The process of losing weight includes 2 main components - proper nutrition and exercise. And running is the foundation. The best option for physical activity for the purpose of losing weight. Running can be an effective tool in the fight against extra pounds only if it is done regularly. You need to spend 250-300 minutes a week in active movement, namely running (this is an average of 40 minutes daily).
It's worth noting that running for less than 20 minutes is simply not effective for weight loss purposes. Since in such a short period of time the body only sways, and no fat burning processes have time to start. A workout lasting 20 minutes or less is purely recreational in nature.
To determine the boundaries of useful running, you need to get a heart rate monitor and constantly monitor your condition. The formula for the optimal heart rate required for effective fat burning is simple. You need to subtract your age and 50% from 220. The resulting number will be your heart rate for optimal and effective fat burning when running.
Running as a method of losing weight
Numerous weight loss techniques usually include running. However, can this process of movement be considered as an independent means of losing weight? This question cannot be answered unequivocally, because in addition to active sports, a person must normalize his own nutrition, otherwise a diet consisting of only harmful foods will completely cover all excess calories burned.
However, if you have firmly decided to lose weight and are already making good progress in eliminating everything harmful from your daily diet, then running can become the basis for further weight loss.
Running in numbers
Running can be a very effective way to combat excess weight, only if you do it regularly . You need to be in active movement for at least 250–300 minutes a week. At the same time, you don’t have to exert your last strength - you can alternate running with walking.
In order to more or less accurately determine the parameters of a healthy run, it is advisable to get a heart rate monitor and immediately calculate the optimal heart rate necessary to activate the fat burning process. This is easy to do: just use the formula [220 - (your age) - 50 percent = optimal heart rate for exercise] to determine the optimal heart rate for your health while running and monitor it during exercise.
Experts note that effective training cannot last less than twenty minutes. Why? It’s just that the first fifteen minutes of running, the processes of fat burning only “swing” and running itself is of a purely health-improving nature - this has a beneficial effect on the body, but in no way relieves you of extra pounds.
So, the daily “dose” of running recommended by most experts is an average of forty minutes, at least five times a week.
However, it is worth understanding that each person has his own weight loss goals: for some it is enough to lose a few kilograms, while others decided to lose weight dramatically, getting rid of a decent “extra load” on their body in the form of ten or even twenty kilograms.
Should you drink or eat?
Before starting your run (30 minutes), you can drink a glass of water or juice. Half an hour after training, you are allowed to drink as much liquid as you like.
It is not recommended to drink during a run or immediately after it. If you really want to, you can rinse your mouth with water or drink it in very small sips.
There is no point in eating before physical education. Firstly, doing exercises with a full stomach is harmful. Secondly, burning fat reserves and losing weight will not work with this approach.
eat food 2 hours after exercise. It is better if these are protein products, including sports nutrition rich in proteins. Fats and sweets should be excluded from the diet as much as possible in order to achieve the desired effect.
Recommended foods include: rice, yogurt, dried fruits and fresh fruits and vegetables. From sweets - honey.
How long should you run to lose weight?
So, you want to lose a certain amount of kilograms, but you don’t know how much you need to run? Below is a table that answers the question of how much you need to run to lose weight:
- For 1 kilogram - 19 hours of running are required;
- To lose 5 kg, you need 93 hours of running;
- To lose 10 kilograms – at least 180 hours;
- Twenty kilograms - 350 hours.
Naturally, the above running load must be distributed evenly, preferably no more than three hours a day; if necessary, you can refuse “weekends” and exercise constantly.
Approximate running training plan for 4 weeks
So, now that we've covered the basics and have a clear understanding of running and losing weight with it, let's move on to those first steps, which may be a little difficult, but that's just the beginning.
This will be especially difficult for those who are accustomed to leading a sedentary lifestyle. Here is an approximate training plan for fat burning in 4 weeks (+ printable table below):
1 Week
- Monday - start with an easy 20-minute walk;
- Tuesday - rest or light cardio (swimming, cycling, etc.) for 20 minutes;
- Wednesday - walk 25 minutes;
- Thursday - rest or light cardio for 20 minutes;
- Friday - walking/running 4 sets (4 min. / 1 min.);
- Saturday - rest or light cardio for 20 minutes;
- Sunday is rest.
2 week
- Monday - walk/jog 5x (walk 4 min./jog 1 min.);
- Tuesday - rest or light cardio for 25 minutes;
- Wednesday - walk/jog 6 approaches (3 min./1 min.);
- Thursday - rest or light cardio for 25 minutes;
- Friday - walk/jog 7x (walk 3 minutes/jog 1 minute);
- Saturday - rest or light cardio for 25 minutes;
- Sunday is rest.
3 week
- Monday - walking/running 7 sets (walking 3 minutes/jogging 1 minute);
- Tuesday - rest or light cardio for 30 minutes;
- Wednesday - walking/jogging 9 sets (walking 1 minute/jogging 2 minutes);
- Thursday - rest or light cardio for 30 minutes;
- Friday - walk/jog 7x (walk 3 minutes/jog 1 minute);
- Saturday - rest or light cardio for 30 minutes;
- Sunday is rest.
