How to properly run to lose weight. How much should you run to lose weight?

Jogging for weight loss is quite effective, according to most professionals. However, “amateurs” often disagree with them. For some, running did not help get rid of even a kilogram of weight, while for others it only increased their appetite and contributed to gaining excess weight. An hour of jogging burns about 400-500 kcal, if we take a woman weighing 70 kg as a “unit of calculation”. Constant movement strengthens the cardiovascular system and increases overall endurance, which contributes to more effective workouts. Moderate running also reduces appetite and balances blood glucose levels. Thus, it is quite possible to lose weight by jogging.

Running for weight loss: the effectiveness of exercise

The secret of losing weight has long been revealed by doctors and trainers: in order to lose extra pounds, you need to reduce the intake of calories from food and increase energy expenditure. Achieving a calorie deficit by cutting back on diet for a long time is a difficult task. Low-calorie diets, fasting days and fasting lead to the loss of essential nutrients, vitamins and minerals and most often end in failure and weight gain.

Increasing physical activity is more beneficial for weight loss:

calorie consumption increases during exercise;
the speed of metabolic processes increases;
The muscular system is strengthened, muscle mass increases, allowing you to use more energy even in a passive state.

Fitness trainers and experienced athletes claim that running or other cardio exercise will help you lose weight faster than just going on another diet.

Frequently asked questions about running against cellulite

How does running affect the body and affect weight loss and cellulite?

When running, body temperature rises, which promotes active burning of fat. A person actively inhales oxygen, and at this time fat cells are filled with necessary nutrients and microelements, which helps smooth out problem areas of the skin.

How does running affect the body and affect weight loss and cellulite?

How long does it take for running to show results against cellulite?

How quickly you can get rid of cellulite by running directly depends on you, that is, on your endurance and desire. You need to start exercising for 10 minutes a day, then gradually increase the time to 30 minutes. In about a week you will feel the first results.

Will running help you get rid of cellulite in a month?

When running, the lost elasticity of the skin is well restored, which helps to quickly and very effectively get rid of the manifestations of cellulite. After two weeks, the skin becomes smooth, becomes more toned, and after 20-30 days you will see the first results of your work.

When is the best time to run to get rid of cellulite?

It is better to run at a time when the muscles are ready for stress. This is approximately from 6 to 7 am, or from 11 to 12 pm. In the evening, these are the hours from 16 to 18. Classes are held three times a week.

How many minutes should you run a day for cellulite?

You should run for about 15-20 minutes a day, gradually increasing the time to 30-40 minutes.

What is better – running or walking for weight loss?

Yes, if you have contraindications to running, because it is a calmer sport. Running or brisk walking equally trains the entire muscular system of the body and burns up to 50% of calories, but walking does not train the respiratory and cardiovascular system as effectively as running.

Is it true that running is more effective than cycling?

Yes, running is more effective than cycling, because in addition to the fat-burning effect, it has a positive effect on the musculoskeletal system, which is not available when riding a bicycle.

Is it true that aerobics is more effective than running?

Yes, aerobics is better than jogging, since it is a complex physical activity, and with the help of complex exercises it is much easier and faster to improve metabolism, strengthen the respiratory and cardiovascular systems.

Cellulite has become more visible when running, what should I do?

Excessive running can contribute to the formation of cellulite, so it is important to know moderation in everything. Prolonged and very tiring loads will only cause harm to the human body - you need to do it correctly. Heavy physical activity leads to stress and heart problems. If you experience cellulite from running, stop these exercises for a while.

Is it possible to run while lubricated with anti-cellulite oil?

You cannot run while applying anti-cellulite oil, since after running you need to take a warm bath using a body scrub and only then apply the anti-cellulite product to the skin.

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The benefits of running training

In addition to increasing energy costs, jogging has a beneficial effect on the following body systems:

cardiovascular;
respiratory;
muscular;
bone;
lymphatic;
excretory;
nervous.

Like other types of cardio exercise, running is useful for losing weight by creating the necessary calorie deficit in a small amount of time and increasing your metabolic rate. Active movement dries out muscles and forms a slender and toned body.

