohydrates.