Today, running is one of the most popular ways to fight excess weight. It really helps burn 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 is ineffective, but that a person does not know how to run properly to lose weight. Let's try to understand it.
The benefits of running for weight loss and more
Running to burn fat is a simple and effective way to get rid of excess weight. It is not for nothing that this sport has gained immense popularity all over the world. He has a numberbenefit, including the following:
- Running is accessible, requires no 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 powerful cardio workout. On average, one hour of running burns 500-700 kcal.
- Running gives a person comprehensive benefits and this is not only about the figure, but also about health. It helps fight stress, strengthens the nervous system, trains the heart and blood vessels, improving their functioning.
- Running normalizes the functioning 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 fluids from the body.
Although jogging will help everyone lose weight, you should be aware of itcontraindications, and they are as follows:
- serious disturbances in the functioning of the heart and blood vessels (heart defects, heart failure, blood pressure problems);
- phlebeurism;
- bronchial asthma;
- disorders of the endocrine system;
- serious vision problems;
- inflammatory processes in the body;
- infectious diseases;
- problems of the musculoskeletal system.
Overweight people should consult a specialist before starting running, as they may injure 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 correctly 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 figure it out.
Problems with excess weight are usually typical for people who lead a sedentary lifestyle. Moreover, now a good half of the population has personal vehicles. Thanks to cars, we stop not only running, but actually walking. As a result, the body accumulates fat, and muscles atrophy due to uselessness.
To avoid obesity and unpleasant consequences for your appearance and health, you should retire and go for a run. This is the simplest type of physical activity that is available to everyone. And let it be just a brisk walk 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 of time than in a relaxed state. 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 tips of the toes to the brain. Metabolic processes begin to move faster.
Running requires energy. To ensure its continuous flow, the body uses its internal reserves. First, the glycogen stored in the liver is consumed, then the fat deposits of our body are used. Therefore, running and excess weight are incompatible concepts. If you move actively and burn more calories than you consume from food, your excess weight will disappear. Running and losing weight go hand in hand.
- For running (7-9 kilometers per hour), fat burning begins after 20-30 minutes of continuous running.
- With interval training, the process of breaking down fat begins much 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 its type and duration. If we mean classic running at an easy pace, the training duration should be at least thirty minutes.
How to Run to Burn Fat: The Basics
We already know that the answer to the question of whether running helps you lose weight will be yes. However, there are a number of nuances that must be considered for running to really produce results. Let's take a closer look at them.
Running time
Please note that the duration of your run will depend on the intensity of your training. You should also consider the level of physical fitness and choose the load that will be optimal. It is recommended to start with not very long runs and gradually increase their duration, as well as the running distance.
Running is recommendedat least 40 minutes, because only after this time has passed, the body begins to consume not calories, but directly the hated fats. Many experts recommend interval running - it increases endurance and is great for weight loss.
Preparing and finishing your workout
The right fat burning run doesn't have to start and end like that. Some rules must be followed.Before exercising, 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 in advance, which will help tone the muscles and blood vessels, so it will be easier for the body to cope with the load;
- Before the main part of the lesson, do a short warm-up - it will help prevent injuries and muscle pain, as the body will be ready for stress.
Between workouts you should check your diet. Of course, 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 is also important to drink enough water, and you can do this during exercise as well.
After a run, the following recommendations will be useful:
- Stop gradually, not suddenly. Switch from running to walking and slow down gradually. This will help restore breathing and heart rate and force the body to burn even more calories.
- After running, take a warm shower, which will help you relax your muscles and nervous system.
- Avoid hypothermia. During running, the body heats up and a slight breeze or draft can negatively affect your health.
Choice of training intensity
An important point about how to run to burn fat is the intensity of running, which determines the speed of weight loss and the final results. 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 up. Smooth and leisurely jogging is safe for your health, but it is more suitable for keeping in shape and not for losing weight. And too intense training can lead to exhaustion of the body, and as a result, it can begin to lose not only fat, but also muscles, and the cardiovascular system can suffer from excessive stress.
That's whyloads should be increased gradually and continuously.If you are new to running, start with minimal ones and increase them over time. You can determine the intensity of your training by monitoring your heart rate. Typically, a good fat burning effect gives a pulse of more than 130 beats per minute. However, if this figure exceeds 150, then the load can be very intense. With the right intensity, the heart rate should return to its usual levels no more than half an hour after the end of the run.
Clothes and shoes
The right equipment also plays an important role in driving performance. Weight loss running shoes and suits should be as comfortable as possible and not restrict movement.
Clothing should be chosen from natural, breathable materials.Canuse a special suit for weight loss, ensuring concentration in some 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, lightweight and fit perfectly. It will help reduce stress on the joint and minimize the risk of injury.
