7 tips on how to lose weight by running. Rules of training and nutrition for beginners.

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For example, a 12-week study at the Institute of Public Health in Perth, Australia, showed that the test group that did strength training, as well as the group with a combined approach (cardio + exercise equipment), not only lost a greater percentage of fat, but also gained muscle mass.

More clearly, the results of this experiment can be seen in the graphs.

The first is the end results of the four weight loss groups:

The second is the results of reducing the percentage of adipose tissue:

Researchers from the University of Pennsylvania came to approximately the same results several years ago, who proved that strength training burns more fat than cardio. After all, the process of getting rid of excess calories, in this case, continues for several hours after training due to isolated energy load on certain parts of the body.

On the other hand, an 8-month experiment at Duke University in North Carolina, on the contrary, demonstrated the greater effectiveness of cardio compared to “iron” exercises. The test cardio group lost approximately 2 kg of fat during the experiment, while the strength group gained about 1.5 kg. True, in the latter case we are talking about muscle mass.

Also, a number of studies have shown that cardio training is more effective at losing excess weight, but only over a short period of time. For example, you only actively engage in running for the first 2-3 weeks. During this time, the body experiences severe stress, which sheds pounds. However, then the body gets used to the loads, it resists the efforts that you spend jogging. And the rate of calorie burning inevitably slows down.

Both professional trainers and representatives of science agree on one thing - to effectively lose excess weight, as well as achieve a beautiful healthy body, you need to combine cardio and strength, for example, use jogging in the morning to lose weight and then do at least 30 minutes of strength training to gain weight. muscle mass. There is a simple formula here: the more muscle tissue a person has in his body, the more calories he burns.

Do running make you lose weight and why?

A “standard” person weighing 60 kg spends 40 kilocalories per hour while sleeping, working while sitting - 80, walking quietly - 170, jogging - 240.

It turns out that 30 minutes of light jogging consumes as much energy as 1.5 hours of office work.

If you want to burn more calories, run or at least walk! Here is a table for an approximate calculation:

What happens when you run?

Several dozen large and small muscles are involved, each of which requires “gasoline” to work.

To “feed” them, additional energy materials are urgently extracted from reserves. The consumption of oxygen needed for oxidation increases. The heartbeat increases to deliver nutrition to muscles and tissues. Together with sweat and breathing, waste materials are intensively removed.

Once we start moving, we launch metabolic processes that require calories to the fullest.

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In this regard, running, in itself, can be turned into a combined activity. For example, when you practice running up stairs to lose weight, you create more stress on your body than when jogging in a straight line. In this case, not only the legs are trained, but also the back and abs.

And of course, we should not forget about the third important element in the fight against excess weight - proper and healthy nutrition, which will help normalize metabolism and provide the right amount of energy for both cardio and strength training.

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Whether you're running to lose weight or pumping iron at the gym, your body needs a recovery period to gain strength before the next workout. However, it is not always possible to say exactly how much rest you need, and whether you need to do it right now. Maybe you should work on your body a little more? How do you understand that today you shouldn’t burden yourself at all, but instead immerse yourself in meditation and relaxation?

We recommend installing the unique Welltory application on your smartphone, which, by measuring heart rate variability, will show how tired you are, whether stress is accumulating in your body, whether you are ready for active work in the near future, and much more.

Every element of a fitness lifestyle requires a systematic and organized approach. It's not enough to just go out and run a certain distance, nor does working out in the gym mean that you pick up any convenient weight and lift it until you pass out.

Fat Burning Cardio Prep Program

First of all, consult a doctor to determine if there are any contraindications for playing sports. If everything is in order, we begin preparing for jogging.

It doesn’t matter if your physical fitness doesn’t allow you to run even a couple of tens of meters without stopping. At the first stage, you can practice walking, selecting such a speed that you can walk non-stop for 30 minutes. Gradually increase the speed to a fast walk.

The next stage is interval running for beginners. For example, 50 meters - jog, the next 100 meters - fast walking. Gradually increase the jogging interval and reduce the walking interval. This way, the body gradually gets used to longer running loads.

Our goal is to achieve a continuous half-hour run. Upon achievement, we increase the duration of training and / or intensity.

Features of interval running

If we talk about cardio, like running and walking activities, then interval running is considered the most effective for losing weight - alternating high, medium and low tempos over a distance. Due to this, the body experiences both high loads on the route, thereby burning calories, and goes through short periods of rest, recovering for a new breakthrough.