Beautiful legs

For a man, running for weight loss will help remove the beer belly and pump up thin legs to balance the upper and lower body, and for women it will help correct figure flaws, remove sagging and the appearance of cellulite. Most girls are concerned about the question of whether running helps to lose weight in the legs, reduce the volume of the hips and form a beautiful lower leg area.

To find out the answer, just look at what professional runners look like: they have strong, pumped legs with evenly developed and defined muscles. Running helps you lose weight in your legs, reducing the amount of body fat and creating sculpted muscles.

Running workout for weight loss

Effective running for weight loss is not just jogging around a stadium or on a treadmill. Even with a healthy diet, fat burning processes are triggered under certain training conditions, taking into account the duration of the session, load, breathing rhythm and increase in the number of heart beats. To lose weight, you need to run correctly, maintaining a certain speed, adhering to technique and monitoring your condition. Insufficient loads will not bring results, and excessive loads can cause harm to health.

The benefits of jogging to achieve slimness depend on many factors:

health conditions;
level of physical fitness;
initial weight;
shoes and clothing;
training time;
surfaces and terrain for training.

Trainers have not come to a consensus on what is more effective: running in the evening for weight loss or in the morning. Obviously, individual preferences and capabilities matter. It is more convenient for larks, who are active at sunrise, to exercise before work, and for night owls and busy people during the day, it is easier to go for an evening jog.

To find out how much weight you can lose if you run every day, you need to calculate your energy consumption during exercise. Using this data, an individual training regimen, nutrition and additional strength training are built.

Running for weight loss, video.

Heart rate during running exercises

When losing weight, running is used as a factor that increases energy expenditure and metabolic rate. An indicator of the intensity of cardio training is the pulse rate - the rhythmic movement of the arteries caused by the contraction of the heart muscle.

As the heart contracts, it releases a portion of blood into the blood vessels: the faster the pulse beats, the greater the blood flow and the more oxygen enters the cells. When losing weight, oxygen is necessary to break down fat molecules. Running affects weight loss by accelerating lipolysis processes.

Heart rate values in different states

The pulse is counted by pressing two fingers to the inside of the wrist, or in the area of the carotid artery in the neck. It is customary to operate with data on the number of heartbeats in 60 seconds. In a calm state, for women this figure is 70-80 beats, for men – 60-70. The maximum allowable heart rate is 220 beats.

The optimal heart rate for weight loss is calculated using the formula: (220 - age - resting heart rate) * 0.5 + resting heart rate.

For a 30-year-old person with a pulse of 70 beats, the value will be 130 beats per minute. That is, losing weight while running will become possible if most of the exercise is completed at a speed that keeps your heart rate elevated.

This figure can be achieved at an average speed. When training to lose weight, it is easier to monitor your heart rate on a treadmill, or using special fitness gadgets: bracelets and watches with a heart rate monitor.

Basic Rules

When you decide to take up running to lose weight, you need to do it right. You shouldn't run long distances. If you are just starting to run, then you should maintain a pace that is comfortable for you. Don't run too fast, because this will make you feel tired faster. You just have to cover more and more distances at your own pace each time. Running as a way to lose weight is important to combine with diets and an active lifestyle.

Running as a way to lose weight is effective for both loose buttocks and the lateral abdominal muscles. Regular jogging will completely remove sagging sides.

Contraindications

However, not everyone needs to run to lose weight. Moreover, for some people, running training is prohibited for a while or completely, depending on the condition of the body. Before training, you should consult your doctor and rule out contraindications.

Contraindications for running

Organs and systems	Pathological condition
Heart and blood vessels	Previous stroke and heart attack, heart defects, angina pectoris, tachycardia, varicose veins, hypertension
Respiratory	Bronchitis, asthma, tuberculosis, acute respiratory infections, flu
Joints	Arthrosis, arthritis, ankylosing spondylitis
Spine	Osteochondrosis, protrusions, injuries
Vision	Myopia, glaucoma, fiber detachment
Nervous	Inflammation and pinched nerves

Any chronic diseases during exacerbation, oncological processes, large excess weight, pregnancy and lactation are also factors that cancel jogging.

