Today, running is one of the most popular ways to fight excess weight. It really helps burn excess fat, tightens the skin and strengthens health at the same time. But in reality, not everyone achieves the desired result. And the point here is not that running is ineffective, but that a person does not know how to run correctly in order to lose weight. Let's try to figure it out.
Benefits of running for weight loss and more
Fat-burning running is a simple and effective way to get rid of excess weight. It is no coincidence that this sport has gained enormous popularity all over the world. He has a numberbenefits, including:
- Running is barrier-free, does not require financial investment or special equipment, so anyone can do it.
- It is a safe sport and if you follow the basic rules, it will only bring you benefits.
- Regular exercise really helps you lose weight as it provides a vigorous cardio workout. On average, one hour of running burns 500-700 kcal.
- Running gives a person comprehensive benefits, and this applies not only to the figure, but also to health. It helps to overcome stress, strengthens the nervous system, trains the heart and blood vessels, and improves their functioning.
- Jogging normalizes the functioning of the digestive system and speeds up the metabolism.
- Running perfectly strengthens the muscles and keeps them toned.
- This type of activity stimulates the removal of harmful waste products, toxins and excess fluid from the body.
Even though running helps everyone lose weight, it should be taken into accountcontraindications, and they are:
- serious disorders of the heart and blood vessels (heart defects, heart failure, blood pressure problems);
- phlebeurism;
- bronchial asthma;
- disorders of the endocrine system;
- severe vision problems;
- inflammatory processes in the body;
- infectious diseases;
- problems of the locomotor system.
Overweight people should consult a professional before starting jogging, as they may injure themselves. In their case, brisk walking or jogging may be more appropriate.
To lose weight by running, it is recommended to study the 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 related to excess weight are usually characteristic of people who lead a sedentary lifestyle. In addition, today, more than half of the population owns a personal vehicle. Thanks to cars, we stop not only running, but also 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 need to get yourself together and run. This is the simplest physical activity available to everyone. And at first it should just be a quick walk. As soon as your body adjusts, start running.
Let's take a closer look at how running burns fat?
Running makes the heart work faster, so it is classified as cardio. In the case of an accelerated heartbeat, more blood passes through the heart per unit of time than in a calm state. The lungs also begin to work harder, and the blood is actively enriched with oxygen. Oxygen saturation occurs in every cell of the body, from the tip of the toes to the brain. Metabolic processes start to take place faster.
Running requires energy. To ensure its constant inflow, the organization uses its internal reserves. First, they consume the glycogen stored in the liver, and then use the fat deposits in our body. Therefore, running and being overweight 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.
- When jogging (7-9 kilometers per hour), fat burning starts after 20-30 minutes of continuous running.
- With interval training, the process of breaking down fat starts much earlier, you don't need to run for an hour to start breaking down fat. But interval running is quite a load, and this type of cardio is not for everyone.
When talking about whether running helps you lose weight, it's important to clarify its type and duration. If we mean classic jogging at an easy pace, then the duration of the training should be at least thirty minutes.
How to run to burn fat: basic rules
We already know that the answer to the question of whether running helps you lose weight is positive. However, many nuances must be taken into account in order for jogging to really bring results. Let's take a closer look at them.
Duration of run
Please note that the duration of the run depends on the intensity of the training. You should also take into account your level of physical fitness and choose the optimal load. We recommend that you start with not too long runs and gradually increase their duration and distance.
Running is recommendedfor at least 40 minutes, because it is only after this time that 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.
Training preparation and completion
A good fat burning run shouldn't just start and end. Certain rules must be followed.Before training, consider the following:
- It is recommended to eat at least two hours before training in order to burn fat;
- It is useful to take a contrast shower beforehand, which helps tone the muscles and blood vessels, so the body can bear the load more easily;
- Before the main part of the class, do a short warm-up - this will help prevent injuries and muscle pain, as the body is ready for stress.
Between workouts, you need to 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 this can be done during exercise as well.
