If you want to start running to lose weight, you must follow certain rules.
While running, the body expends a lot of energy. At the same time, the metabolism is normalized, calories are burned, the metabolism is accelerated, and the digestive system improves. In addition, the muscles of the body are strengthened, the circulatory system is saturated with oxygen, the level of cholesterol in the blood decreases, and the work of the cardiovascular system improves.
Running is one of the easiest and most affordable ways to lose weight. At the same time, those who want to lose weight complain that they run regularly, but do not lose weight. It’s about running to lose weight. has many nuances that must be taken into account in order to achieve the desired effect.
So, let’s see how and how much to run to lose weight.
If you don’t want to read, listen to the podcast on iTunes and Yandex.Music
7 Running Rules for Weight Loss
1. Run more than 40 minutes
The first 40 minutes of running, the body runs on carbohydrates (glycogen is a complex carbohydrate that is stored in liver and muscle cells). And only then there is a transition to the fat burning stage. In other words, to run for weight loss, you need at least 50 minutes at an average pace.
This is perhaps the first thing you need to know about this topic. If you’re a beginner, you’re unlikely to be able to master 40 minutes at a time. For beginners, we recommend alternating between slow running and brisk walking.
For a trained runner, the ideal method to lose weight would be a long run of at least an hour, at a monotonous speed, with a pulse rate not exceeding 150 beats/min, which corresponds to low intensity running.
2. Ask the right questions
You can often hear the phrase: “For you runners, even if you eat a whole cake, everything will run out in training.” Unfortunately, it is not the case.
To reduce body fat, you must expend more energy than you consume. This means that any amount of physical activity only works for fat burning benefit in combination with proper nutrition.
3. Make sure to eat after your workout
Another misconception is that if you starve after a workout, you can burn more calories. If you want to use running to lose weight, don’t starve yourself.
The word “diet” does not always mean starvation, a sports diet is the right set of foods, their combination and quantity, as well as the rejection of junk food: fast food, soda, chips, mayonnaise, flour, sugar , overcooked foods , snacks on the go.
Include grains, fresh vegetables and fruits in your diet. Drink more pure water.
Read more: How many calories do you burn running?
4. Exercise regularly
A light run once a week will be nice, but in terms of weight loss, it won’t help. To get rid of extra pounds, run at least three times a week.
Winter, rain, wind – this is not a reason to cancel training. Now, in the sporting goods market, there is a huge amount of equipment that allows you to train in any weather.
5. Alternate different types of training
Long runs, high-intensity interval training for the advanced runner, cross-country running, core GPT complex strength exercises – there are plenty of ways to diversify your training. For example, 10 strength exercises for running with video.
6. Enjoy your workouts
Only by enjoying what you are doing can you quickly see results. If every run for you is psychological and physical torment, then the body will very soon begin to resist this stress, as a result, injuries, depression and invincible laziness are possible.
Favorite music in headphones and bright fashionable equipment usually help to cope with this. Why aren’t you motivated?
7. Be patient
Having decided to start running for weight loss, you should clearly understand that without harm to health, the process of getting rid of extra pounds takes at least three months.
For everyone, this period is individual and depends on many factors: the number of extra pounds, the metabolic rate, the number of workouts per week, the absorption of nutrients in the body, metabolic disorders, desire or refusal to stick to a diet.
And here are some recommendations on how to run properly to lose weight and see the effect of training.
Read on the subject: How to run correctly: long distance running technique
How to run to lose weight
The first 40 minutes the body burns glycogen. So the first 40-45 minutes of running will become a “warm-up” for those who want to lose weight, and fat will start to burn in the next 10-20 minutes. Run at a pace that’s comfortable for you, not too fast or too slow. Maybe jogging is for you.
Don’t forget recovery. You can’t progress without rest, the muscles have to recover. There must be at least one rest day per week. Do no more than two high-intensity workouts per week. Dedicate at least 50% of your training to long crossings (at least 60 minutes).
Run across the country for 50-90 minutes. Such a race requires sufficient physical condition. It combines a regular cross at a lower heart rate and uphill intervals with an increased heart rate. It burns a lot of calories.
This technique will give a more tangible result, the lost weight can be 30-40% more than running at the stadium. But not suitable for beginners.
Watch your breathing, don’t close your mouth when running, as you would when walking. Try to breathe through your mouth and nose at the same time: this way you can absorb more oxygen with each breath, delivering it to the muscles that will work longer without acidification.
Watch your pulse. Aerobic exercise will only be effective if the heart rate is within the target zone. To calculate, subtract your age from 220. The pulse during training should not exceed 80-90% of this value.
The pulse during a long cross-country run should never exceed 170 beats / min. If you see on your sports watch that the heart rate has already exceeded 160, slow down.
Choose the right shoes. It is especially important for overweight runners to use shoes with enhanced cushioning. This is extremely important for joint integrity. If you’re obese, don’t even try to run like professional track and field athletes on your forefoot. Land on your midfoot and choose a park track and soft-surface stadium for the workout.
Contraindications to running for weight loss
Before you start running to lose weight, do not be too lazy to consult a general practitioner to find out if you have any contraindications. In overweight people, as a rule, contraindications are more common than in others.
It is forbidden to run for people with heart disease, hypertension, bronchial asthma, peptic ulcer. It is necessary to temporarily stop classes after abdominal surgical interventions. It is not recommended to run a lot for people with second degree or more varicose veins.
Read more: How to Start Running: The Ultimate Beginner’s Guide to Running