Don’t believe those who say that running is not for everyone, it’s an activity for those who are especially resilient and patient.
Very common excuses: “I don’t have enough breathing,” “I’m not that strong,” “I immediately feel bad” often indicate that a person is running incorrectly. But, as practice shows, it is enough to correct the basic mistakes, and you can enjoy this activity while simultaneously reaping health benefits and peace of mind from it.Many people start running solely for the sake of losing weight, but this is far from the only advantage of this sport. Do you complain about the lack of variety - they say, running around the park in winter and summer is boring? The gym is at your service: during the cold season, you can train on a treadmill, alternating running with walking, and when it gets warmer, go back to the fresh air.
Running pattern for beginners
For example, you decided that you will start training at 20 minutes. How to more rationally distribute this time between running and walking? For the first 5 minutes, get into a rhythm and devote this time to brisk walking, after which you start running: 1-2 minutes at a pace that is comfortable for you. The next five minutes are walking, followed by two minutes of running. Finally, start walking again, but slow down at about the 19th minute of the workout. Isn't it difficult at all?
Remember that a sudden “stop” is harmful during any aerobic exercise: the pulse quickens, a greater load is placed on the heart, and a sudden stop leads to a sharp decrease in the pulse rate, which has an extremely negative effect on the heart. Therefore, take care of yourself and your body: start and end your run with walking.
Don’t set yourself the goal of immediately entering the Olympic reserve! The key to success as a good runner is moderation and gradualness. Of course, you will have to get into a rhythm and develop a habit, but later you will feel that you can reduce your walking intervals and run longer and longer. With the right load, this should happen in about two months.
Correct running technique: injury prevention
The main disagreements regarding the technique concern the way of placing the foot when running: some believe that it is correct to place the foot on the heel and transfer the weight to the toe, while others argue that, on the contrary, transferring the weight from the toe to the heel makes it more convenient to run. Of course, you should run in a way that is more convenient and comfortable for you, but the second method is usually recommended, “from the toe.” In any case, you need to focus on your feelings: does it hurt anywhere during or after running? If you consistently experience pain, reconsider your technique. Keep your back straight, squeeze your shoulder blades together, bend your arms at the elbows and be sure to look straight! You should not throw your head back or lower it, even if you are tired and it seems to you that it is easier to run this way: this position leads to a lack of air flow into the lungs, so you will soon “run out of breath.”
How to breathe while running?
Perhaps one of the most common questions about running concerns proper breathing during exercise. It is during inhalation and exhalation that the breakdown of fat cells occurs - read, losing extra pounds! Three pillars of proper breathing when running: naturalness, rhythm, activity. Inhale through your nose and exhale through your mouth. If you feel that you are starting to choke, do not stop, but slow down and try to regain your breathing. The main problem for beginners is the desire to jump right off the bat and fatigue. The secret is to find a running speed that is comfortable for you and stick with it at first until you are ready to “move to the next level.” And let it seem to someone that your speed is comparable to that of a snail's - keep your nose up and... run further!
Lose weight by running
Running burns a lot of calories: about 600 in one hour of running! But there is one trick: the process of lipolysis, that is, burning fat and losing weight, begins only after 20 minutes of training, so you should not expect results from ten-minute runs. During the first two dozen minutes of training, the body replenishes its strength with the help of glycogen in the muscles and liver, and further running releases fat from problem areas. Losing weight will be effective if your heart rate during exercise is from 60 to 80% of your maximum heart rate (calculating the latter is easy: just subtract your age from 220).
To eat or not to eat?
Often in various sources there is advice to run on an empty stomach, for example, in the morning: they say, this way you can lose weight much faster and more effectively. But experienced runners categorically do not accept such a recommendation: this is a direct path to dizziness and even, possibly, loss of consciousness! At the same time, a hearty lunch before training is, of course, excluded. As with everything, a golden mean is needed. A light snack an hour and a half before the run, consisting of a banana or low-fat cottage cheese, will be more than appropriate.
From slow to fast
The so-called interval running will help you lose weight by running as effectively as possible. This type of load will only be suitable for experienced runners, but beginners, of course, can also try their hand when they feel that they are ready for more serious training. The essence of interval running is to alternate the running pace: the athlete moves from a comfortable pace to a short-distance sprint, which releases a large amount of energy. In addition, interval running perfectly trains the cardiovascular and muscular systems, so you will not only lose weight, but also strengthen your body.
