Doctors unanimously argue that the most healthy and reliable way to lose weight is a combination of a reasonable balanced diet with adequate physical activity. According to physiotherapy exercises, running is the most effective sport in terms of calorie expenditure. Of course, any physical activity to one degree or another leads to weight loss. But still, running is beyond competition.
Why is running so effective?
The reason is that, doing it, we use almost all types of muscles, strengthen the cardiovascular system, promote better ventilation of the lungs and the fastest oxygen saturation of the blood. Metabolic processes during jogging are much faster, fat burning occurs at an accelerated pace.
So, you and I have to figure out how to lose weight faster and more efficiently. Proper running for this purpose requires compliance with a specific technique based on a number of fairly strict rules. As you know, each of us is individual. That is why you should plan your workouts so that they are right for you. Indeed, in addition to healing and losing weight, our goal is to enjoy and “muscle” joy.
Competent running technique - how to run?
Consider the basic rules according to which classes should be organized. First of all, remember: before a run, a warm-up is required. It should be compiled from a small set of exercises, including bends, turns and squats. The goal of such gymnastics is to stretch your muscles and prepare for more intense loads.
One of the key points here, which cannot be ignored, is the physical condition of the body of a novice athlete. It depends on him how to run properly. Running technique for someone who had practically no knowledge of training before should be especially gentle.
Overweight should begin with a quick walk or light jogging. Otherwise, the load on the knee joints may be excessively high. This is a sore spot for most fat men who are constantly forced to "carry" extra pounds on themselves.
What can it be
Running can be monotonous or interval - the names speak for themselves. Monotonous running is quite monotonous, doing it, you can not burn too much fat. Interval jogging has a more pronounced effect in terms of weight loss.
During classes, pulse control is mandatory, otherwise there is a risk of causing great harm to health. Its values should be kept within predetermined boundaries. The lower of them is set at the level determined by the formula: (220 - age) x 0.6. To calculate the upper bound, multiply the same difference by 0.8.
Useful Tips
Not only the running technique is important. How to run, so as not to harm your health? Going for a run should be when the body is in a phase of natural activity. This happens early in the morning, around noon or in the evening, but not too late. Stock up on water in a bottle that you can drink in small sips or just moisten your mouth. Dehydration should not be allowed.
But overloading the stomach with food before jogging is strictly not recommended. If you had breakfast or dinner, postpone your run for two to three hours.
How to equip for jogging? The main thing here is to choose high-quality shoes. Sneakers or running shoes should be comfortable, excluding the possibility of muscle sprains and injuries.
Running in the morning for beginners (for weight loss). Technique and its main varieties
Now let’s take a closer look at the interval running technique . Already from the name you can easily conclude about its main features. At first you run at maximum speed, then the pace of movement decreases. You go jogging or just a quick step. When breathing is restored, re-jerk using your physical abilities to the maximum.
There are three types of training in interval technique. Interval sprint refers to running technique with alternating fast and slow intervals. In addition to intensive fat burning, this style contributes to the development of endurance and increases the level of physical fitness. It’s easy to figure out how to run right. The running technique, the photo of which is given below, corresponds to the named one - the runner alternates the distance segments at a different pace.
Pace running is called one in which it is supposed to run as long as possible over fairly long distances. Very often, at a pace run on a new lap, speed increases. Muscles quickly strengthen, fat melts literally before our eyes, endurance increases - you learn how to run properly. The technique of running for 1 km or more is quite difficult.
A repeat run is called one in which a runner at an average or long distance runs until the moment of complete fatigue. Having begun to experience shortness of breath and oxygen starvation, the athlete slows down and for some time moves in a gentle mode. After breathing is restored, the speed again increases to the maximum possible.
What exactly to prefer? How to run? The running technique, in order to lose weight, is chosen by everyone independently through trial and error.
We and our body
The number of repeated runs for any of these types is purely individual. To determine it, you should focus only on your own health. At each training session, it will be useful to slightly increase either the length of the distance or the running speed (or both). Little by little, the running technique will improve - you will understand how to run correctly.
What happens in the body during interval running? Our body perceives a state of rapid movement as a signal for intense glycogen breakdown. The high level of energy consumption with such an intense training makes the body instantly burn the existing carbohydrate reserve. After which fats begin to break down actively.
