How much you need to run to lose weight: table, how much to run per day

Of course, every novice runner is interested in how much you need to run to lose weight, because clear and specific information helps to create an individual training plan. In this article, we will analyze in detail all the popular questions on this topic, we hope that after reading you will clearly understand in which direction you should move on!

First, we suggest studying the information on running for weight loss according to the table: how much you need to run to lose from 3 to 30 kg

The table shows very average values, you should understand that each organism has its own characteristics - someone loses weight quickly, someone takes longer. Also, at the same time as jogging, it is important to monitor your diet, get enough sleep, not get nervous, drink plenty of water, breathe correctly. And also, you need to monitor your health, because not every person is allowed to run a lot.

Before starting a training course, be sure to make sure that you have no contraindications for running. If you suffer from chronic diseases, visit the doctor who is observing you and ask how much you need to run.

Recommended workout duration

Let's look at how much you need to run to lose weight - specifically, let's take a look at the optimal duration of one workout. Did you know that in the first 40 minutes of physical activity, the body expends energy from glycogen stored in the liver (carbohydrates), and only then begins to break down fats? This means, in order to lose weight, the total duration of the session should be at least 1 hour, while the last 20 minutes should be devoted to running.

We recommend the following scheme, which has proven itself well among beginner runners who are trying to shed those extra pounds:

1. 10 minutes are devoted to warm-up - simple exercises for all muscle groups according to the principle from top to bottom;
2. 20 minutes jogging or brisk walking. Alternatively, you can alternate between these two exercises;
3. 28 minutes of running on the following program: 2 min. running / 2 min. brisk walking - 7 approaches.;
4. During the last 2-5 minutes, cool down is performed - stretching, slow walking, breathing exercises.

If you are wondering how many kilometers a day you need to run to lose weight, hardly anyone will be able to answer you for sure. The fact is that the answer depends on many factors and, first of all, on the running technique.

• For example, a person who is jogging maintains an average speed of 8 km / h. That is, for an hour's workout, he overcomes 8 km at a moderate pace and this is quite a sufficient daily load;
• An athlete who chooses interval jogging takes only 20-30 minutes and runs about 2 km, but at the same time spends three times more energy;
• An exercise completely devoted to fast walking is the most gentle, it requires less physical expenditure, so walking to lose weight takes a lot and for a long time;
• Cross-country running is also a high-intensity exercise, so as with interval jogging, it's not distance that matters, but quality.

That is why it is more correct to ask not how much a day you need to run to lose weight, but how you need to run and how often.

Workout intensity

The amount of spent energy depends on the intensity, which is calculated in calories. The more you push yourself on the track, the more fat you lose. However, this does not mean that in order to lose weight quickly, you need to engage in intense jogging every day - this will have a detrimental effect on the body.

If you go jogging 5 days a week, ideally 2 of them are calm pace, 2 interval jogging, 1 long running at a moderate pace. With a 3-time schedule, 2 days should be devoted to quiet training, 1 intensive.

As we wrote above, it is difficult to answer how long you need to run to start losing weight, because each organism has its own characteristics. The most important thing is to gradually increase the load so that there is no addiction.

So, the length of a run depends on the following factors:

1. Running technique;
2. Weekly training schedule (how many times a week);
3. Runner's well-being;
4. Program.

Important! We recommend that you do not dwell on one type of exercise, alternate classes for different types of muscles. For example, master the technique of walking on the buttocks to shape that part of the body.

Training program

If you are interested in how much you need to run to lose 1 kg or 10-15 kg, we will advise you to choose a program, and then carefully follow its points. Such schemes take into account both energy costs and the duration of training, and also break the entire schedule into the required number of days (months), so they are convenient.

Here are some popular programs:

If you are not pursuing the goal of losing weight, and you are interested in how much you need to run a day for health, end the workout when you feel that it has ceased to bring pleasure. Always go out on the lane in a good mood, and never force yourself to exercise.

Weight loss alternatives to jogging

To wrap up, here are some exercises that are considered great alternatives to running and are great for losing weight or temporarily replacing your run:

• Step up the dais. The height of the object you are walking on should be no higher than the middle of your lower leg. This exercise is easy to perform at home and is almost as good as running load, especially if you do it at a fast pace;
• High jumps (we recommend that you study different versions of this exercise, they are all equally useful);
• Jumping rope - the harder and more often you jump, the more effective your training will be.

If you decide to run on a treadmill to lose 10 kg or more, you can successfully apply any of the programs given in the article, because the treadmill perfectly replaces the natural track. The disadvantage of this activity is its monotony and less fresh air.

We hope you understand that the main idea that we tried to convey to you, explaining how much you need to run to lose weight, is that it is not the duration of the session that is important, but its quality. The more energy you spend, the stronger and faster you will lose weight and nothing else!

Watch the video: How Much You Should Walk Every Day to Lose Weight (June 2025).