Warm-up before the start
The golden rule of any athlete is not to forget about such an important component of training as warm-up and cool-down. Before you start running, walk around, get ready for your workout, and stretch, paying special attention to your leg muscles. Of course, living in a city, it is difficult to choose secluded places for jogging, where there is a lot of fresh air and few people and cars, but still try to run in the park on unpaved paths. Running on asphalt is not only unpleasant, but also quite harmful to your feet.
In the mornings, in almost any park in the United States you can find many people going for a run. This is a great attitude for a country where so many people are obese! However, running is becoming a fashionable sport around the world. Firstly, it really burns fat, especially on the stomach and hips, secondly, you don’t have to pay for it and, thirdly, it really improves your well-being and overall vitality.
Is it possible to lose weight by running?
You are still asking the question: “If you run in the morning, will you lose weight or not?”, and many people have already successfully lost many kilograms this way. Of course, running also has its secrets that allow you to lose weight faster. However, running itself, like any type of active physical activity, allows you to burn calories very effectively, which in itself means losing weight.
The problem is that many people expect results after the first run. Or after a week, during which you ran only 2 times for ten minutes. Of course, you won’t be able to lose weight this way! Running should be regular, at least 3-4 times a week, and not for 10 minutes, but at least 30. Let’s look at why this is so.
How much weight can you lose by running?
Let's start with the fact that for people who are not just overweight, but obese, running is generally contraindicated. But everyone else who has no contraindications, combining running with more or less healthy food, can effectively lose weight as much as they want - the only question is the timing. Like any healthy weight loss, running requires a rate of 4-5 kg per month. And if you add proper nutrition, the effect can double.
The main thing that running gives is the burning of fat mass, which unsightly frames the figure. With regular jogging, within two weeks you will notice how your body begins to change!
How much should you run to lose weight?
In fact, the question of how much you need to run to lose weight is decided individually in each case. But a simple law applies to everyone.
During aerobic exercise - and running is just such an exercise - for the first 20 minutes the body uses the energy it receives from food, and only after that does it begin to consume those reserves that have been accumulated in the form of fat deposits. Thus, a run of less than 20 minutes does not burn fat at all - it only uses up calories obtained from food. To get rid of an unsightly fold on your stomach, tighten your hips and get beautiful buttocks, you need to run for at least 35-40 minutes at a time!
But how long to run to lose weight - a month, two or three - depends on how much you have neglected your body. If you need to lose less than five kilograms, you can do it in just 4-5 weeks.
What's the best way to run to lose weight?
The question of how to run to lose weight should be approached comprehensively. The general list of recommendations will look like this:
If you follow proper nutrition and avoid overeating, you will quickly bring your weight back to normal.
As we all must know, to lose weight quickly, you need to exercise and reduce your calorie intake. But why isn't running always the ideal choice as a sport?
The number of calories consumed should always be less than their expenditure - this is an axiom for losing weight. Running workouts can easily handle this task. After all, we have already covered the question of.
In order to lose weight, it is enough to eat less and run more. Everything is simple, but only in words.
Running and losing weight go hand in hand, but impatience can lead to injury, and if done correctly, the process of losing excess weight will not be very fast. The first time it will take you only to adapt the musculoskeletal system, cardiovascular and respiratory systems.
However, these are necessary conditions in order for running to lose weight did not turn into a future running to doctors. If you don’t force things, then in six months to a year you will have a prepared body and good technique in your arsenal. Running will turn into your powerful weapon to combat “ballast”.
Is there anything more effective than just running?
Certainly. For example, triathlon. One of the most beautiful and harmonious sports. The value of triathlon for losing weight is that it includes swimming, which is extremely beneficial for the musculoskeletal system.
Although training for triathletes burns fewer calories than training for marathon runners, it all comes down to intensity. And this sport itself perfectly develops the body and burns fat no less effectively.
By and large, you can use any physical activity to achieve the designated goal. Given the same intensity and sufficient duration, they will be as effective as all other sports. Why then do such a large percentage of obese people consider running? In principle, we have already tried to answer this question in an article about.