Often, those who want to reduce the volume of the abdomen are recommended to userunning and weight loss belt or cling film. In principle, this is useful, but do not expect a miracle to happen and you will lose weight in three workouts. These items help speed up the process of removing excess fluid, which also has a beneficial effect on the weight loss process. There are also belts with a massage effect.
Regularity of training
How often and how long should you run to burn fat? Regularity is the most important key to success. The best option is running 3-5 times a week. To accelerate 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. Clearchanges for the better will be visible after 6-8 weeksregular training.
Knowing how to run correctly 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 surecheck your physical condition.Pain and dizziness are not acceptable. Breathing should be even.
- You can run both on a treadmill and in open areas.The first option is good because it is available 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 run not on asphalt, but on the ground - this has a beneficial effect on the level of endurance and will allow you to correctly distribute the load.
- Make sure your running technique is correct.
- ATTITUDESwhile runningit must be level.Breathe evenly. Changes of rhythm should be smooth.
If you want to burn fat in a specific area through running,You can adhere to the following technical recommendations:
- To lose weight in your legs, it is recommended to use a high hip lift technique, include running with an extra step in your training and alternate running with jumping (with or without a jump rope).
- To lose weight in the stomach, also use stress on the abdominal muscles and always check their tone.
If you follow all the rules and there are no contraindications, you can safely start running and soon you will notice clear changes for the better. Do not forget also the right food and other types of exercises - in combination you will get an effective program that will help you achieve an 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 underestimate running or view it one-sidedly. For example, 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 10km without stopping. For some, running is a way to relax the brain after a stressful intellectual or nervous day at work. The opposite also happens - an excellent morning workout to gain strength, energy and complete the planned work plan in record time.
A universal but insidious discipline
On the one hand, everything is like this. On the other hand, operating power is often overestimated or not taken into account at all.
Thus, running increases the effectiveness of strength training - it increases the weight of work and the 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 are also opposite cases.
For example, a person decided to lose weight - it doesn't matter if it's a boy or a girl - and let's run wild. After all, he had heard out of the corner of his ear that running allows you to lose excess weight. The fellow sweats seven times, red as a lobster, his heart beats out of his chest, his legs give way, there is not enough air, but he continues to move his weakened legs - he must 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 hasn't changed much either. This is the best case scenario. At worst, he started to look bad, his health was also not good, his knees hurt, he got thinner (he has less muscles, the fat has not gone anywhere) and lost a measly 2-3 kg fromone hundred weight. total body weight is not pleasant at all.
The fact is that you need to run correctly and build the training process wisely, not forgetting about food and a number of other factors. Let's talk about everything in more detail.
Suitable for everyone
The running training system, which I will discuss below, is universal. It is suitable both for a completely untrained, overweight person who has decided to adjust his body, and for an advanced athlete who has been training with weights for years, but ignores running for various reasons.
For example, your knees hurt, you are short of breath, your muscles "burn" (don't burn). I can certainly classify myself as the latter, and I have previously approached the issue of running more than once, but only now have I found really effective methods of using it.
About ten years ago I did an experiment - I wanted to run 10 km at a time. I got results, but it was difficult and took more than three months. The hope of eating delicious sweets while losing fat during the long run did not materialize. 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 absolutely hate it), but these are flowers compared to the results of a reasonable approach to training.
Where to start
There is no need for preparation or long preparations. We ate normally, an hour and a half later we put on old sneakers, walked to the nearest stadium with rubber tracks, set the timer on the watch or smartphone onan hourand ran at an easy pace. Only a few points are important:
- Do not run on asphalt.A rubber-surfaced stadium is fine, a gym treadmill is fine, grassy dirt is fine. Asphalt is not okay, but an excessive load on the joints and ligaments. High-quality sneakers, individually selected (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 surfaces described above in any, even the most anonymous Chinese sneakers (be prepared for calluses from such shoes).
- Work within your aerobic threshold.I described 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 work within the heart rate range of 120–150 beats/min. The main thing is not to suffocate - there should be enough oxygen. Without a heart rate monitor, use your breathing as a guide. Once you start to choke, it becomes difficult - go for a brisk walk until your breathing returns, then jog again. And you work like that for an hour. Even if you walk most of the time.
- After 60 minutes, note how far you have traveled during this time. Next time, try to run and walk more.Let it be 100 meters, 200, but more. If you do everything correctly, you will not have to strain yourself. The body itself fits any reasonable load with a margin. In this case we focus on breathing and heart rate, do not overload the body and it will respond by adjusting with compensation. I rested for a day, returned to the stadium, ran / walked for an hour - I looked at my smartphone (if it can count steps), the activity tracker or counted the laps, and you see, you have covered more distance, but at the samehow long has it been since you were sore or out of breath while running. I speak from my 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 getting out of breath or exhausted. General well-being will improve, endurance will increase and weight will decrease, provided that the citizen does not start eating more, compensating for the increase in energy consumption.
Butthe devil is in the details. Yes - this is a working system that I have personally tested. You can get it and use it right away without going into details.