Having secured permission from doctors, feel free to join the ranks of those running in the evenings or mornings in the park or in the gym. After all, running for weight loss brings several more bonuses to a man - increased overall tone, improved functioning of the genital area, increased testosterone production and sperm production. With age, bone strength decreases, which provokes falls and injuries, and running helps strengthen the bones in the hips and develops the hip joints.

Is it possible to lose weight by running? We organize the training process

For people who decide to engage in physical education on their own, the main difficulties arise precisely with organizational issues. How to force yourself, how to make it a habit, whether running in the morning will help you lose weight, or is it better to run in the evening - there are a lot of questions, and you have to look for the answers to them yourself. It is not surprising that many people quit training after one or two attempts.

How to make running a habit

First of all, you need to overpower yourself and force yourself to run, instead of searching the Internet for information about whether running helps you lose weight, reviews of those who have lost weight and those who have not lost weight, or spending hours choosing a model of sneakers. Having made a decision, immediately begin to implement it:

Prepare your shoes and clothes. Even if you don't have running shoes or sportswear, don't wait until you buy them for your first run. All the same, initial training will be short, and pressing needs will force you to quickly buy suitable equipment.

photo from the site www.beautyinsider.ru

If you plan to run before work, think about and prepare breakfast in the evening and pack your things. Set an alarm and don't let yourself lie in bed any longer.
Upload to your playlist of your favorite songs. You should not try to combine the benefits for the body and mind by listening to audio books - the brain concentrates on the methodical work of the legs, and is simply not able to absorb new information.
Announce to everyone that you have decided to see if running will help you lose weight in your stomach, thighs or other problem area. Start a blog in which you will report daily on the distance covered or running time, and once a week - post photos of numbers on the scale or volumes on a centimeter. This trick is a good motivation for systematic exercise until the goal is achieved.
Join the community of running enthusiasts, communicate on thematic forums, or find like-minded people to train together. This will add an element of positive communication to your favorite sport.
Enjoy. Don’t chase the result, enjoy the process - admire the surroundings, breathe fresh air, look at nature and passers-by and don’t doubt that if you run, you can lose weight!

photo from startdnipro.com

Do not strive to achieve any significant results at the stage of developing a habit. It’s better to spend 3 weeks making running an integral part of your life, without which you will feel discomfort. And then daily jogging will become your favorite hobby, and not an activity that you want to give up as soon as the arrow shows the desired weight.

Training process

Proper organization of jogging allows you to avoid injuries and fully realize your weight loss potential. It’s worth familiarizing yourself with the rules before you start practicing. At first you will have to refresh your memory quite often, but after a while they will be performed automatically.

Basic rules for running training:

It is better to start street jogging in late spring, when the temperature outside becomes comfortable enough for physical activity. This will allow you to build immunity and harden yourself by winter, and then you won’t have to worry about catching a cold while walking.
Warm up before your run. Warm up your muscles, ensure blood flow and stretch your joints - this largely determines whether running is beneficial for weight loss or harmful. If the temperature outside is less than +5⁰С, do a warm-up at home and when you go outside, immediately start running and don’t stop until you return home.

photo from the site leonidshvetsov.ru

If you lose your breath while jogging, don't stop to catch your breath. Take a step or simply slow down until your breathing rhythm is restored.
The duration of your run should be increased gradually, allowing your muscles, breathing and heart function to adapt to the unusual load. For the first workout, 10-15 minutes is enough. Even if you really want to continue, restrain yourself, as the sore throat the next day may not be a very pleasant surprise. In the future, by adding 5 minutes to each run, you will achieve the optimal duration even before the habit of running is formed.
Those who are interested in whether running helps you lose weight in your legs should follow the optimal workout duration. You need to run for at least 1 hour straight. In the first 40-45 minutes, the body provides muscle function using glycogen stored in the liver, and only then begins to consume fats. In this case, the most intensive breakdown of fat reserves occurs near working muscles, where the speed of blood flow is maximum at this time.
You should not eat 1.5 hours before training. A simple technique will allow you to start jogging with a low level of glucose in the blood, due to which the metabolic processes of fat breakdown will begin earlier.
It is better to refuse food for 2 hours after training, so that the resulting energy deficit is covered from fat reserves, and not from calories received from food. That is why the answer to the question “is it possible to lose weight if you run in the evenings?” Yes, if you plan to go for a run an hour after dinner and don’t eat after it.

photo from the site berry-lady.ru

A fitness bracelet or a tracker program installed on your phone would be a useful purchase. They will allow you not only to take into account the distance, but also calculate the speed, as well as calories burned. You can view your workout history and see how much you've done in a week or month.