After running, the following recommendations will be useful:
- Stop gradually, not suddenly. Switch from running to walking and gradually slow down. This will help restore your breathing and heart rate and force your body to burn more calories.
- After running, take a warm shower to help calm your muscles and nervous system.
- Avoid hypothermia. While running, the body heats up, and a slight breeze or draft can negatively affect your health.
Selection of training intensity
When running to burn fat, the intensity of running is an important aspect, which determines the speed of weight loss and the final result. It is important to remember that it is not only important to lose weight, but also not to harm your health.
The more intense the training, the faster the energy is depleted. Calm and relaxed running is safe for health, but it is more suitable for maintaining fitness than for losing weight. Excessively intense training can lead to exhaustion of the body, and as a result not only fat loss, but also muscle loss can begin, and the cardiovascular system can suffer from excessive stress.
Thereforethe load should be increased gradually and consistently.If you are new to running, start with the minimum values and increase them over time. You can determine the intensity of your training by monitoring your heart rate. Typically, a good fat burning effect results in a heart rate of more than 130 bpm. However, if this number exceeds 150, the load may be too intense. With the right intensity, the heart rate should return to the usual level no more than half an hour after finishing the run.
Clothes and shoes
Proper equipment also plays a significant role in mileage. Shoes and running clothes for weight loss should be as comfortable as possible and not restrict movement.
Clothing should be made of natural, breathable materials.Canuse a special suit to lose weight, providing concentration on some problem areas. For example, you can buy pants and shorts that will speed up the process of losing weight.
Choose shoes that are comfortable, light and fit perfectly. It helps reduce stress on the joints and minimize the risk of injury.
It is often recommended for those who want to reduce the volume of the abdomenbelt for running and losing weight or cling film. In principle, this is useful, but don't expect a miracle and you will lose weight in three training sessions. These elements help speed up the process of removing excess fluid, which also has a beneficial effect on the process of losing weight. There are also massage effect belts.
Regularity of training
How often and how long should you run to burn fat? Consistency is the most important key to success. The best solution is 3-5 runs per week. To speed up the results, you can alternate running with other types of activity, such as strength training or swimming. For men, it is recommended to combine running with weight training in order to lose weight.
Don't expect quick results. Expressedthe improving changes will be noticeable after 6-8 weeksregular workouts.
If you know how to run properly to lose weight, you can improve your appearance without harming your health. In addition, it is recommended to follow the following recommendations:
- Be careful when runningcheck your physical condition.Pain and dizziness are not acceptable. Breathing should remain even.
- You can run on a treadmill or 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 it will not always be available due to weather conditions. It is recommended to run not on asphalt, but on the ground - this has a beneficial effect on the level of endurance and allows for the correct distribution of the load.
- Make sure your running technique is correct.
- Postureduring runningit should be smooth.Breathe evenly. The tempo changes should be smooth.
If you want to burn fat in a specific area by running,You can follow the following technical recommendations:
- In order to reduce the weight on the legs, it is recommended to use a technique with high hip lifts, running as an additional step in the training, and alternating running with jumping (with or without skipping rope).
- If you want to lose weight in the stomach, stress your abdominal muscles and always control their tone.
If you follow all the rules and there are no contraindications, then you can safely start running and soon you will notice clear changes. Do not forget about proper nutrition and other types of exercise - combined, you will get an effective program that will help you achieve your ideal figure. As a bonus, running helps 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 see it as one-sided. For example, if you want to lose weight, go for a run. If you want to train your heart, run. Some see it as an opportunity to set a personal record and prove to themselves that it is possible to run 10 km without stopping. For some, running is a way to relax the brain after an intellectually or nervously taxing day at work. It also happens the other way around - a great morning workout, with which you can gain strength and energy and complete the planned work plan in record time.
A universal but insidious discipline
On the one hand, everything is like that. On the other hand, mileage is often overestimated or not taken into account at all.
