Running for weight loss: how and how much you need to run to lose weight

If you want to start running to lose weight, you need to follow certain rules.

While running, the body expends a large amount of energy. At the same time, metabolism is normalized, calories are burned, metabolism is accelerated, and the functioning of the digestive system is improved. In addition, the muscles of the body are strengthened, the circulatory system is saturated with oxygen, cholesterol levels in the blood are reduced, and the functioning of the cardiovascular system is improved.

Running is one of the simplest and most accessible methods of losing weight. At the same time, those who want to lose weight complain that they run regularly, but do not lose weight. The thing is that running for weight loss has many nuances that need to be taken into account in order to get the desired effect.

So, let's figure out how and how much to run to lose weight.

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Is it possible to lose weight by running?

For those people who doubt that running for beginners is effective, fitness trainers provide irrefutable arguments proving the benefits of this activity. During the race the following happens:

• improvement of metabolism;
• strengthening the musculoskeletal system and muscular system;
• burning calories (340 kcal in 30 minutes);
• inclusion of almost all muscle groups;
• increasing stress resistance and endurance of the body;
• saturating the body with oxygen;
• ventilation of the lungs and increase in their useful volume;

However, it must be taken into account that the duration of training should be sufficient, at least 3-4 times a week for half an hour. In addition, running to lose weight in the belly and other problem areas is effective only when a person switches to proper nutrition and counting calories burned. Otherwise, instead of getting rid of extra pounds, he will build muscle under a layer of fat.

They literally run away from excess weight!

The success of any weight loss system depends on whether a person understands the principle of its operation and whether he follows the recommendations of professionals. Before you start training, it’s worth understanding why running is important for losing weight?

A little jog – strong will!

Every day a runner is faced with the choice: “Should I run a little further?” It would seem that no one is pushing, there is no need to achieve records. However, the psyche naturally reacts to open horizons - the road ahead beckons!

At first, physical strength is not enough for long distances, but gradually the body becomes strong enough and self-confidence appears. Willpower is strengthened through real achievements from implementing your own decisions!

Therefore, running is indispensable for losing weight, because many people give up diets and exercises only because they do not believe in their own strength! There is no need to torment yourself with thoughts about a weak will, if you can strengthen it with health benefits!

Previously, the face was like a brick, but now life is in full swing

The result of running is both weight loss and a good mood! Regular jogging improves the circulatory system, restores proper metabolism and hormone production. The body becomes stronger not only from the outside, but from the inside. The mental state returns to normal. After 2-3 months of jogging along park alleys, a person forgets about chronic fatigue and can even overcome depression!

Flaws in appearance often lead to depressed mood and complexes. The usual social circle rarely “supports” a positive opinion about oneself, which only complicates the fight against excess weight. On runs, it's easy to meet people who understand your problems and are struggling with similar challenges. Supportive relationships help you achieve your goals! Two or three new acquaintances and you won’t even notice how your self-esteem will improve and a smile will become a permanent guest on your face!

Slow to reach, long to maintain

Running and harmonious weight loss are inseparable concepts. 1-2 after the start of jogging, a slight increase in weight (by 1-2 kilograms) is usually observed. Often those who are losing weight begin to panic and, without understanding the reason, give up their classes. Meanwhile, such an effect is the norm! Because the muscles finally “wake up” and get stronger with each session. The increase in muscle mass when running quickly ends, after which the stage of burning fat tissue begins.

Visually evaluate your figure after 2 months of training. When running, many muscle groups are used, so the body looks toned, flabbiness and “looseness” disappear, the legs become stronger, and the butt becomes more elastic.

After six months of training, especially after mastering interval running, those around you will “see the light”! Excess weight will begin to burn off faster and faster, while your figure will look healthy, strong and resilient. What could be better for overall strengthening of the body than running and healthy weight loss? Just a more varied running program!

Previous article: The benefits of running. How does running affect the body? Next article: Shuttle running: how to achieve success?

How to start running from scratch

After learning all the benefits of this activity, a beginner will need to decide where to start to get faster results. Experts advise adhering to the following rules:

1. Choose the right time to train. Some people find it better to run on an empty stomach, early in the morning. It has been proven that you can burn more calories during this time by reducing your appetite. In the evening, exercises are performed only after 1-1.5 hours have passed after eating.
2. Wear comfortable sportswear that will not restrict movement. If you run in the summer or at home on a treadmill, you can buy special breeches or a belt that reduce the volume of your hips and waist during running exercise.
3. Start classes with a warm-up. This way the muscles will be able to warm up and will hurt less.
4. Drink clean, still water in small sips while jogging. A large amount of liquid will lead to heaviness in the stomach.
5. Increase the time and distance of the race gradually, starting from 8-10 minutes.
6. Choose a diet that contains more proteins, limit the intake of salt and carbohydrates.
7. Choose the right workout intensity. If while running your heartbeat becomes higher than the permissible norm (140 beats per minute) and your health worsens, you should consult a doctor and choose another type of sports activity for weight loss.
8. Jogging regularly at least 3-4 times a week.
9. Take the correct position - straighten your back, relax your arms, slightly bending them at the elbows. The body should not be tilted too forward. The entire foot should be used when running.
10. Learn to breathe correctly by inhaling through your nose and exhaling through your mouth.
11. Run not on asphalt, but on dirt or a cork track to avoid joint injuries.
12. Buy a fitness bracelet that will help you count calories burned.