How to run correctly

The effectiveness of jogging depends on a number of factors that trigger the process of losing excess weight without harm to health. General recommendations from trainers and rules of running for weight loss:

You should go jogging only after consulting with your doctor; cardio exercises create significant stress on the body.
The running regime for weight loss is selected individually, based on the state of health, initial weight and body capabilities. A variety of types of running training allows you to choose the best option - running in the morning, afternoon or evening, in the park or on a machine.
Proper running begins with a warm-up for the joints and strength training, and ends with relaxing stretching exercises.
Beginners are advised to create a running schedule for a week, month and six months, gradually increasing time, distance and load.
The most effective running that will help you lose weight is interval training with a combination of runs at medium and fast paces.
Jogging in the morning is less effective for weight loss, helps stimulate the cardiovascular, lymphatic, nervous systems and increase endurance.
You can increase your fat-burning effect and enhance weight loss by running in the evenings several times a week.
To lose weight by running, you need to calculate the right training regimen for yourself, include strength training 2-3 times a week to create a strong muscle corset, improve nutrition and sleep.

Useful video.

Warm-up and cool-down – video lessons

You most likely won’t be able to lose weight by running from time to time until the first signs of shortness of breath or black spots before your eyes. Such a load will not keep your heart rate at the fat burning level for a long time, and the risk of injury and giving up exercise will only increase.

The running pattern includes three parts: warm-up, main and cool-down. The main role of warm-up is to prepare the body for stress, namely muscles, joints, ligaments and the respiratory system. Benefits of warming up:

heart rate increases;
blood supply to muscles increases;
muscle elasticity and body flexibility improves;
joints are prepared for active work.

A good warm-up takes 5-10 minutes, increases the running distance and reduces discomfort - fatigue, shortness of breath, pain. Recommended movements:

rotations and turns of the head;
shoulder circles, swings and arm raises;
tilts, turns, circular movements of the pelvis;
circular movements of the knees and feet.

The cool-down gradually reduces the respiratory rhythm and heart rate. After active jogging, you should first switch to moving at a low speed, and then to fast walking, gradually slowing down. Gentle and gentle stretching exercises relax the muscles. The most involved in training are the calf muscles, the muscles of the back and front of the thigh.

After studying the exercises, all that remains is to decide whether to run in the morning or choose running in the evenings to lose weight.

Time - morning or evening

The functioning of the systems and organs of the human body is subject to circadian rhythms, some processes start in the morning, while others are activated in the evening. The muscles and cardiovascular system respond to stress at different times with different effects.

The benefits of jogging in the morning

Morning jogging for weight loss has a number of advantages:

metabolic reactions are started;
organs and systems move from sleep mode to working mode;
blood pressure decreases;
blood is enriched with oxygen;
the production of serotonin increases the emotional level.

After waking up, it is recommended to drink a glass of water; an hour before training, you can snack on a banana, apple, cottage cheese or yogurt to boost your energy and replenish nutrients. The jogging itself is done after a short warm-up and walking at a fast pace. After exercise, a breakfast of protein foods and complex carbohydrates is recommended for burning.

Jogging at the beginning of the day increases self-esteem and gives a long-lasting boost of energy. In the early hours, the air is particularly fresh and clean, and there are not many athletes on the tracks.

Some inconveniences come from early rises and difficult awakenings, if after a run you need to rush to run errands, which pushes the desire to lose weight from running in the morning until “next Monday.” Therefore, experts recommend starting to run in the morning several times a week, for 15-20 minutes at an easy pace, and gradually continue to increase the load.

