If you want to start running to lose weight, you must adhere to certain rules.
The body expends a lot of energy while running. At the same time, metabolism is normalized, calories are burned, metabolism is accelerated, and the work of the digestive system is improved. In addition, the muscles of the body are strengthened, the circulatory system is saturated with oxygen, the level of cholesterol in the blood decreases, and the work of the cardiovascular system improves.
Running is one of the easiest and most affordable weight loss methods. At the same time, those wishing to lose weight complain that they regularly run, but at the same time do not lose weight. The thing is that running for weight loss has many nuances that must be taken into account 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
For the first 40 minutes of running, the body runs on carbohydrates (glycogen is a complex carbohydrate stored in liver and muscle cells). And only then the transition to the stage of fat burning occurs. 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. If you are a beginner, you will hardly be able to master 40 minutes at once. For beginners, we recommend alternating between slow running and brisk walking.
For a trained runner, the ideal method of losing weight would be a long cross-country race lasting at least an hour, with a monotonous speed, with a heart rate of no higher than 150 beats/min, which corresponds to running with low intensity.
2. Eat right
You can often hear the phrase: “For you, runners, even if you eat a whole cake, it will burn out in training.” Unfortunately, it is not.
To reduce fat mass, you need to use more energy than you consume. This means that any amount of physical activity works for the benefit of fat burning only when combined with proper nutrition.
3. Be sure to eat after exercise
Another misconception is that if you fast after exercise, you can burn more calories. If you want to use jogging to lose weight, 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 avoiding junk food: fast food, soda, chips, mayonnaise, flour, sugar, overcooked food, snacks on the go.
Include cereals, fresh vegetables, and fruits in your diet. Drink plenty of clean water.
4. Exercise regularly
A light jog once a week will be pleasant, but in terms of losing weight, it will be useless. To get rid of those extra pounds, run at least three times a week.
Winter, rain, wind – this is not a reason to cancel training. Now on the sports goods market, there is a huge amount of equipment that allows you to train in any weather.
5. Alternate between different types of workouts
Long-term cross-country running, high-intensity interval training for the trained runner, cross-country running, strength training from the basic training complex – there are many ways to diversify your workout. For example, 10 jogging strength exercises with video.
6. Have fun exercising
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, trauma, depression, and invincible laziness are possible.
To cope with this, your favorite music in headphones and a bright fashionable outfit usually help. Why aren’t you 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 everyone, this period is individual and depends on many factors: the number of extra pounds, the metabolic rate, the number of workouts per week, the absorption of nutrients in the body, metabolic disorders, the desire or unwillingness to adhere to the diet.
And here are some recommendations on how to run properly to lose weight and see the effect of training.
How to run to lose weight
The body burns glycogen for the first 40 minutes. 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 an hour at your own pace, not too fast or too slow. Jogging may work for you.
Don’t forget about recovery. Progress cannot be made without rest; muscles must regenerate. There should be at least one rest day per week. Don’t do more than two high-intensity workouts per week. Do at least 50% of your workouts for long crosses (at least 60 minutes).
Run over rough terrain for 50 to 90 minutes. This kind of running requires sufficient physical training. It combines a steady cross at a lower heart rate and interval stretches uphill with an increase in heart rate. Thus, a large number of calories are burned.
This technique will give a more tangible result, the weight loss can be 30-40% more than when running in the stadium. But not suitable for beginners.
Watch your breathing, do not close your mouth while running, as you do while walking. Try to breathe through your mouth and nose at the same time, so you can capture more oxygen for each breath, supplying them with muscles that will work longer without acidification.
Watch your pulse. Aerobic exercise will be effective only if the heart rate is within the target zone. Subtract your age from 220 to calculate. The pulse during training should be no more than 80-90% of this value.
The heart rate during a long run should never exceed 170 beats/min. If you see on your sports watch that your heart rate has already risen above 160, slow down.
Choose the right shoes. Overweight runners need to use shoes with extra cushioning. This is extremely important for the integrity of the joints. If you are obese, then don’t even try to run like professional athletes from 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 lazy to visit a general practitioner to find out if you have any contraindications. Overweight people tend to have contraindications more often than others.
It is forbidden to run for people with heart disease, hypertension, bronchial asthma, peptic ulcer disease. It is necessary to temporarily stop training after abdominal surgical interventions. It is not recommended to run a lot for people with second or more degrees of varicose veins.