To drink or not to drink water while running

Jogging is accompanied by intense loss of fluid, the reserves of which must be replenished in a timely manner. In addition, water is necessary for complete blood thinning and proper functioning of the cardiovascular system.

Therefore, while running, it is possible, and even advisable, to drink 200-400 ml of water in small sips. As for experienced athletes, they are recommended to take sports drinks that replenish vitamins and electrolytes.

How long should you run?

Many people who decide to lose weight are interested in how much time they need to devote to exercise daily. Unlike strength training, where an instructor can easily create an individual program, accurately calculating the number of minutes for daily jogging will be much more difficult. If you run several times a week, covering at least 1-2 kilometers, you will quickly strengthen your muscles.

However, fat cells are destroyed very slowly. This happens because during the first 20-25 minutes of training, the body will burn glycogen energy and only then, when these substances become insufficient, excess fat begins to be consumed. For this reason, the last 10-15 minutes of jogging are considered the most effective for weight loss.

Recommendations and reviews

Those losing weight note that one of the most important components of success in losing weight is self-control when running. It is necessary to take into account your well-being, measure your pulse before and after training, and periodically check your body weight.

They also write that at first this type of exercise can be difficult, but with constant exercise, after a couple of months the desire to run appears and the distances increase. Gradually, running turns from a torment into a favorite hobby.

Many girls write that they managed to lose weight without dieting. Some were able to lose 8-10 kilograms over a period of time from 6 to 12 months. However, the main condition is regular training. If you exercise less than twice a week, you can hardly expect any effect.

Running program for beginners

At the very beginning of classes, you should create a schedule according to which the running program for weight loss will be carried out. When you start to engage in this sport for the first time, it is better to contact a fitness instructor so that he can advise you on how to do the exercises correctly. If this is not possible, then it is recommended to increase the load gradually. Start all exercises with a quick step so that the muscles warm up properly.

10 week program

Creating a 10-week program is very difficult because there is no universal plan that suits everyone. If during the first week 10 minutes are devoted to intensive running technique, then by the end of the program, those losing weight can increase the time to 30 minutes or more. After a course of classes you should take a break. A standard program is suitable for weight loss.

Running diet - a special training regime

Is the purpose of jogging to lose weight? A proper training regimen is required. The training program should consist of two stages - preparatory jogging and interval running when losing weight.

Preparatory jogging

Moderate running loads are a gentle way to tone the body. A half-hour workout is not enough to quickly lose weight. However, it allows you to “get into the rhythm” relatively painlessly. 10 minutes of warm-up and 20-30 minutes of leisurely jogging will invigorate the spirit (improved psychological well-being) and strengthen the body (physical health).

The body easily copes with short and slow runs - the reserves of substances “eaten” during training are replenished at the first meal. Therefore, only a couple of kilograms are lost, but the main weight remains. But after 2-3 months of training, the figure acquires the desired fit, the silhouette ceases to give a flabby impression.

The preparatory stage lasts 2-3 months for people with moderate excess weight (20-30 extra kilograms) and about six months for those who have more impressive figures (over 40 kilograms). There are two main tasks for this stage - general strengthening of the body and development of willpower (gradual increase in distances).

It is worth moving on to more intense loads after a 50-minute run at a moderate pace becomes feasible every day. By this point, you can usually lose 5-7 kilograms by following the correct diet. Previously, such a load could kill you, but now it only gives you a feeling of light and extremely pleasant fatigue? It's time to start quickly getting rid of extra pounds!

Interval running for reliable weight loss

Interval running and rapid weight loss is a natural process. This type of jogging pattern mobilizes all the body's resources, so the body simply has to draw energy from fat cells. Interval running involves experimenting with speed modes, as well as periodic runs “to the point of exhaustion” (with all your strength). Therefore, they are prohibited for people with heart or lung diseases, as well as smokers.

The workout consists of several fast/slow cycles. Usually runners follow a simple pattern:

1. Warm up the body before jogging (ten to fifteen minutes);
2. A couple of minutes of race walking (about 100-150 meters);
3. Jogging to adjust breathing (200-300 meters);
4. Acceleration and fast jogging at the highest possible speed (distance is arbitrary, depends on personal endurance);
5. Gradual slowdown - transition first to jogging, then to race walking (until uniform breathing is restored);
6. Repeating the cycle (the number of repetitions depends on the body’s capabilities).

The run ends with walking and stretching. Be sure to perform a set of flexibility exercises to relieve excess tension from the joints and relax the muscles. Before showering, it is useful to massage with anti-cellulite products to provide proper support to the skin. There is no point in losing weight if after losing weight your skin will hang unsightly or be covered with stretch marks!