How does interval running affect human health? There are several key points here:

• Increased calorie consumption occurs. During such training, the body experiences severe stress, akin to panic, which forces it to produce more energy;
• The athlete gradually accustoms himself to a high, intense pace, increases the load and copes with it;
• Increases endurance and speed over long distances;
• The leg muscles develop and acquire beautiful athletic shapes;
• The amount of subcutaneous fat decreases and is replaced by growing muscle tissue;
• Metabolism accelerates, which leads to rapid cell renewal.

Principles of running intervals

Before you start training, you need to warm up well by performing a standard set of exercises that everyone probably remembers from physical education lessons.

You can also run for 5-10 minutes at an easy pace. After this, you should start your main workout, interval running. You can run at intervals according to two principles, depending on the circumstances and desires of the person.

By time

This method is for people who have no idea about the length of the route they are covering. For this method, it will be enough to have a watch or stopwatch with you.

This method is carried out according to the following scheme:

1. A minute of acceleration.
2. Two minutes rest.
3. Two minutes of acceleration.
4. Three minutes rest.
5. Three minutes of acceleration.
6. Three minutes rest.
7. Two minutes of acceleration
8. One minute rest.
9. One minute of acceleration.
10. One minute rest.

By distance

This method is for people who know what distance they are covering. For example, at a stadium where the footage of the circles is calculated.

This method is carried out according to the following scheme:

1. One lap acceleration.
2. One circle rest.
3. Two laps of acceleration.
4. One circle rest.
5. Two laps of acceleration.
6. Two rounds of rest.
7. One lap of acceleration.
8. Two rounds of rest.

You can also do it this way:

• 400 meters of acceleration.
• 800 rest.
• 800 acceleration.
• 400 rest.
• 800 acceleration.
• 800 rest.
• 400 acceleration.
• 800 rest.

The number of meters or laps may vary depending on the athlete's training. The main thing is that their ratio and order do not change.

How to choose a running speed for weight loss

If the goal of jogging is to lose weight, then there is no need to run very fast. Speed ​​running is more suitable if the goal of the exercise is to develop speed and endurance of the body.

In addition, fast running can draw energy not only from the breakdown of fat, but from the runner’s muscles, and they are a good helper in the fight against fat folds.

The speed is selected as follows:

• If a person is not prepared at all: then it is better to start with fast walking.
• Initial training (6 -12 months of training): a speed of 5 – 6 km/h at maximum load is suitable.
• Intermediate level (1-1.5 years of training): 7-9 km/h at maximum load.
• High level (2-3 years of running): recommended speed 9-12 km/h. Even well-trained athletes should not run very fast, no more than 12 km/h

By following these rules, each person, depending on his training, can choose the optimal speed for intense running to lose weight.

Running for weight loss: how much should you run, when, where and how?

Several years ago, scientists from the American College of Sports Medicine announced that for effective weight loss you need to run 3-4 times a week, no more than 40 minutes. However, it is worth taking into account physical data. It will be physically difficult for obese people to cope with such loads. Therefore, researchers recommend calculating the first distances for a maximum of 20 minutes 2 times a week, gradually increasing the complexity.

There is still no exact answer which is better: running in the morning or running in the evening. To lose weight, you need to choose the time of day according to your individual rhythm of life. If you find it unbearably difficult to wake up early in the morning, go jogging in the evening. If you calmly get up with the first rays of the sun, go out for a distance in the morning.

It is important to take into account that after a morning run you are charged with energy for the whole day, and an evening run perfectly relieves the stress accumulated during the work day.

One type of running activity that many people look at with a smile and a bit of condescension is running in place to lose weight. However, professional trainers recommend approaching these workouts no less seriously than jogging on the street, stairs or treadmill. After all, the effect on the body when running in place is no less strengthening and health-improving than when jogging in the park or at a sprint distance.

So, what should an effective running program for weight loss be, according to the application developers? Let's look at the main functions of a mobile trainer.

What are the benefits of evening jogging?

The main convenience of running is that it does not require any special exercise equipment or equipment. You can do it right on the street within the city. This is convenient for people who are at work from morning to evening. They can engage in such physical activity after a hard day at work.

It is known that at different times of the day the body reacts differently to physical activity. Therefore, it would be quite logical to consider the benefits of evening running for weight loss.

Benefits of evening running:

• Most people spend a lot of time sitting at work. This leads to a slowdown in blood circulation, and, therefore, a worse supply of oxygen to tissues. Running in the evening helps to speed up the blood and eliminate the negative consequences of a hard day at work.
• In the evening it is easier for a person to force himself to run. Not everyone is able to get up early for a morning run. After work, everyone can take time to heal their body.
• Many people experience severe psychological stress at work. Running will help relieve it, during which a large number of “happy” hormones are released.
• A person consumes a large number of calories per day. Running before bed allows you to get rid of their excess.
• If you exercise after your last meal, fat burning will continue during sleep.
• Running in the evening helps eliminate waste and toxins that have accumulated in the body during the day.

