Movement is life! And running is also a healthy and harmonious life! It is not in vain that active fitness, and especially running, is recommended for those who want to bring their weight and figure into perfect condition. However, besides the benefits, running harbors pitfalls, which are strongly recommended to consider when going for a run. So how to run to lose weight and not harm your health?
Choose a time to run
It turns out that the effect of running on the body changes depending on the time of day. Running in the morning, on an empty stomach, is useful for those who expect a busy and energy-intensive day. Running energizes, "wakes up" the body and warms up the muscles. In addition, the energy necessary for running, the hungry body receives from body fat, as a result, the fat is gradually burned. Morning is considered the optimal time of day for running also because the cardiovascular and respiratory systems are trained, which in the future will positively affect the results of runs.
Running in the evening also perfectly trains the vital systems of the body and helps to reduce body fat. However, increased excitability and energy will not have the best effect on the ability to fall asleep. And a dream - and it is proved - the best beautician and not least a fat burner!
Calculate your running time
How much to run to lose weight? Despite the fact that the fat burning process begins after 30-40 minutes of intense cardio workouts, it is better for beginners not to overdo it. 15-20 minutes at an average pace to start will be enough. It is important to monitor well-being and adapt to it. Running to lose weight, preferably every day, and it is better to devote 15 minutes a day to this lesson than once a week - an hour. Regularity and systematicity are important here. Over time, accustoming the body to stress, you should increase the duration of the run to 50 minutes or more.
Food
The issue of nutrition is not in last place for those who want to know how to run in order to lose weight. If the run time is morning, then in half an hour you can drink a glass of warm water with a spoon of honey or eat half a banana. It is only important to avoid the feeling of well-fed comfort. However, after a run, you should eat more thoroughly: oatmeal without sugar and water, fruits and yogurt or low-fat cottage cheese.
Before an evening run, it’s also important not to binge. Eating - 2-3 hours before jogging, after which you can eat low-fat cottage cheese and an apple.
Equipment
Practice shows that it’s not enough to know how to run. To lose weight, you must clearly understand what to do jogging. Firstly, comfortable sneakers are needed, ideally special ones for jogging. Do not think that this is an advertising move or a waste of money. Running shoes are equipped with shock absorbers that protect the joints from unnecessary stress, in addition, it allows the skin to breathe and reliably fixes the foot. You will also need tight tight shorts or sweatpants that will not become an obstacle while running; a T-shirt or top that fits tightly to the body, and a sweatshirt or jacket that keeps warm.
Running right
- Warming up. Each workout is preceded by a warm-up: lunges, squats, stretching. You can perform circular movements of the hands and rotation of the head to disperse blood through the body and wake up another sleepy body. It is imperative to develop joints. To do this, we make circular movements in the knees and feet.
- Run. After stretching and preparing, you can start running. The best option for running for weight loss is interval in your own rhythm: that is, alternating intervals with the highest possible speed, where the speed corresponds to jogging. This type of running is considered the most suitable for those who are wondering how to run in order to lose weight. Because it not only promotes the burning of fat, but also preserves the muscles, “drying” them, which gives the body a much-desired and sexual relief. When running, it is important to remember that the foot must be placed completely, avoiding the heel or toe. Steps and movements must be confident and rhythmic.
- Speed. Gradually increasing the speed from the beginning of the run, you should stop at an acceptable and comfortable. Then, at the entire distance of the run, you can set the rhythm: for example, a minute - maximum speed, 4 minutes - jogging. For beginners, it makes sense to add a minute of walking at a fast pace. Thus, it is necessary to alternate running over the entire planned distance. Based on your well-being, you can and should change the time and speed of running. The main thing is not to harm. An interesting fact and an indisputable plus of interval running: fat burning after such a run lasts at least 6 hours!
Be healthy!