If you want to get the most effective result, be it burning fat, improving your strength results in the gym, or all together, then read the rest of this series of articles, in which I will talk about how to run without knee pain, Why you should run strictly for 60 minutes, plus how to burn fat and maintain muscle.
This is true - I checked it myself. People often underestimate running or view it one-sidedly. For example, 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 10km without stopping. For some, running is a way to relax the brain after being mentally or nervously stressed.
Running for weight loss: how to burn more calories?
Running is one of the most effective and fastest ways to train for weight loss. Increased heart rate during running contributes to the consumption of large amounts of oxygen, increasing energy expenditure, which leads to fat burning. For quick and desired results, it is important to get the right load when 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 impact of running on weight loss is the high consumption of oxygen - the main fat burner. It is not for nothing that running is called aerobic exercise, as it is performed with available oxygen.
An important condition for exercise aimed at weight loss is a well-ventilated room, or fresh street air, and proper breathing while running.
It is important!Proper breathing during running should be accompanied by a quick and sharp inhalation, and the exhalation should be, on the contrary, gradual and calm. You should breathe in through your nose and out through your mouth.
Another important factor for weight loss is heart rate zone.Heart rate plays a crucial role in weight loss.
- Lower heart rate threshold, in which fat burning is maintained, is 120 beats per minute.
- The upper threshold, which maintains the burning of fat, not muscle, and the heart muscle does not receive excessive stress, is 160 beats per minute.
These are the averages. But for everyone, you can calculate an individual heart rate zone, depending on age.
We subtract your age from your maximum heart rate of 220 beats per minute. Let's take age 30 as an example.
- 220 - 30 = 190 beats per minute - we get our maximum heart rate.
- We multiply our maximum by 0. 6 to calculate 60% of our maximum.
190 * 0. 6 = 114 beats per minute - the lower limit of the pulse. 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 when you run?
In an hour of running, on average, you can lose up to 700-800 kcal. Indicators depend on the degree of load, age, weight and physical ability.
How much should you run to lose weight?
The duration of training also plays an important role.You don't have to run for 60 minutes to reach your goals.Exercising for more than an hour will not only overload the body as a whole, which, on the contrary, will slow down weight loss, but will also begin to burn muscle fibers.
But alsoLess than 20 minutes makes no sense to train at all.
To run effectively, it is important to rest less without lowering your heart rate, but it is not necessary to run at the same pace. Interval running is also suitable for burning fat, in which you spend more time running and less time walking.
You can run both outside and on a treadmill at the gym. Special simulators are adapted to set the angle of inclination - to simulate climbing uphill. This method is perfect for interval training; instead of resting while walking, climb uphill. By increasing the load, you can burn more calories, and also put more stress on your back and muscles.
When is the best time to run for weight loss?
For each person, depending on the pace of life, the best time for exercise will be different.
Research has shown that for most people, effective training takes place in the afternoon, especially in the evening.
One of the popular ways to lose weight is jogging on an empty stomach in the morning. After sleep, glycogen stores are depleted, so the body uses its own fat for energy. Such training should not be long, 30 minutes is enough, otherwise, in addition to fat, there is a risk of losing muscle mass.
There can be two such half-hour workouts a day - in the morning and in the evening.
3-4 workouts a week are enough.Rest from aerobic exercise is no less important than from strength training. The body needs time to recover; without this, the further process of fat burning will be impossible.
It doesn't matter what time of day you exercise, if your body is rested after the night and full of energy, then a run in the morning will bring no less benefits than a run in the evening. It is important to feel your body here.
Running program for weight loss in charts
The training scheme is designed for several levels of difficulty, both for running in nature and on a treadmill. It may take 2 to 4 weeks of training to adapt to the program. If running becomes easier, move to an advanced level.
Outdoor running for beginners
interval time
| Run | 2 minutes |
| Fast walking | 2 minutes |
The first workouts are designed for 30-40 minutes. Each week you should increase the duration of the session and the duration of the run.
Outdoor running for the fit
interval time
| Run | 5 minutes |
| Walking | 2 minutes |
Training should be40 to 60 minutes maximum.
Fitness training on a treadmill for beginners
interval time
| Run | 2 minutes |
| Walk on a slope | 2 minutes |
Treadmill to advance
interval time
| Run | 5-10 minutes |
| Walk on a slope | 2-3 minutes |
Don't start running right away with cold muscles. After training, it is advisable to stretch the muscles.
If necessary, the load can be increased by increasing the speed and reducing the rest time. Thus, you can go from interval training to continuous running for an hour.
CONCLUSION
Indeed, running is a quick and easy way to lose weight. An important condition for training is proper breathing, heart rate, and the load-rest ratio. Remember, to lose weight it is important not only to run, but the expenditure of calories must exceed the intake of calories. Therefore, it is necessary to monitor your diet, do not overeat and limit the intake of simple carbohydrates.