Running is a great way to lose weight. In the article, we will consider the question of how much, how often, and how exactly you need to run so as not to gain extra pounds.
Regularity
Everyone knows this point. But not everyone observes it. If you want to keep in shape, then you cannot run once a week, but so that your legs fall off. It is necessary to practice at least 3 times a week, a maximum of 5 times, but in moderation, without fanaticism.
Exactly 3 times is enough to maintain normal weight. However, there are several factors here, which we will discuss in more detail below, namely, the quantity and quality of food you eat, the quantity and quality of running workouts, as well as your physical condition, which may not allow you to balance the consumed and expended energy in 3 workouts.
How long should one workout last?
Ideally, your workout should last between 1 and 1.5 hours. This time includes warm-up, run and cool-down.
However, if you are unable to run even 30 minutes non-stop, then the emphasis should be on warm-up and general physical exercises before running. That is, we did a full warm-up. After that, we did several strength exercises for different muscle groups, without additional weights, one repetition each. 7-8 exercises will be enough. After that, start running, alternating between running and walking, if only running is still difficult for you.
If you are quite capable of running on 10 km, then periodically run at different paces and at different distances. For example, if you run 3 times a week, then one day you need to run something longer, for example 12-15 km, but at a slow pace. The next day, average pace and average distance, ideally 7-8 km. And on the third day at a faster pace, but already 6 km. This will be more than enough to keep you fit, and even to improve your running performance, such workouts will be beneficial.
More articles from which you will learn other principles of effective weight loss:
1. Can you eat after 6 pm?
2. Is it possible to lose weight forever
3. Interval jogging or "fartlek" for weight loss
4. How long should you run
How to eat
It is clear that if you lost weight with the help of nutrition, then you do not want to continue to strongly limit yourself in food after reaching the desired weight, and you want to compensate for everything by running.
But in any case, if you eat too much, then 3 times a week may not be enough. And you will have to run 4 or even 5 times a week to keep fit. Therefore, you choose, either to eat as much as your body needs to maintain life and run 3 times a week. Or there is everything that is in the refrigerator, despite the benefits and amount of the product, but at the same time compensate for the calories received with a 5-day workout.
How to find motivation
When you ask yourself how much to run to lose weight, you often don’t think about how to motivate yourself to run at least 3 times a week.
Therefore, you need to look for a more global goal in your run than just supporting your figure. 9 people out of 10, if they start running in order not to gain excess weight, they will stop doing it in a month. And all because a person must see progress. Therefore, when you are losing weight, you see progress in the lost kilograms. But when you do something only to maintain, that is, without progress, then it will quickly get bored.
Therefore, you need to set a goal - to run a certain distance in a certain time, run a half marathon, or even swing 42,195 meters. Just do not forget that you need to run a marathon no earlier than after half a year of regular running training. Otherwise, the harm from such an overload for the body will be more than good. And instead of running, you will have to walk half the distance on foot.
It is this goal that will help you not to think about kilograms, but to think about another, more interesting goal. As a result, you will kill two birds with one stone - you will be able to maintain your figure, and even improve it, and you will progress in running.
To improve your results in running at medium and long distances, you need to know the basics of running, such as correct breathing, technique, warm-up, the ability to make the correct eyeliner for the day of the competition, do the correct strength work for running and others. Therefore, I recommend that you familiarize yourself with the unique video tutorials on these and other topics from the author of the site scfoton.ru, where you are now. For readers of the site, video tutorials are completely free. To get them, just subscribe to the newsletter, and in a few seconds you will receive the first lesson in a series on the basics of proper breathing while running. Subscribe here: Running video tutorials ... These lessons have already helped thousands of people and will help you too.