Be sure to read: Is it worth participating in the “Mad Cutting” program - diet and exercise

Workout plans in the app

After you have installed and launched the application, you need to fill out a traditional questionnaire where you indicate:

• Floor
• Age
• Weight
• Height
• Level (beginner, intermediate, advanced)

Next, the application offers you to choose one of five training plans:

1. Start running

2. Running for weight loss (two levels per level of training)

• Beginning
• Average
• Advanced

3. Walking for weight loss

• Beginning
• Average
• Advanced

4. 5K running coach

5. 10K running coach

Start Running - a 4-week training plan that, as the developers assure, will get you off the couch and teach you to run 3 km per workout. Essentially a starting plan for those new to running.

Running for weight loss is the same interval running with alternating walking, running and sprinting. With each new workout, the load gradually increases, so it is not recommended to skip days with the desire to complete the plan quickly.

Walking for weight loss is the easiest plan that will help maintain health for those for whom running is contraindicated. This is also a great way to get in shape after a long break from sports, improve heart function and shed extra pounds. You can read more about the benefits of this activity in our article Walking for weight loss.

5K Trainer - 7 Week Interval Training Program. The plan promises a non-stop 5K run after just 3 30-minute workouts per week.

The 10K coach is the best option for transitioning after completing the 5K program.

Contraindications to classes

You need to understand that running has a fairly intense effect on the body. Therefore, there are a number of contraindications to this type of training.

Contraindications for running:

• Hypertension;
• Pathologies of the heart and blood vessels;
• Tumor diseases of malignant and benign types;
• Gallstone and urolithiasis;
• Serious kidney pathologies;
• Pregnancy;
• Postoperative period;
• Recovery period after childbirth;
• Injuries to bones and joints;
• Exacerbation and severe forms of diseases of the musculoskeletal system;
• Exacerbation of any chronic diseases;
• Colds;
• Tuberculosis of bones.

In any case, if you have any illnesses, you should consult a doctor before you start running.

It is also worth noting that if you have varicose veins, classes should be held in special compression garments. It minimizes the risk of negative consequences.

How to train with the app

Let's look at a specific example of how training works with this mobile program. Choosing a running plan for weight loss and the first level for beginners. This program includes 24 workouts: 3 days each for 8 weeks. Please note that from the second week, interval training becomes intense.

The running table for weight loss looks like this:

Click the “Start” button and go to the training settings. In the “Workout Information” tab we learn that our 34-minute run will consist of the following points:

• Warm-up
• 2 times 1 minute run and 2 minutes walk
• 2 times 1.5 and 1 minute running and 2 minutes walking
• 1 time for 1 minute of running and 1 minute of walking
• Hitch

Then you can select the coach's voice. There are five options to choose from: 1 in Russian and 4 in English. By the way, in the general settings you can adjust the frequency of motivating remarks and audio prompts. For example, you can set it up so that the trainer constantly encourages you, and prompts notify you about time, speed, distance and calories.

Next, you select the location type:

• running outside for weight loss
• running on a treadmill for weight loss

In the first case, you can connect a GPS sensor to measure distance, pace and calories, in the second case, you can measure only the energy expended.

The application also has a multimedia option. You can go for a run to your favorite music through the built-in player, and add a photo illustration to the workout itself. By the way, in the paid version you get access to playlists from the application with music of various genres. You can choose energetic electronics, techno, rock, 70s disco, punk, DJ sets specially assembled for the application - hundreds of assemblies in total.

After completing your run, you receive a report card, which shows all the parameters of your run: time, distance, pace and calories, in total and at intervals.

Here you can add a note about your impressions and share the report on Twitter or Facebook. Very useful data can be obtained through the weather informer. The indicator shows the current temperature, so if, for example, you run in winter to lose weight, you can study how frost or warming affects your results.

A separate schedule helps you monitor your weight, where you make all the changes for every day. All data is displayed on a fairly clear graph.

Meal planning

As already noted, any fitness plan includes not only training, but also proper nutrition. And here the application contains two extremely important options:

1. Meal plan
2. Grocery list

However, it is worth considering that access to them is provided, as in the case of music playlists, only when purchasing the premium version - about 560 rubles. However, you are given 7 days to test all functions for free, after which you decide whether to confirm the purchase or remain on the paid premium.

The nutrition plan is based on the training plan. You receive a menu for every day, which will include several meals. True, some users complain that recipes for healthy eating often turn out to be quite pretentious and contain complex ingredients.