Thus, running increases the effectiveness of strength training - it increases working weights and training intensity. An important aid in removing excess fat. This is when everything is done correctly, which is discussed 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 we run in anger. After all, he heard out of the corner of his ear that running makes it possible to lose excess weight. Comrade seven sweats, he is red as a lobster, his heart jumps out of his chest, his legs give way, there is not enough air, but he continues to move his weakened legs - he has to run this 3-4 km.
I ran three times a week for a month, I suffered a lot, I 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. In the worst case, he started to look bad, his health wasn't good either, his knees hurt, he got emaciated (less muscle, he didn't go anywhere), and a pitiful 2-3 kg out of a hundred weights. total body weight is not attractive at all.
The fact is that you need to run correctly and structure the training process wisely, while not forgetting about nutrition and many other factors. Let's talk about everything in more detail.
Suitable for everyone
The running training system I discuss below is universal. It is suitable for a completely untrained overweight person who has decided to get his body in order, and also for an advanced athlete who has been training with weights for years, but neglects running for various reasons.
For example, your knees hurt, you are short of breath, your muscles are "burning" (don't burn). I can easily classify myself as one of the latter, and I have approached the question of running more than once before, but only now have I found really effective ways 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 tasty treats while losing weight during a long run was not realized. And I ran 10 km with difficulty, which is called "I can't". Then I more or less got used to running (before I hated it at all), but these are flowers compared to the results of a reasonable approach to training.
Where should I start
There is no need for any preparation or lengthy preparations. We ate properly, an hour and a half later we put on our old sneakers, walked to the nearest stadium on rubber treadmills, set the timer on our watch or smartphone.one hourand ran at an easy pace. Only a few points are important:
- Do not run on asphalt.The rubber covered stadium is fine, the treadmill in the gym, the dirt grass is fine. Asphalt is not good, but it puts excessive stress on the joints and ligaments. High-quality, individually selected sneakers 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("Aerobic training" section), I won't repeat myself, but I will summarize briefly. If you have a heart rate monitor (any type - optical, chest mounted), then work in the heart rate range of 120-150 beats/minute. The main thing is not to suffocate - there should be enough oxygen. Without a heart rate monitor, use your breathing as a guide. As soon as you start choking, it becomes difficult - go for a brisk walk until your breathing recovers, then run lightly again. And so you work for an hour. Even if you walk most of the time.
- After 60 minutes, record how far you have traveled during that time. Try to run and walk more next time.Be it 100 meters, 200, or more. If you do everything right, there is no need to strain yourself. The body itself adapts to any reasonable load with a reserve. In such cases, we focus on breathing and pulse, do not overburden the body, it reacts by compensating. I rested for a day, came back to the stadium, ran/walked for an hour - I looked at my smartphone (if it can count steps), the activity meter or counted the laps, and you see that you covered more distance, but at the same time, the time when you did not suffer, orhe was out of breath while running. I speak from my own experience.
Working according to this system, an untrained person can learn to run for an hour without a break, at a good pace, without getting out of breath or exhausted, in 2-3 months. The general well-being improves, endurance increases, and body weight decreases, provided that the citizen does not start eating more, thereby offsetting the increased energy consumption.
Butthe devil is in the details. Yes - this is a working system that I tested on myself. You can take it and use it right away without going into the details.
If you're looking for the most effective results, whether it's burning fat, improving your fitness results in the gym, or both, read the next part of our article series where I'll talk about how to run without knee pain, why you should run strictly for 60 minutes, plus how to burn fatburn and preserve muscle.
It's real - I checked myself. People often underestimate running or see it as one-sided. For example, if you want to lose weight, go for a run. If you want to train your heart, run. Some see it as an opportunity to set a personal record and prove to themselves that it is possible to run 10 km 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 lose weight. The increased heart rate during running contributes to the consumption of a large amount of oxygen, increases energy consumption, which leads to fat burning. For quick and desired results, it is important to get the right load while running, train at the right time and in the right way.
