Running outside can be an effective weight loss tool if you approach it correctly.
Research shows that a running program based on high-intensity interval training (HIIT) loses the most fat. For example, in 2014, researchers from the University of Moscow reported that subjects who performed 57 percent high-intensity training over nine weeks lost more than six kilograms on average. The other 68 percent who did the low-intensity workout did not lose weight, despite increasing their aerobic fitness two and a half times more than the HIIT group.
Is it possible to lose weight by running?
For those people who doubt that running for beginners is effective, fitness trainers provide irrefutable arguments proving the benefits of this activity. During the race the following happens:
- improvement of metabolism;
- strengthening the musculoskeletal system and muscular system;
- burning calories (340 kcal in 30 minutes);
- inclusion of almost all muscle groups;
- increasing stress resistance and endurance of the body;
- saturating the body with oxygen;
- ventilation of the lungs and increase in their useful volume;
However, it must be taken into account that the duration of training should be sufficient, at least 3-4 times a week for half an hour. In addition, running to lose weight in the belly and other problem areas is effective only when a person switches to proper nutrition and counting calories burned. Otherwise, instead of getting rid of extra pounds, he will build muscle under a layer of fat.
What is the best time to run?
It is known that during the day the physiological functions of the human body change. The body's greatest endurance is between 10-12 noon and in the evening between 17-19 hours. As you can see, it's only two hours. Athletes most often train at this time. Running in the morning or evening depends on your work schedule.
If your work day starts at 8 am, then it is better to run in the evening. Although, if you can get up early, then in the morning too. Before you start jogging, you need to lie down for about half an hour, but this is not necessary. It is best to run on an empty stomach.
Before running, you need to stretch your joints, a small warm-up will help with this - 10 minutes will be enough. This is a “standard” warm-up, including rotational movements of the torso, simple swings of the arms and legs.
You can even take a quick walk just before running.
It is best to do your first runs within 10-15 minutes. Then, with each run, increase this time a little, up to 40-60 minutes. If you run for 1-2 days, then skip a few days, there will be practically no result from this. The most important thing is daily systematic jogging, which will definitely benefit you.
So, what is the best time to run - morning or evening?
It doesn't really matter when you run.
Whether it’s in the morning or evening, it’s not that important. The main thing is to start from your habits
Running in the morning
Plus, running in the morning gives a positive charge for the whole day, in particular, it improves your well-being, mobilizes all body functions and, of course, your mood becomes much better. The downside is that the body is still in a half-asleep state, which can cause additional stress.
In the morning, a large amount of harmful substances is concentrated in the air compared to other periods of the day, which naturally can affect your health. Most people are not used to getting up early in the morning and jogging.
And if you do all-around events and use a traditional bow, then fewer people will distract you from your training.
Running in the evening
Plus, it’s easier to run in the evening and after an evening run you feel great in the morning. Also, basically all professional athletes run in the evening. The downside is that when you come home in the evening after a busy day, you may feel sleepy and will no longer have much desire to go for a run. However, after going for a run, you will again feel a surge of strength and energy.
To summarize, there are two main things to remember before you start running:
- choose a time for running - you need to take into account your body’s biorhythms;
- only regular training will bring benefits, at least 2-3 months of daily running.
Dmitry, www.vitamarg.com
How to start running from scratch
After learning all the benefits of this activity, a beginner will need to decide where to start to get faster results. Experts advise adhering to the following rules:
- Choose the right time to train. Some people find it better to run on an empty stomach, early in the morning. It has been proven that you can burn more calories during this time by reducing your appetite. In the evening, exercises are performed only after 1-1.5 hours have passed after eating.
- Wear comfortable sportswear that will not restrict movement. If you run in the summer or at home on a treadmill, you can buy special breeches or a belt that reduce the volume of your hips and waist during running exercise.
- Start classes with a warm-up. This way the muscles will be able to warm up and will hurt less.
- Drink clean, still water in small sips while jogging. A large amount of liquid will lead to heaviness in the stomach.
- Increase the time and distance of the race gradually, starting from 8-10 minutes.
- Choose a diet that contains more proteins, limit the intake of salt and carbohydrates.