Evening jog

Many athletes find it more convenient to run in the evening due to a busy work schedule. During this time, important things are usually not planned and you can allow yourself to pay attention to your health. Evening jogging for weight loss benefits the body:

the level of stress and anxiety accumulated during the day decreases;
sleep improves;
excess calories are burned;
muscles and heart receive adequate load.

The lesson begins with a standard warm-up, and strength exercises should be gentle. After a late workout, the body prepares for rest and sleep, and there is no need to rush to work. Running in the evening for weight loss is not suitable for early risers, who, due to physiological characteristics, are at a decline in activity at this time.

If you run in the evenings to lose weight, you need to maintain a calorie deficit. The last meal before training should be no later than 1.5 hours, and dinner - an hour after exercise. You can snack on light protein foods.

Treadmill running program for weight loss

How to lose weight on a treadmill and how long do you need to run for this? Follow one of the proposed systems, according to which you can easily practice at home on your own.

For beginners, it would be correct to train according to this scheme: 1 minute - running at an average pace, then 4 minutes - brisk walking. Continue for 25 minutes. That is, you need to repeat the entire complex 5 times. This gentle regimen involves running for 5 minutes and walking for 20. This will help you not get tired quickly and not experience discomfort.
When you have already mastered the previous scheme well, we advise you to move on to a more complex one. Now your workout will last half an hour. Walking is 20 minutes and running is 10. First you run for 2 minutes, then walk for 4 at a pace that is comfortable for you. Repeat the entire pattern 5 times.
Having completed the previous stage, you can proceed to a more complex option that will most effectively help you lose weight. Its difficulty lies in the fact that although you do the same amount of work, you have less energy left for recovery. Now walk for 2 minutes, and then run for the same amount. The duration of such a load is 20 minutes (accordingly, you will need to do 5 “circles”).

Weight loss program

Among the many weight loss programs, it is important to choose the one that will best suit the individual characteristics of the body. The calorie deficit in the diet should not exceed 10-15% of the norm; the diet must be balanced according to the ratio of nutrients and the amount of water drunk per day must be increased.

Standard programs

The training program, which includes running, strength exercises and stretching, is built with increasing load and duration of exercise. A beginner's running plan consists of 3-4 sessions per week, lasting 10 minutes or more, alternating between sections of moderate running and brisk walking. In order not to be distracted by your watch while jogging, it is easier to use ready-made programs for special applications on your smartphone, which give commands to switch from one speed of movement to another.

The running schedule is structured in such a way that each week the training period increases by 5-10 minutes of intense jogging. On non-workout days, it is recommended to do yoga, stretching, walking or massage to relieve muscle tension.

A running program for men will initially be characterized by higher loads, because the male body anatomically and physiologically has greater endurance and strength. The first positive results on the scale come from regular jogging for a month in combination with a healthy diet and light muscle training.

When choosing a morning, afternoon or evening run for weight loss, focus on your preferences, the availability of a treadmill or gym, the time of year and how you feel after the workout. The main indicator is a good mood and mild muscle fatigue, which goes away after a short rest.

Contraindications for jogging

Adverse consequences may be associated with the presence of sources of chronic infection, which, under the influence of physical activity, provoke the development of a disease with a latent course, for example, interstitial myocarditis and others. Catastrophic results at a distance due to chronic intoxication with nicotine and alcohol are described.

The question of the possibility of developing negative consequences of diseases that arose long before the start of various physical activities is also important because sports in recent years have become widespread not only among young people, but also among older people. Research results indicate a significant decrease in the compensatory and adaptive mechanisms of the aging body, which manifests itself most sharply under conditions of physical activity. This requires careful prescribing of running loads for elderly people.

How to increase energy expenditure when running

Calorie expenditure when running will vary depending on the following factors:

runner's weight;
traffic intensity;
running technique;
heart rate;
floor;
air temperature.

Men lose more weight when running due to hormones and muscle mass. In women, this indicator will depend on the phase of the menstrual cycle: in the first half, more calories are burned.