Weight loss is the result of speed running

What are the benefits of interval running for weight loss? Quickly burning extra pounds and building a strong, slender body! Fat is burned, but muscle mass is not dried out. A beautiful physique with long-term exercise is guaranteed!

Running intensely (even a minimal 100-meter sprint) requires a huge amount of energy. When jogging slowly, the body has enough of its own resources - all the necessary power is taken from liver glycogen reserves.

Interval jogging forces the body to draw strength from the rapid breakdown of fat. 5-10 minute periods of running at your personal speed limit, combined with recovery jogging, forces the body to convert fat into energy for over 6 hours after a 30 minute workout! Therefore, the result is 6 times greater than the effort expended!

Morning running schedule for beginners

Before you start jogging in the morning for beginners, you need to pay attention to the individual characteristics of the body - physical fitness, gender, initial weight, age of the person losing weight. The most effective period for exercise is considered to be early morning, when a person has rested after sleep . According to reviews of those losing weight, at this time the number of calories burned is maximum.

How to breathe while running

Experienced runners know that the optimal way to breathe while running is to inhale through the nose and exhale through the mouth. By entering the lungs through the nose, the air is better filtered and warmed, and by releasing it through the mouth, you get rid of carbon dioxide faster.

If you have just started running, there is nothing wrong with breathing through your mouth. Breathe in a way that is comfortable for you, the main thing is to do it measuredly and calmly, so that oversaturation with oxygen does not cause you dizziness and increased blood pressure.

On the treadmill

Conducting classes outside is very useful. However, not everyone has a stadium nearby, so many people prefer to run on a treadmill to lose weight. The advantage of this simulator is that you can perform workouts in winter and clearly see how your heart rate has changed, how many calories have been burned and kilometers traveled , as well as adjust the speed or choose an individual training plan.

How to run on a treadmill to lose weight

During exercise, you need to follow the same rules as when running in the fresh air:

• keep your hands near your body
• straighten the body;
• step on your full foot.

In order to lose weight, after exercising on the treadmill, it is recommended to eat less high-calorie foods, which will keep you full for a long time. Girls who want to remove fat deposits on their buttocks are recommended to buy a treadmill with a “hill climb” function. In this mode, the canvas is positioned at an angle, simulating a slight slope along which you need to move upward.

How fast to run on a treadmill

The most convenient feature of a machine such as a treadmill is the ability to customize the mode. The speed can be adjusted using the control panel. For beginners, it is advisable to start classes at a slow pace. An initial speed of 5 km/h will be optimal. Gradually, after the body gets used to such a load, a faster program is selected. However, the heart rate should be no higher than 70% of normal (60-75 beats per minute).

Contraindications to running for weight loss

Before you start running to lose weight, take the time to visit a general practitioner to find out if you have any contraindications. Overweight people tend to have more contraindications than others.

It is forbidden for people with heart disease, hypertension, bronchial asthma, or peptic ulcers to run. It is necessary to temporarily stop exercising after abdominal surgery. It is not recommended to run a lot for people with second or more degrees of varicose veins.

Read next: How to start running: a complete guide to running for beginners

What clothes and shoes to choose for training

A beginner can go for a run in any clothes, but if you intend to make running a part of your life, it makes sense to think about sportswear. It should be as comfortable as possible, not restrict movement, not accumulate sweat, and at the same time “breathe.” A T-shirt and light shorts on a warm sunny day or a thin windbreaker with leggings in cool weather will be the best option.

Let's talk separately about shoes. It must be chosen with special care, because the health of the musculoskeletal system largely depends on what shoes you wear while running.

Just think, in just 1 km of running, your feet hit the ground more than 600 times!

And if you take into account that while running, an acceleration force acts on your leg, during an impact the pressure on your foot is tens of times greater than the weight of your body! Therefore, not only the knees, but also the hip joint and spine can suffer from improperly selected shoes. In this regard, it is especially dangerous to run on asphalt sidewalks!

As you can see, the wrong shoes can lead to disability and make you give up jogging forever! Therefore, choose specialized running shoes for yourself and try to train in a stadium where there is a special artificial surface.

Carcass or stuffed animal?

Don't even think about the meaning of the phrase at the beginning of the paragraph. But if you think about it, then most likely you have some kind of problem and it is related to excess weight. And I think you have thoughts that if you start running, your weight will return to normal, right? All your thoughts are correct, but just running is not enough to burn excess fat. To do this, you need to reduce your calorie intake and this, by the way, is also one of the types of problems.

You’re probably thinking to yourself, it’s bad that I have excess fat, I can’t force myself to run, and I also can’t give up food at night, right? In fact, this is the root of the problem of not being able to start running and playing sports. If with every failure you begin to get angry and angry at yourself, then a simple program is activated so as not to be angry with yourself, I will not do what makes me angry with myself. By the way, this does not apply to the consumption of sweets and food, this is different.

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