4 week
- Monday - walk/run 6 sets (walk 1 minute/jog 4 minutes);
- Tuesday - rest or light cardio for 30 minutes;
- Wednesday - walk/run (walk 5 minutes/run 20 minutes/walk 5 minutes);
- Thursday - rest or light cardio for 30 minutes;
- Friday - race 28 minutes;
- Saturday - rest or light cardio for 30 minutes;
- Sunday is rest.
How to overcome problems?
You need to run regularly to lose weight. However, this is also useful, but comes with a number of problems.
How to get up early and start running?
In the morning you want to sleep longer, but when you get up late, you have neither the desire nor the time to go for a run. This is laziness and it can be overcome!
Try to schedule your first run on the weekend. When you get up in the morning, do not have a heavy breakfast - a glass of dairy products, tea or light fruit is enough. Dress the way you will dress every time you run. For the first time, you don’t have to run the distance, but just quickly walk it.
How to get ready for the event?
Try to find for yourself the clear benefits of morning running. First of all, it is fresh air, the absence of cars and a large number of people. It will also be easier for you to plan your working day, add a positive mood for the day, and take a break from everyday problems.
How to properly run to lose weight?
Impact jerks or race walking are not suitable for losing extra pounds. The optimal pace of movement is a jog, the so-called jogging. It is in this mode that you not only lose extra calories, but also strengthen muscles, normalize the functioning of the cardiovascular system and increase energy output throughout the day.
Before running, you definitely need to warm up. When moving, move naturally and relaxed, keep your torso straight, freely move your arms in time with your running. Exhale the air taken in by your lungs completely, and if necessary and tired, take a quick step. Do not forget to gradually increase the load - from one or two kilometers and above.
Where to run?
The best places to solve this problem are squares, parks and side streets, which are located away from the central highways. If the weather is not conducive to morning jogging, then you can replace it with home exercises with a jump rope or purchase a treadmill or a special exercise machine for your apartment.
How to overcome boredom?
Loneliness is not always pleasant for a runner, especially if she is a representative of the fair sex. Try to find company for yourself - a friend, close relative or loved one. As a last resort, you can involve your dog in this event, and if this is not possible, take a convenient portable player with you and enjoy your favorite musical compositions.
What to wear?
For daily activities, it is imperative to choose comfortable and functional clothes. First of all, these are sneakers with shock absorbers that properly fix the ankle. Socks made from natural materials, as well as a cotton T-shirt or tank top, and, if necessary, a tracksuit, will suit them.
How to stay motivated?
Even if you have started running regularly and really want to lose weight, you may lose motivation from time to time due to a number of problems and laziness. In order to complete the entire “weight loss course” from start to finish, create yourself a clear schedule of classes and strictly adhere to it. Keep a notebook where you can count the kilometers traveled, as well as the kilograms lost, broken down by week.
Think positively, don’t torture yourself with gloomy thoughts, read positive news and jokes, truly believe in yourself!
What is more effective
Running or walking, cycling or running, jumping or walking? Listen to your desires.
If there are contraindications to increased physical activity, you feel unwell, the weight is too high, or it’s difficult to move, then walking is the best option.
Walking may be the best option if you are overweight photo ru.wikihow.com
Compared to cycling, jogging is more intense, because... All muscle groups are involved. The same can be said about the jump rope. It acts as an addition. It cannot replace a full workout. Jumping certainly helps you lose weight. Do them as a warm-up or between repetitions and you will achieve good results.
results
In a month of regular training with the help of running and proper nutrition, up to 10 kg of excess weight can be lost. A nice addition will be toned legs and the absence of cellulite.
A trained heart works more efficiently, blood pressure normalizes, mood and vitality increase significantly. It will be easier for you to climb stairs and walk long distances.
In order not to lose motivation, you need to try to keep yourself in a positive mood, communicate with people who are similarly struggling with excess weight, and read their reviews before and after starting training. You can keep a diary in which you meticulously note your successes. This disciplines, does not allow you to quit what you have started, and does not ask the question again and again: “Does running help you lose weight or is the effort expended useless?”, because otherwise everything will go down the drain. And, of course, you need to believe in yourself.
Running program for weight loss
The schedule of running classes described below to get rid of extra pounds is designed for a week-long course with five-day loads. If possible, you can run on weekends, repeating the basic procedures every week until the desired result appears.
1st day
Start warming up all parts of your body, which you do for at least ten minutes. If you are new to running, you can either run or walk your first distance at a brisk pace. Your main goal for today is to prepare the body for dynamic increasing loads. The basic class time is about twenty minutes, after which you spend another five minutes walking slowly and stretching your core and legs.
2nd day
Warm up for ten minutes, then run at an average pace for about forty minutes, alternating between medium and low speed. For the last ten minutes you can take a step.
3rd, 4th and 5th days
Gradually reduce the time spent walking and increase the interval of continuous running at an average rhythm. Don't forget to warm up before and after your run!
Cautions
It is important to listen to your body, its reaction to physical activity and select the most optimal method for losing weight. Despite the fact that running is considered one of the safest sports, even it has several contraindications:
- exacerbation of chronic diseases;
- flu, colds, any illness with fever;
- significant obesity;
- pathologies of blood vessels and heart;
- spinal injuries, knee problems;
- some gynecological diseases.
- Choose comfortable running shoes
Running is an accessible way for everyone to lose weight and get your body in great shape. A little time and patience will definitely lead to the desired result.