Regarding the problem of losing weight, we can add that the greatest effect is achieved precisely when any training takes place in the fresh air. And even if it seems to you that this does not apply to such a large metropolis as St. Petersburg or Moscow, you are wrong. And in the nearest park or on the outskirts of the city, no one has yet canceled.
The beauty and benefits of running outdoors is that the environment, be it the city center or the wild, as well as the weather, make adjustments to your training. It is thanks to them that rapid adaptability to any conditions develops, reaction and immunity increase. It's best to leave the treadmill at the gym to test new running shoes before purchasing.
What makes you lose weight when running?— today I decided to look into the weight loss portal “Lose Weight Without Problems.”
After all, many people talk about the benefits, its help in weight correction and, most importantly, well-being. It's time to take a closer look at the basic mechanisms and “bonuses” of such a pastime. For example, in a park, on a playground near your house, or on a treadmill.
Jogging is an aerobic exercise, which helps you lose extra calories.
The first and sometimes “painful” question for beginners is: do running make your legs lose weight or do they still swell?
Regular jogging will not help you increase volume. At the very beginning, you may feel like your calves are getting bigger. This only happens due to fluid retention.
What is the first thing you lose weight when running?
I would like to immediately make an important statement - you do not need to think that any specific exercise will allow you to lose weight locally. For example, people think that if you pump up your abs, your belly will disappear. Or when you bend to the sides, the hated sides will go away. And when running, your legs will become slimmer.
It is important to understand that losing weight is a general process of the body, and not some local one. Let's think logically. Why would fat suddenly break down faster in those areas near which the muscles suddenly began to be used more intensely? Weight loss is usually due to the fact that we spend much more calories than we take in from food.
Therefore, if you are interested in whether running makes your legs lose weight, then yes, of course, but there are certain patterns determined by the characteristics of male and female organisms and the general state of health of a particular person. With the chosen weight loss regimen, weight goes away from everywhere, it’s just that some areas of the body get rid of excess fat faster.
When running, which part of the body loses weight and works harder? Depends on your running style!
- Jogging is characterized by transferring your body weight from your toes to your heels. At the same time, the gluteal and thigh muscles (their back part) work.
- Running in a sports style, when the weight is transferred, on the contrary, to the toe from the heel, has a greater impact on the gluteal region.
- Races like sprints, where athletes push through the entire foot, effectively work the thigh and calf muscles.
Does running affect your arms, body, stomach, back?
When running, of course, the muscles of the arms, as well as the entire body, are also involved, but the effect is not as strong as in the case of the legs... Or you can combine “useful with useful”: put a backpack on your shoulders during training.
To work out your back, it is important to control that your shoulder blades are as close to the spinal column as possible while running. Also pay attention to your shoulders - they should be lowered. What to do with your hands? Bend your elbows.
For many, the issue of the press (or rather, for now, the abdomen) is extremely important. Will it be possible to get rid of it if you accustom yourself to regular jogging? Yes, if you constantly keep your abs tense, but not 100%, but about 60%. You still shouldn’t pull your stomach in too much, otherwise you simply won’t be able to control your breathing, which is extremely important for maintaining the correct running tempo.
How do you lose weight when running on a treadmill?
And in general, is it possible to lose weight by acquiring such an exercise machine for your home or a gym membership? Yes, but there is a main condition. It sounds simple, but, as practice shows, it is difficult to implement. Requires a lot of willpower. If you plan your diet in such a way that the nutrition is correct. Not so high in calories, for example. Then running on a treadmill can be an excellent addition to your overall weight loss program. This is the only way it can’t be considered a “panacea.”
We will not talk for a long time about proper nutrition here. Let's just remind you of the basic things - give up fatty foods, sweets, and baked goods. Do not eat abundantly and in large portions, and 3 hours before bedtime, definitely do not “indulge” yourself with something unhealthy and tasty.
It is best to exercise on a treadmill in the morning, before breakfast, for at least half an hour to forty minutes. Run regularly. At least four times a week. For those who have already gotten into the rhythm, you can increase it to daily jogging.
How much weight you lose when running on a treadmill also depends on the running mode and intensity of the load. You can set various options, as well as run uphill, for example. Of course, you'll see results most quickly on your buttocks and thighs, but this isn't a one-size-fits-all answer.
