Many people dream of running in the morning . Some hope that if they get used to performing such a feat every morning, all the problems with excess weight will disappear . Of course, patrolling the neighborhood by jogging in the morning is the best way to get rid of fat, but only if certain conditions are met. How to run to lose weight?
Feline movements
Do not look for special techniques that will make jogging especially effective for fat burning. Best of all is the style that is comfortable for you. The only caveat is to keep your heel as low as possible. This is especially true for landing - most injuries during running occur precisely at the moment of unsuccessful contact with the ground. How to run to lose weight? You need to run easily, as if on tiptoe, the steps will turn out light and weightless. By the way, the energy consumption during such a cat-like movement will be greater than when you heavily sink to the heel.
Fasting cardio
When is it better to run? Ideally, on an empty stomach, but no more than 12 hours after eating, do not test yourself for strength. If you can withstand from 18 or 19.00 to 6.00-7.00 in the morning before training, then the results will be maximum. But even an 8-hour break between the last meal and cardio will be quite effective.
Sweet at night? Forbid yourself!
This meal itself should not contain carbohydrates. The goal of the “hungry” period before training is to maximize the use of the body’s reserves of these substances. Then you will start to spend fat molecules pretty quickly. The process will begin not from the 40th minute, but from 1-20th, if the body’s carbohydrate reserves are seriously depleted.
No feats
How to lose weight by running? Exercise carefully, because if you get injured, then a great opportunity to lose weight will not be available to you for several weeks or months, in severe cases even for years. Most often, beginners' injuries occur due to the fact that an inexperienced runner "goes over" the mileage. If you, without ever training, immediately swipe at 5 km, problems may await you.
Return after a break
And the thing is not that "stand it - don't stand it." Only tomorrow the knee or ankle can get sick. If you return to jogging after a break, be sure to go through the introductory period - alternating periods with a run and steps of several minutes. Weeks 2-3 should pass before you go on to your normal workouts.
Oxygen is critical!
How to run to lose weight? Slow enough. That is, breathing should be enough. If at the same time you are overtaken by an old woman walking to the market on foot, humble yourself. Over time, the speed increases, even if you do not work on it. Of course, do not set records, but growth over yourself will be obvious. If you are suffocating, then the muscle fibers that are needed for fat burning do not work. Interval training to increase lipid consumption is suitable only for advanced. An attempt to quickly lose weight in this way, if the runner is not well prepared, will result in an injury. It’s better not to risk losing weight.
How to run to lose weight? The principles are quite simple: give a fasting load, consume a minimum of carbohydrates on the eve of your workout, move at a moderate speed and not be tempted to advertise interval training without at least 3 months of light running experience.