- Choose the right workout intensity. If while running your heartbeat becomes higher than the permissible norm (140 beats per minute) and your health worsens, you should consult a doctor and choose another type of sports activity for weight loss.
- Jogging regularly at least 3-4 times a week.
- Take the correct position - straighten your back, relax your arms, slightly bending them at the elbows. The body should not be tilted too forward. The entire foot should be used when running.
- Learn to breathe correctly by inhaling through your nose and exhaling through your mouth.
- Run not on asphalt, but on dirt or a cork track to avoid joint injuries.
- Buy a fitness bracelet that will help you count calories burned.
How to breathe correctly during exercise
To ensure that your body gets less tired while running and is saturated with oxygen, breathe properly through your nose. In the case of mouth breathing, you will constantly want to drink from a dry mouth. It is correct to take long breaths in and out while running, but you should not hold your breath. While jogging, you can only drink clean water or specially formulated workout drinks. It is recommended to drink liquid infrequently, in small sips.
How long should you run?
Many people who decide to lose weight are interested in how much time they need to devote to exercise daily. Unlike strength training, where an instructor can easily create an individual program, accurately calculating the number of minutes for daily jogging will be much more difficult. If you run several times a week, covering at least 1-2 kilometers, you will quickly strengthen your muscles.
However, fat cells are destroyed very slowly. This happens because during the first 20-25 minutes of training, the body will burn glycogen energy and only then, when these substances become insufficient, excess fat begins to be consumed. For this reason, the last 10-15 minutes of jogging are considered the most effective for weight loss.
How to run correctly to lose weight in your stomach and legs
If you haven’t exercised for a long time and suddenly decide to run to lose weight, then start with light loads. At first, train for 10-20 minutes a day, running at an average speed. But if even such a load causes you to be very tired, then switch to race walking. When starting to run, gradually increase the duration of your workout, bringing it to 40–60 minutes.
It would be wrong to run at maximum speed all this time, because this will negatively affect your health. To feel comfortable, choose comfortable shoes and workout clothes. Basically, jogging for an hour or with interval exercises is used for weight loss. Measure your heart rate before and after your workout. For running, the normal beats per second is 120–130. Let's look at how to train correctly in these two cases.
Interval running
A special running technique with alternating loads will help people who do not have extra time for sports training to lose weight. During interval training, the lungs and heart experience a lot of stress, so this method of getting rid of extra pounds is not suitable for smokers and patients with cardiovascular diseases.
- Vitamin A - why it is useful for the body
- Herpes zoster - symptoms and treatment in adults at home using folk remedies and medications
- Lard in brine - recipes for dishes in a jar at home with photos
Alternating running with maximum load and a period of rest triggers special processes in the human body that lead to weight loss. After 20–30 minutes of jogging with alternating loads, fat is actively burned. This process, according to some data, continues for another 6 hours after training, even if you just walk or rest. The interval training cycle consists of 4 stages:
- the first 100 m - fast walking (muscles warm up, blood flow increases);
- second 100 m – jogging (this will help adjust your breathing);
- the third 100 m – running at the limit;
- jogging and breathing restoration.
The interval running cycle is repeated several times. At this time, powerful processes of fat breakdown occur in the body. A hundred-meter sprint takes a lot of energy, which is extracted by the body from glycogen. And when you start walking, the deficiency of this substance is replenished due to fat deposits. When running with maximum load, more blood begins to flow to the muscles, which causes fat oxidation and the release of energy.
Jogging
If you decide to lose weight by jogging, then start your workout with slow walking and gradually move on to running. First, walk briskly for 2 minutes. Then do lunges to stretch your leg muscles a little. Next, do squats 5–20 times and jump in place. Bend over and reach your toes with your fingers, but do not bend your knees.
Stay in this position for 3-4 seconds and straighten up. Repeat this exercise. Then slowly start running for 3 to 5 minutes, gradually speeding up. Make sure that when running, your foot is completely off the ground and you do not run on your toes, because this is harmful. During the race, do not slouch or lean forward.
Find out more ways to lose belly fat quickly.
Running program for beginners
At the very beginning of classes, you should create a schedule according to which the running program for weight loss will be carried out. When you start to engage in this sport for the first time, it is better to contact a fitness instructor so that he can advise you on how to do the exercises correctly. If this is not possible, then it is recommended to increase the load gradually. Start all exercises with a quick step so that the muscles warm up properly.