When we run, pressure and body temperature rises, breathing and pulse become more frequent. That is, this is a clear evidence that the metabolism is accelerated and there is a rather active destruction of adipose tissue. Due to the inertia of the human body, an increased level of metabolism is maintained during the transition from intense running at maximum speed to a calmer one at a slow interval.
How to organize classes better
A few practical tips on how to run properly. The technique of running in the morning for fifteen to twenty minutes daily in the interval mode is more effective in burning excess calories than a two-hour run at a slow pace. The result will be even higher if you train three times a day for 15 minutes.
This is explained by the same inertia effect. After each of these runs, the body continues to work at an accelerated pace for a couple of hours and burn fat reserves. Thus, three small runs give about 7 hours of his active work.
As already mentioned, the process of losing weight requires an integrated approach. Exercise in order to burn excess fat and strengthen muscles should be properly combined with a balanced diet. It is very important to consume fats, proteins and carbohydrates in a certain percentage. It will optimally eat small meals several times a day.
Be patient
A few words not only about how to run properly. Running technique for weight loss, even the most "advanced", will be ineffective without proper rest, the most important component of which is a long night's sleep. If you fulfill all of the above conditions, an approach to the process of losing weight will be physiologically justified, competent and guarantee a reliable result.
We should not forget that instantly lose a large number of kilograms - this is not only difficult to reach, but also quite risky. It will be correct to lose weight monthly by 2 or 3 kg, while strengthening muscles and acquiring a good athletic figure. However, you will not get flaccid folds on the skin as a result of sagging.
Running on the spot
But what about those who, because of obesity or simply because of their character, are embarrassed to appear in the stadium or park paths in a tracksuit? Well, for them there is a way out. This is the same "generally reconciling" (as with Vysotsky) running on the spot. They should not neglect not only beginners, but also quite advanced overweight wrestlers. This is the perfect morning run for beginners, the on-site running technique is simple and accessible to everyone.
For notorious fat men, he is a wonderful way to load. Indeed, in order to run on the spot, you do not need to wake up a little light or look for a place suitable for training. You do not depend on weather conditions or slanting glances of casual companions. It is enough to open a window or even a window leaf and proceed to classes.
How to run? The running technique in place often requires a special simulator - a treadmill. But if you don’t have it, then it’s okay. Of course, it is more convenient with the simulator, but it is quite possible to run and just on the floor.
Running in place, you should control your own posture. The back should be straight, stomach tucked up, arms bent and slightly tucked up to the body. The legs do not rise too high, the knees are located directly above the feet. Breathing should be uniform.
It is possible and even necessary to run on the spot in the same interval mode. It is especially convenient to do this on the simulator. In this case, you can set the speed.
Remove the stomach
Every losing weight knows perfectly well that hated kilograms do not want to be neatly distributed throughout the body and, as a rule, are collected by ugly folds on the stomach and sides. Both men and women are most often bothered by a bulging belly that is too large. Is it possible to achieve that it becomes flat and taut thanks to running, in which, as you know, intensive work is done by the gluteal and leg muscles?
Running alone will not make your stomach perfectly flat. The objective of this type of physical activity is to reduce the fat layer of the body as a whole. Due to intensive metabolism, fat will melt proportionally everywhere, including in the abdomen. To achieve the desired effect, running exercises should be supplemented with abs exercises and proper nutrition.
When to wait for the results
How much time will it take to achieve a more or less noticeable effect? We clarify again - classes are supposed to be regular! Producing them from time to time, you will not achieve anything. If you allow laziness, a bad mood or constant employment to negate the initial heroic efforts, there will be no effect at all.
Training should be carried out at least a couple of times a week. This is the minimum amount for those who want to see the result with their own eyes. But it’s best if you start running every day, of course it can be difficult to organize.
Everything is in our hands!
You have chosen the optimal running technique. How to run in order to intelligently distribute efforts and not suffer from overload? You can start the day with a 15-minute morning “session”, try exercising on the simulator at lunchtime (if possible), and organizing an evening jog before bedtime for a quarter of an hour is not so difficult - it would be a desire.
All this will require no more effort and time than a visit to the gym with the expenditure of time on the way back and forth. And achievements will be no less. Let the thought that any serious business requires perseverance and patience support you. Tune in to the long term, and the result will definitely come.