Energy costs for different types of movement for a person weighing 60 kg

Type of movement	Energy costs for 1 hour, kcal
Walking at a leisurely pace	100
Walking at a fast pace	250
Easy running 8 km/h	500
Running 16 km/h	650

For comparison: one apple weighing 100 g contains about 50 calories, that is, an hour of easy running is the equivalent of 10 apples or one bar of dark chocolate. To lose 1 kg of fat you need to burn 7,716 calories and run for almost 16 hours.

Ways to make running more difficult to increase energy expenditure:

increase your own weight by using weights on your arms or legs, wearing a backpack or vest with additional weight;
master interval running;
jog over difficult terrain - descents, ascents, stairs.

Coaches advise using exercises while jogging that help strengthen your running energetically - active movements and swinging your arms, raising your knees.

Is it possible to lose weight by running: ways to increase energy expenditure

Once you get used to it and get involved in regular exercise, running ceases to seem like a heavy burden. Now you can increase your calorie burn by 20-25% by using some tricks while running:

Use interval running - alternate 2-3 minutes of running at maximum speed with 15 minutes of running at a comfortable average pace.
Use weights - on your arms and legs, a backpack on your back or a load-bearing vest.
Run over rough terrain - plan your route so that it has 3-4 descents and ascents. If you have the opportunity to create a path through the ladder, be sure to use it.

Now you know for sure whether you can lose weight from running - whether you jog in the evenings or in the morning is not so important. The main thing is to start, and before you know it, a morning run will charge you with energy for the whole day, and an evening run will calm you down before bed.

Technicians

Monotonous physical activities lead to loss of interest and rapid fatigue. You need to run in such a way that you get pleasant emotions from the exercise. Running training for weight loss provides many opportunities to find an individually suitable option:

alternating light jogging and walking;
jogging;
interval;
sprint;
with obstacles;
running in place;
for short, medium, long and marathon distances;
on a flat surface, on descents, ascents;
in an open space or on a simulator;
individual, pair, group.

The correct running technique for weight loss is based on maintaining a high heart rate for a long time. This can be achieved using different techniques. The main task is to choose a mode so that the load gradually increases, but is not excessive. Indicators of correct technique are even breathing and a feeling of slight fatigue.

Any running helps develop strength and endurance; the intensity of the workout increases by alternating speed and making the surface more difficult. Interval running or running with acceleration helps you lose weight quickly.

Running for beginners: training from scratch

If you set a goal to lose weight, don’t wait for another Monday or the approach of beach season, start running today: prepare your shoes and clothes, look for a park, square or stadium nearby, download your favorite music and go out for your first workout. Treadmills in a stadium with a special coating or dirt tracks are best suited for training. Jogging on asphalt is dangerous and puts a lot of stress on the joints.

People who have never played sports are advised to start running at short distances of 1 km; most of the distance can be covered at different paces.

A running program for weight loss consists of periods of jogging and brisk walking, with each week the running portion should increase. A beginner should start running at a speed that allows him to maintain rhythmic and even breathing.

Monthly running program for beginners

1 Week	2 week	3 week	4 week
Warm-up (walking, exercises)	5 minutes	5 minutes	10 minutes	10 minutes
Jogging pattern	running 1 minute, walking 2 minutes	running 2 minutes, walking 2 minutes	running 3 minutes, walking 2 minutes	running 5 minutes, walking 2 minutes
Run duration	18 minutes	20 minutes	20 minutes	21 minutes
Stretching	5 minutes	5 minutes	5 minutes	5 minutes

Jogging

Jogging is similar to walking at a very fast pace and is suitable for weight loss for untrained people. Features of the technology:

speed about 8 km/h;
when one foot leaves the surface, the other lands on the entire foot.

This morning jogging for weight loss is recommended for everyone who has no contraindications to active movements - people of different ages and weights, men and women, at any time of the year, on the street or on a treadmill. The optimal duration of the workout (about an hour) will speed up metabolism and is included in the health and weight loss program if you are overweight. Jogging in place for 15 minutes a day eliminates the appearance of cellulite. Jogging video:

Easy

Easy, slow running at a speed of no more than 9 km/h is often called speed walking or footing. This technique is used by beginners for their first workouts and as a way to rest during long intense sessions, when alternating sections of jogging at a fast, medium and slow pace.

