How to lose weight with running workouts?

A sedentary lifestyle, poor diet, stress - this leads to a set of extra pounds.

Overweight is a common problem and is the cause of many chronic diseases: diabetes, coronary artery disease, pancreatitis, and oncological pathologies. How to quickly lose weight at home?

Is it possible to lose weight by running?

Together with food, a certain number of calories enter the human body every day. The calorie content of food should be understood as its energy value.

Energy is needed for the life of the whole organism. Different foods contain different amounts of calories. There are few of them in vegetables and fruits, but a lot in meat products, sweets and fast food.

The average calorie intake for a person is about 2200 kcal per day, depending on his age, gender and degree of physical activity. If the amount of energy supplied is greater than it is consumed by the body, then this leads to the formation of obesity. In other words, excess calories are converted to fat.

For weight loss, it is necessary that the number of calories consumed exceeds the number consumed. Therefore, it is impossible to cope with excess weight with the help of diet alone.

Exercise is also necessary. Running in this case is the simplest and most effective exercise that helps to get rid of extra pounds.

How does running affect weight loss?

Benefits of Exercise:

• spending a lot of calories;
• bringing metabolism back to normal;
• improving the appearance and fit of the figure;
• strengthening of muscles and musculoskeletal system;
• improving health and quality of life in general.

How to quickly lose weight at home by running?

There are many different running techniques (jogging, accelerating, light). They have their own characteristic features and can be used for speedy weight loss in various zones and training specific muscles.

For beginners, an easy, restorative run without sudden jerks and accelerations is suitable. More experienced runners can choose their technique based on their goals.

It is believed that running can lead to serious health consequences - deformation of the cartilage tissue and, as a result, joint diseases. This is only partly true.

Any physical exercise must be done correctly.

This is what guarantees that running will only bring health benefits and help you get rid of extra pounds without consequences:

• dosing loads;
• correct breathing;
• choice of feasible equipment;
• good clothes and shoes.

How to breathe correctly?

Breathing during jogging is markedly different from how a person breathes on a daily basis. The effectiveness of training depends on its nature.

Here are the basic rules for proper running breathing:

• Breathe through your nose.

You should breathe through your nose, especially in the cold season. This is due to the fact that during physical exertion, breathing is very deep and if it is carried out through the mouth, then there is a high risk of getting bronchitis or even pneumonia. If you can't breathe through your nose right away, it is recommended to wear a gauze mask during training in the cold season.

• Maintain the pace of breathing.

Breathing should be as rhythmic as possible. To do this, it is important to maintain a pace when one inhalation has an average of 4 steps and the same amount for an exhalation.

• Breathing should be deep.

Newbies often experience nausea and dizziness while running. This is due to tissue hypoxia due to shallow breathing during exercise. When running, you should try to breathe deeply, saturating the blood with oxygen.

• You should not hold your breath.

Any breath holding will lead to a violation of its pace, which will negatively affect the effectiveness of the training.

How to run properly in order to lose weight?

In order for those extra pounds to start to go away, you should do it regularly and for a long time. This is due to the fact that the first 30 minutes are spent on current energy reserves in the form of glucose. And only after its depletion, the process of burning fatty tissue begins.

Morning run rules?

Many runners choose to exercise in the morning. This is quite justified for losing weight, since after waking up, the breakdown of fats will be most effective.

Basic rules for jogging in the morning:

• doing morning exercises just before training;
• the route should run away from busy highways and industrial areas;
• running time - at least 40 minutes;
• the duration of the run for beginners is at least 10 minutes;
• observance of the correct rhythm and depth of breathing;
• after running, you should do muscle stretching exercises and take a contrast shower;
• you can have breakfast after training.

How to run properly in the evenings?

Many people choose jogging in the evenings due to the peculiarity of biorhythms and work schedule.

In general, its rules are similar to all recommendations regarding running in general, but there are also inherent features for it:

• you should run about 3 hours before bedtime;
• do not eat food for 1 hour before running;
• after running, eating is prohibited, you can only drink 1 glass of fermented milk drink.

Running for beginners: workouts from scratch

If a person has never run or started doing it after a long break, then start gradually. In many ways, during the adaptation period, running will be simply brisk walking.

Below is a beginner run program with a 9 week adaptation period:

In the following weeks, you should increase the running time by 5 minutes each. The optimal time for jogging is 1 hour. Beginners should also remember to do a full warm-up to avoid injury.

Treadmill workout program

The treadmill is a great tool for anyone looking to lose weight.

For beginners, the following load alternation program is well suited:

1. Easy run - 1 minute.
2. Moderate running - 1 minute.
3. Fast run - 1 minute.

This complex must be repeated at least 5 times, which will take about 15 minutes. As endurance increases, the number of cycles should be increased by one for every 1 week.

Clothes and footwear for classes

First of all, clothes and shoes should be comfortable and in size. When jogging in order to lose weight, you should wear thick clothing to sweat more intensely and experience more stress. Synthetic clothing is not recommended.

For shoes, simple sneakers or sneakers are best. They should not chafe the foot, but be comfortable and comfortable.

Reviews of losing weight

For a long time I wanted to lose weight and return to my former luxurious forms. For this I have been running for about 2 years. There is, of course, an effect, but only in terms of improving overall well-being, but the volumes have not changed. In general, I will not recommend it if you are overweight.

Larissa

Having reached a weight of 75 kg, my sister realized that this is a lot. But she does not become limp and gives up, so she decided to start losing weight. To do this, my sister ran every day in the park for 40 minutes and lost 1.5 kg. There is an effect!

Lesya

My height was 167 cm and weight 59 kg, so I started jogging for weight loss. I ran 3 km a day, naturally, alternating it with walking. It was very difficult - this sport is not for everybody. But in 2 months I lost 4 kilos. Girls, I recommend!

Valeria

With the help of jogging, I lost 8 kg in 3 weeks. I also train in the gym and eat according to the Ayurvedic system. All this together brings excellent results.

Alexei

I've always been skeptical about running. But when I reached the age of 40, I realized that my figure did not suit me. I had to change my attitude towards this sport and get on the treadmill. In 3 months I have lost 5 kg of weight and this is just the beginning!

Diana

Running is the easiest, cheapest and most effective way to lose those extra pounds permanently. It is important to remember about correct and safe running technique in order to avoid injury.

Beginners, on the other hand, should begin to exercise gradually, taking into account their physical fitness and endurance. If you follow all the rules, running will give you not only weight loss, but also a significant improvement in health and mood.

Watch the video: Running 30 Minutes A Day For 30 Days And This Is What Happened (January 2025).