Indeed, the app contains recipes for which you are unlikely to find ingredients in the nearest grocery store. So, some dishes require such delicacies as scallop, Dijon pepper, coconut oil or coconut sauce, star anise, young paprika, and other exotic things.

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If the recipes in the application seem too intricate and complex to you, use our Nutrition section, where you will find simple and healthy dishes from the most affordable products.

This is what the menu for one day looks like in terms of nutrition according to the running program for weight loss:

Breakfast: Oatmeal with egg

First snack: Triple mix of nuts, sunflower seeds and raisins

Lunch: Scallop skewers with oranges

Second snack: Protein bar with chocolate and coconut flavor (prepared snack)

Dinner: Chicken fillet with pickled peaches

Unfortunately, the menu does not indicate the number of calories in a particular dish, as well as the breakdown of BJU - important data in any nutrition plan.

But the application carefully creates a shopping plan for you for the week ahead. Based on the menu, you receive a list of products with their exact quantities. This means that you can go to the supermarket in advance and pick up groceries for several days ahead, so as not to rush to the store every day.

Mistakes of beginner runners - why it is important to master running technique

Walk to the nearest park in the morning and watch the runners there. Traditionally, the majority of them consist of young boys and girls, with a minority of women and men aged 30–40 years. There are most likely no professional runners among them; most runners try to lose weight and improve their physical fitness. Take a closer look at how they run:

• adheres to the asphalt surface;
• talking to a companion, breathing noisily and unevenly;
• the supporting leg is lowered loudly and with a clap;
• sway their body, swing their arms wildly;
• they often stop, then start abruptly again, trying to catch up with lost time.

All of these are clear harbingers that today or tomorrow these people will feel physical fatigue, pain in the knees or spine, tingling in the side or heart. Those who start running often catch colds, injure their joints and sprain their ligaments, experience sudden jumps in blood pressure, or simply do not see the intended result. It is quite natural that after running for a week and a half, they stop training.

All they had to do was consult their family doctor about the characteristics of their body, read several competent articles explaining how to run correctly, and practice new skills over a short distance, preferably with a running coach.

Tips from the app

One of the coolest sections of the app is a list of tips and tricks for lovers of running and a healthy lifestyle. Every day, this or an item is displayed on the main page in the form of the Tip of the Day. There are 89 tips in total on the list.

Here are some of them:

How to increase motivation?

1. Stick to your training plan
2. Work out with a coach or good friend who will encourage you and remind you of your successes
3. Run to the music
4. Reward yourself for achievements. For example, after the first 5 kilometers you can buy new sneakers.

How to choose running shoes?

The best time to buy shoes is the second half of the day, as by this time the size of the feet increases slightly. You should choose running shoes made from quality materials. Even though the purchase will cost you a tidy sum, you will be able to walk several hundred kilometers in your new sneakers without the risk of the shoes falling apart.

It is very important to lace up your sneakers or sneakers tightly, as stopping due to untied laces will throw you off your rhythm.

How many times a day should you eat?

What is important here is not the number of meals, but taking into account proper nutrition in general. Follow your individual calorie intake and dietary requirements - and you can eat at least 6 times a day, at least 3 times. However, keep in mind that breakfast and lunch should be hearty, and dinner should be light so as not to overeat at night. It is better to eat the feeling of hunger not with what is left from lunch, but with a small amount of vegetables or fruits.

What drinks are bad for those losing weight?

Although drinks do not make you feel full, they can also ruin your weight loss efforts. Just like with food, it is important to watch the amount of calories and sugar. For example, coffee with milk and whipped cream can contain about 800 kcal, one can of soda can contain about 140 kcal.

Therefore, the best friends for those who watch their weight: clean water, black coffee and tea.

Weather and running clothing

Since excess heat is actively produced in the body during running, you should not wear too much clothing even on a frosty day. Dress as if it were several degrees warmer outside than it actually is - this way you compensate for the external temperature with the heating of your body. In summer, be sure to wear a sun hat and do not plan to run in the hot sun. In hot weather, you can also tie a wet bandana around your neck.