10 week program
Creating a 10-week program is very difficult because there is no universal plan that suits everyone. If during the first week 10 minutes are devoted to intensive running technique, then by the end of the program, those losing weight can increase the time to 30 minutes or more. After a course of classes you should take a break. A standard program is suitable for weight loss.
| Week number | Duration | Frequency per week | Distance |
| 1,2 | 10-15 minutes | 2-3 times | 1 km |
| 3,4 | 15-25 minutes | 3 times | 3 km |
| 5,6 | 25-30 minutes | 4 times | 3 km |
| 7 | 30-35 minutes | 4 times | 4 km |
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:
- Meal plan
- 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.
Bodymaster recommends!
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.
Morning running schedule for beginners
Before you start jogging in the morning for beginners, you need to pay attention to the individual characteristics of the body - physical fitness, gender, initial weight, age of the person losing weight. The most effective period for exercise is considered to be early morning, when a person has rested after sleep . According to reviews of those losing weight, at this time the number of calories burned is maximum.
| Type of running | Duration | Frequency per week |
| Race walking | 3-5 minutes | 4 times |
| On the spot | 5-7 minutes | 2 times |
| Jogging | 15-20 minutes | 5 times |
| Interval | 2-3 minutes | 3 times |
| With bounces | 5 minutes | 2 times |
What you need for jogging
When studying the question of what time is best to run for weight loss, you should take into account not only the time of day, but also the time of year. Depending on the season, you need to choose clothes and shoes wisely.
- In hot weather, you need to choose clothes made of light, breathable, natural fabric.
- In the fall, a tracksuit is suitable for training.
- For winter jogging, it is better to use a knitted tracksuit and a light jacket. Bolognese pants and a hat are also suitable.
As for shoes, there are also several important requirements for them - comfort, a sports model, suitability for the season.
Regardless of the time of year, you need water to prevent dehydration. You will also need a special wristband to monitor your heart rate. Music will help you maintain the pace throughout your workout.
For the training to be beneficial and effective, it is better to choose park paths and stadiums for jogging. It is better to train away from roads and industrial enterprises.
Situations when it is better to stay at home:
- bad feeling.
- critical days.
- severe frosts and too hot weather.
If you are sure that you can withstand extreme weather conditions, take care of additional means of protection - wear gloves and a warm hat in cold weather; in hot weather, you should also cover your head with a hat made of natural fabric.
To the question - is it possible to lose weight by running along an obstacle course in the morning - experts give a positive answer, but with a reservation. Training should be regular. By the way, you shouldn’t skip jogging in rainy weather; just buy a waterproof suit or jacket.
Features of morning jogging - expert opinion, watch the video.
On the treadmill
Conducting classes outside is very useful. However, not everyone has a stadium nearby, so many people prefer to run on a treadmill to lose weight. The advantage of this simulator is that you can perform workouts in winter and clearly see how your heart rate has changed, how many calories have been burned and kilometers traveled , as well as adjust the speed or choose an individual training plan.
How to run on a treadmill to lose weight
During exercise, you need to follow the same rules as when running in the fresh air:
- keep your hands near your body
- straighten the body;
- step on your full foot.
In order to lose weight, after exercising on the treadmill, it is recommended to eat less high-calorie foods, which will keep you full for a long time. Girls who want to remove fat deposits on their buttocks are recommended to buy a treadmill with a “hill climb” function. In this mode, the canvas is positioned at an angle, simulating a slight slope along which you need to move upward.
How fast to run on a treadmill
The most convenient feature of a machine such as a treadmill is the ability to customize the mode. The speed can be adjusted using the control panel. For beginners, it is advisable to start classes at a slow pace. An initial speed of 5 km/h will be optimal. Gradually, after the body gets used to such a load, a faster program is selected.
However, the heart rate should be no higher than 70% of normal (60-75 beats per minute).
Running for Weight Loss: A Complete 8-Week Workout Plan
Many people, when going for a run for the first time, have the goal of losing extra pounds. In this article you will learn how to lose weight most effectively and quickly by running.
How should you do running workouts to lose weight quickly? There is no clear answer to this question. The number of calories you burn is determined by the mileage you cover and the intensity of your run. However, everything is not so simple.