Simply because running has its own technique and specificity. It is important to run correctly, calculating the load correctly. If you have a specific goal in “modeling” your own figure, it is worth getting a personal consultation from a good trainer. But the article helped you navigate what makes you lose weight when you run and under what conditions.
Svetlana Markova
Beauty is like a precious stone: the simpler it is, the more precious it is!
Content
Just a few decades ago, light jogging was considered a panacea for all ills. Today, the popularity of this sport has faded somewhat, but in vain, say coaches and doctors. Regular jogging will help not only strengthen your immune system, increase muscle tone, but also get rid of those annoying pounds. Interested? Then find out: does running help you lose weight, how long should your workouts be, where is the best place to conduct your workouts, and how many calories will be burned while jogging.
Is it possible to lose weight by running?
This is not to say that running and losing weight are two integral parts. You can lose extra pounds by doing any active sport, but this does not mean that jogging will not bring any effect. Light jogging in the morning, running in place or over rough terrain increases energy consumption, speeds up metabolic processes, due to which calories are burned. In addition, with the help of running you can tighten your thighs, strengthen your calves, remove your stomach, and make your buttocks firm.
What muscles work
When jogging, several muscle groups will be involved at once, including the lower, upper abs and biceps. Even if the last two muscle pairs do not work as actively as the hip ones, the fat deposits there will noticeably decrease over time. As for the actively working muscles when running, these include:
- Thigh muscles. Located on the back of the thigh in the form of four intertwined bundles. They are responsible for smooth flexion and extension of the knees.
- Buttocks. They help the body maintain balance and are responsible for the width and shape of the hips.
- Quadriceps. They are located in front of the hip joint and are responsible for moving the knee, correctly distributing the load on the joints while walking or running.
- Caviar. Located at the very bottom of the leg, they serve as a shock absorber during jogging and stabilize pressure when walking.
How many calories does it burn?
Will running help you lose weight? The answer is yes. Another thing is that depending on the metabolic rate, the process of losing kilograms proceeds differently for everyone. For example, people with a slow metabolism will burn fewer calories than those with a fast metabolism. In addition, you should not lose sight of the intensity of your training:
- if you plan to jog to lose weight, be prepared to spend 500-600 kcal per hour of training;
- fast running over short distances requires even more energy reserves - 700-900 kcal;
- to lose weight while jogging over rough terrain, you need to spend from 650 to 750 kcal per hour;
- Interval running will be effective if the average expenditure per hour is 750-800 kcal.
How to run correctly
Many people think that they can just get off the couch and run, but things are a little more complicated. Even such a simple exercise can lead to a lot of problems if you make mistakes while doing it. To ensure that the pursuit of a slim figure and a healthy body does not lead to sad consequences, before starting weight loss training, you need to pay attention to the following things:
- Sports shoes and clothing. To make running comfortable, it is very important to choose the right shoes. These should be special sneakers with a shock-absorbing heel. It is better to buy loose-fitting clothes made from natural fabrics.
- Equipment. At the initial stage of training, a smartphone with a program for calculating kilometers traveled and the route will be suitable. In the future, it is better to acquire professional gadgets that will monitor your heart rate, running speed and other indicators.
- Warm up. This part of the training is especially important for beginners. You can only run with well-warmed muscles and well-developed joints, otherwise you can get injured.
- Proper nutrition. Jogging will not help you lose weight if immediately after training you binge on buns, sausages, chocolate, fast food or other unhealthy foods.
- Technique. It is important to realize that your goal is not to run a marathon, but to lose extra pounds and burn subcutaneous fat. Choose a moderate running mode and maintain a pace throughout the distance.
When
You can go for a run at any time of the day and this is true. Morning warm-up, if it is not a long run, helps to cheer up, wake up and start all the necessary processes in the body. A run through the park before sunset will help relieve stress and overexertion. It will improve your metabolism and also help burn excess calories gained during the day. After such a weight loss workout, you will fall asleep easier and wake up in a good mood in the morning.
Whatever time you choose to run, the main thing is to always stick to the set pace. You shouldn’t postpone what you had planned if the weather suddenly turns bad outside or you lose your mood. It’s better to overcome yourself and work out at home. This will allow you to develop discipline, and the body will get used to constant stress and tune in to weight loss. Extra stress from unplanned running can lead to completely opposite results.