How to run properly to lose weight
An important factor in the effect of running on weight loss is the high consumption of oxygen - the main fat burner. Running is called aerobic exercise for a reason, as it is done with available oxygen.
An important condition for weight loss training is a well-ventilated room or fresh street air, and proper breathing while running.
Important!Correct breathing during running should be accompanied by quick and sharp inhalation, while exhalation, on the contrary, should be gradual and even. Inhale through the nose and exhale through the mouth.
Another important factor in weight loss is the pulse zone.Heart rate plays a crucial role in weight loss.
- Lower heart rate threshold, at which fat burning is maintained, 120 beats per minute.
- Upper threshold, which preserves fat burning, not muscle, and the heart muscle is not overtaxed, 160 beats per minute.
These are averages. But you can calculate an individual heart rate zone for everyone, depending on their age.
We subtract your age from the maximum heart rate of 220 beats/minute. Take the age of 30 for 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 own 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, at the age of thirty, the permissible heart rate is 114-152 beats per minute.
How many calories do you burn while running?
You can lose up to 700-800 kcal on average during an hour of running. The indicators depend on the degree of load, age, weight and physical fitness.
How much should you run to lose weight?
The duration of training also plays an important role.To achieve your goals, do not exceed 60 minutes of running.Exercising longer than an hour not only overloads the entire body, which, on the contrary, slows down weight loss, but also starts to burn muscle fibers.
But alsoThere is no point in training for less than 20 minutes.
To run efficiently, it is important to rest less without lowering your heart rate, but it is not necessary to run at the same pace. Interval jogging is also suitable for burning fat, during which you spend more time running and a little less walking.
You can also run on a treadmill outdoors and in the gym. Special simulators are suitable for setting the angle of inclination - to simulate climbing uphill. This method is perfect for interval training, instead of resting while walking, you climb uphill. By increasing the load, you can burn more calories and put more stress on your glutes and hamstrings.
When is the best time to run to lose weight?
For each person, depending on the rhythm of life, the best time to exercise will be different.
Research has shown that for most people, effective training occurs in the afternoon, especially in the evening.
One popular way to lose weight is running in the morning on an empty stomach. After sleep, glycogen stores are depleted, so the body uses its own fats for energy. Such training should not be long, 30 minutes is enough, otherwise there is a risk of losing muscle mass in addition to fat.
There can be two such half-hour trainings per day - in the morning and in the evening.
3-4 training sessions per week are sufficient.Resting from aerobic exercises is no less important than strength training. The body needs time to recover, without which further fat burning becomes impossible.
It doesn't matter what time of day you do sports, if your body is rested and full of energy after the night, running in the morning is no less beneficial than running in the evening. It is important to feel your own body here.
Running program for weight loss in tables
The training regimen is designed for multiple levels of difficulty, both for running outdoors and on a treadmill. Adaptation to the program may require 2-4 weeks of training. As running becomes easier, move on to an advanced level.
Outdoor running for beginners
interval time
| Run | 2 minutes |
| A quick walk | 2 minutes |
The first training sessions are 30-40 minutes long. Each week, the duration of the session and the duration of the run should be increased.
Outdoor running for the fit
interval time
| Run | 5 minutes |
| Walk | 2 minutes |
It should be trainingMaximum 40-60 minutes.
Training in the gym on a treadmill for beginners
interval time
| Run | 2 minutes |
| Walk on a slope | 2 minutes |
Treadmill for advanced
interval time
| Run | 5-10 minutes |
| Walk on a slope | 2-3 minutes |
Don't start running immediately on cold muscles. It is advisable to stretch the muscles after training.
If necessary, the load can be increased by increasing the speed and reducing the rest time. This way, you can switch from interval training to continuous jogging for an hour.
Conclusion
In fact, running is a quick and easy way to lose weight. An important condition for training is proper breathing, heart rate, and exercise-rest ratio. Remember that not only running is important for weight loss, calorie consumption must exceed calorie intake. Accordingly, you need to monitor your diet, do not overeat and limit the intake of simple carbohydrates.