Running at significant volumes uses up a huge amount of energy, and to fully recover and prevent injury, you need large amounts of protein, fat, carbohydrates and other nutrients.
It doesn't do much for weight loss.
Advice!
Running as a form of physical activity is great for burning calories, but if you take the entire process of losing weight, it is not the best way.
On topic: What to do after running
It has been scientifically proven that the most effective tool for weight loss is reducing your calorie intake. If you want to lose weight, you should burn 300-500 calories more than you consume.
With this approach, you will gradually lose weight, but this may lead to the fact that you will not have enough strength for your usual intense workouts.
The best solution is to combine a diet with a training program to constantly keep your metabolism in an accelerated state, and therefore provoke a constant burning of calories. This plan includes the following three types of workouts.
Fat burning running
Your body burns fat best at a rate that is approximately 65 percent of your maximum heart rate. Based on sensations, this is about 5 out of 10 on a conventional scale of effort.
The longer your activity lasts, the more calories you will burn.
You should not use carbohydrate drinks or energy mixtures during a long run, as this will lead to the body not using fat reserves as energy.
Speed segments
Running fast is great for losing weight because you burn a lot of calories while sprinting. Another benefit of speed training is that the body continues to burn fat even after it ends.
Running uphill raises your heart rate, while putting less strain on your joints and muscles than sprinting on a flat surface. This training plan involves 30-second uphill running segments. They should be quite intense, but you must distribute the load wisely in order to complete the planned number of repetitions.
Power training
This type of training is also great for burning fat while preserving muscle mass. This is very important because cutting back on your daily calorie intake can cause you to lose muscle along with the fat. Strength training will help keep these losses to a minimum. They can be performed both in the gym and at home, with your own weight.
The best exercises for runners include all kinds of lunges, squats, deadlifts, push-ups and movements aimed at strengthening the core muscles.
Below is an 8-week workout plan that will help you shed those extra pounds faster.
The load schedule will increase every week, with the exception of the 4th and 7th, which act as recovery ones. You can change the plan depending on your health and physical condition.
If it is difficult for you to run the planned time, you can reduce it; if it is easy, on the contrary, increase it.
Explanations
Fat burning running (FJ). Workout according to the plan at a pace of 65% of your heart rate, that is, at a pace that is comfortable for you. Strength training (ST).
Perform a strength training session for the specified time using the following exercises: squats, lunges, push-ups, deadlifts and abdominal strengthening exercises. Speed segments (SO).
Perform all intervals on a steep hill or on a treadmill (6-8% incline). Warm up with a 10-minute light jog. Run uphill for 30 seconds. Recovery when descending or on a straight section (0 slope on the track). Easy running (LB).
Run at an easy pace for 20-45 minutes. Rest (O). Be sure to include it in your training program. You can take a light walk or do yoga.
No.MonTueWedThuFriSatSun
| 1 | ZhB 30 min | ST 15 min | CO 6 times | LB or O | ST 15 min | ZhB 30 min | ABOUT |
| 2 | ZhB 35 min | ST 15 min | CO 7 times | LB or O | ST 30 min | ZhB 45 min | ABOUT |
| 3 | ZhB 40 min | ST 15 min | CO 8 times | LB or O | ST 30 min | ZhB 30 min | ABOUT |
| 4 | ZhB 30 min | ST 15 min | CO 6 times | LB or O | ST 15 min | ZhB 30 min | ABOUT |
| 5 | ZhB 45 min | ST 45 min | CO 9 times | LB or O | ST 30 min | ZhB 60 min | ABOUT |
| 6 | ZhB 50 min | ST 45 min | CO 10 times | LB or O | ST 45 min | ZhB 65 min | ABOUT |
| 7 | ZhB 40 min | ST 30 min | CO 7 times | LB or O | ST 30 min | ZhB 50 min | ABOUT |
| 8 | ZhB 55 min | ST 45 min | CO 12 times | LB or O | ST 45 min | ZhB 70 min | ABOUT |
Based on materials from womensrunning.competitor.com
Source: https://traingain.org/article/1784-beg-dlya-pohudeniya-polnyj-8nedelnyj-trenirovochnyj-plan