How much
If you are just starting to learn running for the purpose of losing weight, you should not immediately try to run a long distance in a short time. The body will need a little time to adapt to what is happening. Experienced trainers advise starting to run for weight loss no longer than 10-20 minutes at an average pace. Then gradually increase the pace: after three days, add another 10 minutes, then 15, and so on. If during training you feel tired, muscle pain or difficulty breathing, go to a step.
Which running is more effective?
It is known that to get energy from food you need to get about 2000-2100 kilocalories per day. Moreover, if your goal is to lose weight, then in one run you will need to burn at least 500 kcal and at the same time reduce your daily intake to 1500-1700 kcal. It is worth considering that different types of running will affect adipose tissue in their own way.
Interval
This type is the most effective for weight loss. Its essence is to change the pace at different stages of the distance from intense to medium or weak. Interval running helps you burn more calories when losing weight than any other type of running. If you want to sculpt a figure like the one in the photo of world pop stars, then, in addition to everything, you will have to reduce the total calorie content of your meals by 300-400 kcal and increase your protein intake by 1.8-2 grams.
It is better to do interval running for weight loss not every day, but 1-2 times a week, devoting the rest of the time to fitness or any other training. Due to the fact that some distances on the route you will have to run faster, the training duration will be reduced. Trainers advise beginners to devote 30-40 minutes a day to interval running, with 20 minutes allocated to fast speed.
On the site of the house
Imitation running for weight loss in one place is not as good as interval training, but it will still be useful. If the weather is bad outside or you don’t have time to go to the gym, this option will be the best solution. All you need is a square meter of free space and comfortable clothes. In a minute of training, you should do from 40 to 60 leg raises, while keeping your heart rate within 50-80% of your maximum heart rate.
If you have already mastered interval running for weight loss, try to complicate the task and go for an obstacle run. If there is no rocky terrain nearby for training, regular stairs are a good alternative. It is important to maintain a high speed, but at the same time have time to monitor your pulse - it should not exceed 140 beats per minute.
jogging
If you can devote only a little time to training in the evening, you should pay attention to jogging. It perfectly burns subcutaneous fat, promotes better blood circulation and accelerates metabolism. Intense speed can be alternated with periods of short-term calm: run at a fast pace for 10-15 minutes, then walk for the same amount. This way you can avoid putting too much strain on your heart while still burning enough calories.
How to lose weight
How to build a lesson schedule correctly? What is the best thing to take with you to training? Where and when to study? These questions haunt all those who want to lose weight. First, you need to decide on the time of training: it is believed that it is most effective to run for weight loss in the morning, but with the right exercise, you can burn subcutaneous fat in the evening. For training, you need to take with you a player with music, a bottle of water and a smartphone with the route.
In the morning
If you decide to start running to lose weight in the morning, in order to speed up your metabolism and wake up faster, it is recommended to drink a glass of water with lemon immediately after waking up. Training should always start at the same time. It is optimal if you can wake up and go for a run at 6-7 am. It’s better not to eat anything before classes; you can have a hearty breakfast after a run. You need to take two showers: the first is cold to wake up, the second immediately after a run is warm to calm overheated muscles.
In the evenings
To run in the evenings, you need to work out your route in advance. It is better to choose well-lit places where there are no large crowds of people. An evening jog will help relieve fatigue after a hard day at work, complete basic metabolism, relieve stress and prepare for bed. Dinner after such a workout should be as light as possible: vegetable salad, lean meat, a glass of kefir with cookies.
On the treadmill
In winter or in bad weather, it is better to move training indoors. You can always jog in place, but doing the same on a treadmill will provide more benefits. You can customize the running track for yourself, choose the appropriate pace, speed, and incline. In addition, a smart machine will help you correctly calculate the mileage traveled, the number of calories burned and the percentage of body fat burned.
Contraindications
It is worth understanding that running to lose weight will not benefit everyone. For some, such activities can cause irreparable harm to their health. Anyone who:
- suffers from a severe chronic disease;
- has problems with the cardiovascular system;
- recently suffered from a bronchial disease or the disease is currently in remission;
- suffers from peptic ulcers or gastritis;
- has leg injuries of varying severity or spinal pathology;
- suffers from varicose veins;
- has flat feet.