How to run to lose belly fat: useful tips

How effectively running will help you lose belly fat, and how many calories you will burn in the process, is determined by many factors. Be sure to consider the following points:

• Increase the duration of your workout. During the first 15-20 minutes of running, only previously consumed calories are burned, but after that, fat deposits begin to be burned. Therefore, you need to run for at least forty minutes. If you find it difficult at first, alternate between running and walking, but don't stop.
• Vary the intensity. You can speed up and slow down the pace, swing your arms, raise your knees high. Steeplechase running is also a great option. All this helps increase energy costs.
• Extend the distance . Every next hundred meters increases your calorie loss.
• Your psychological attitude is important - classes should bring joy and pleasure, otherwise you will not last long.
• Those who want to not only lose weight, but also increase the load on their muscles, can use special running weights or wear a heavy backpack. But remember a sense of proportion.
• Energy loss increases if you run in the morning and in cold weather.
• If you wrap your stomach with cling film and run , energy consumption will be higher due to the greenhouse effect, so you can use this technique.
• Fatigue and changes in heart rate are a normal reaction of the body to stress. The body intensively loses calories with a pulse of 140 beats. But remember about moderation : fatigue is acceptable, but you definitely don’t need to bring yourself to a semi-fainting state.
• You can't stop suddenly. If, after finishing running, you continue physical activity, the body will continue to rapidly lose calories. You can simply switch from running to walking with your arms swinging. The main thing is to stop smoothly. This will help the body recover and normalize the pulse.
• As already mentioned, regularity is very important . You can start with minimal loads, but gradually they need to be increased. Don't take breaks. When you already have some training, you can run three times a week for 60-80 minutes. If you experience severe discomfort or worsening of your condition, stop exercising and consult your doctor.
• If the weather outside is bad and there is no treadmill, you can run in place. The room in which you will run should be cool and well ventilated. If you plan to run in cold and rainy weather, make sure to wear appropriate shoes and clothing.

• Before you start running, do a light warm-up. Walking, bending, swinging will do. Start each session with a warm-up - this will help prevent injuries by preparing your muscles for stress.
• Correct body position when running is important . Your back should be straight, do not tilt your body. You need to relax your arms, bend them slightly at the elbows, do not clench your fists, make rhythmic movements with them. You need to step on the entire surface of the foot. If you focus only on your toes, your calves will suffer; if you focus on your heels, your spine will suffer.
• It is important to breathe correctly . Inhale deeply through your nose and exhale through your mouth.
• You can alternate between different types of running, and also combine running with other exercises.
• If you run outside, it is recommended to choose natural terrain, with dirt rather than asphalt. After completing the lesson, let your breathing recover and take water treatments.
• If you run regularly or have just started doing so, it is recommended to periodically consult with a specialist, check with him about contraindications, and discuss the intensity of the load. This will help prevent unpleasant consequences.

Now you know whether you lose belly fat when running, and what you need to do to make it more effective. But remember that regular jogging is not everything. If you want to get a perfect stomach, it is also recommended to perform strength exercises on the abs - they will help tighten the muscles and make the figure more prominent. Women can use the hula hoop.

Also don't forget about the importance of proper nutrition. Eat often and in small portions, consume healthy and low-calorie foods: lean meat and fish, cereals, fruits and vegetables, vegetable oils. Nutrition should be balanced: contain proteins, fats and carbohydrates. Avoid sweets, fatty foods, fried foods, fast food and other harmful foods. To lose belly fat and lose weight in general, you need to create a calorie deficit - consume less of them through food and spend more through physical activity. Well, running is a great way to get rid of excess fat, tighten your figure and improve your health.

Verdict

Overall, the application gets a solid “B” on a five-point scale. The big advantage of the program is that it is not tailored to any specific gender, age or activity level. Install Running for weight loss for a man, woman, child, pensioner - everyone can find the optimal training plan for themselves.

The pleasant and convenient interface is designed so that any important option can be reached through 1-2 taps on the screen. During training, it is very convenient to set up audio prompts, which are complemented by vibration of the smartphone during the change of stages.

Purchasing the premium version is probably justified. Few running fitness apps will give you a daily meal plan. The recipes, of course, are tricky in places, but with the help of the grocery list you can purchase everything you need in advance. By the way, here is an important point: all products, recipes and descriptions are given in Russian.

The app has a very common “Share with a friend” feature. The Bodymaster team is also trying to keep up with trends and invites you to combine business with pleasure: read our mega-review of one of the most popular running trackers in the world, Strava, and install it on your phone. Then join our Bodymaster Strava Club so you can share your coolest running achievements with us.

Recommended time of day for running

The recommended time of day depends on the individual characteristics of the person.

You need to train when you feel energetic, so when choosing, consider whether you are a morning person or a night owl.

In the morning time

You should only run in the morning if it brings you pleasure. You need to start exercising when you finally wake up. It is advisable to train not on an empty stomach, but after a light breakfast.

In evening time

Exercising in the evening will bring no less benefits, especially if you find it difficult to exercise in the morning. After such training, you will be able to fully relax, but you should not run 1-2 hours before bedtime.