This type of running contributes to weight loss significantly less than other techniques due to low energy costs. Winter activities make light running workouts more difficult, when part of the energy is spent maintaining body temperature and overcoming obstacles.

For girls, a running program for weight loss may include footing in the intervals between active training, after injuries or illnesses, or in the presence of large fat reserves. Men need more exercise to lose weight. Light jogging is suitable for morning workouts.

Uphill

Elevated terrain runs are good for advanced and beginner runners. To increase the load, it is better to run uphill 1-2 times a week. This improves coordination of movements, the muscles of the thighs, legs and arms actively work, the blood is saturated with oxygen and lipolysis processes are launched.

A girl will be helped to run uphill correctly in order to lose weight by exercising on a simulator, in which the required angle of inclination is set, and the surface of the track does not slip and is less dangerous than on the street.

With acceleration

Interval running with sections of fast and slow pace increases endurance and increases energy expenditure by almost two times compared to regular jogging at an average speed. Initial workouts are built like interval training, alternating 2-3 minutes of fast movement and slow jogging for rest. Running on the street or on a treadmill is equally effective for losing weight.

5 km each

Running classes begin with short distances, approximately 1 km, to increase endurance and train the cardiovascular, muscular and respiratory systems. To start losing weight, it is recommended to run 5 km daily, gradually increasing the speed, load and duration of the run.

Combinations of different techniques give good results: running 500 meters with a high hip lift, then running with acceleration and switching to fast walking. The training will take 1-1.5 hours.

Which is better: running, jumping rope or walking?

Popular cardio activities include running, jumping and walking; jogging is the most effective. Jumping rope has a number of contraindications that exclude this type of exercise, and walking does not allow you to burn a large number of calories. People with different physical fitness levels and the amount of excess weight can lose weight by running with regular exercise.

When to run correctly - in the morning, afternoon or evening, on the street or in the gym - is decided individually, taking into account your work schedule and personal preferences. The workout should not be exhausting and forceful, with a lot of shortness of breath and muscle pain. You should exercise until you feel slightly tired.

Recommendations on what is best to run in are the same for everyone - clothes that do not restrict movement and sports shoes. Preference is given to special running shoes, which reduce the load on the joints and protect against slips and accidental falls.

Running diet - a special training regime

Is the purpose of jogging to lose weight? A proper training regimen is required. The training program should consist of two stages - preparatory jogging and interval running when losing weight.

Preparatory jogging

Moderate running loads are a gentle way to tone the body. A half-hour workout is not enough to quickly lose weight. However, it allows you to “get into the rhythm” relatively painlessly. 10 minutes of warm-up and 20-30 minutes of leisurely jogging will invigorate the spirit (improved psychological well-being) and strengthen the body (physical health).

The body easily copes with short and slow runs - the reserves of substances “eaten” during training are replenished at the first meal. Therefore, only a couple of kilograms are lost, but the main weight remains. But after 2-3 months of training, the figure acquires the desired fit, the silhouette ceases to give a flabby impression.

The preparatory stage lasts 2-3 months for people with moderate excess weight (20-30 extra kilograms) and about six months for those who have more impressive figures (over 40 kilograms). There are two main tasks for this stage - general strengthening of the body and development of willpower (gradual increase in distances).

It is worth moving on to more intense loads after a 50-minute run at a moderate pace becomes feasible every day. By this point, you can usually lose 5-7 kilograms by following the correct diet. Previously, such a load could kill you, but now it only gives you a feeling of light and extremely pleasant fatigue? It's time to start quickly getting rid of extra pounds!

Interval running for reliable weight loss

Interval running and rapid weight loss is a natural process. This type of jogging pattern mobilizes all the body's resources, so the body simply has to draw energy from fat cells. Interval running involves experimenting with speed modes, as well as periodic runs “to the point of exhaustion” (with all your strength). Therefore, they are prohibited for people with heart or lung diseases, as well as smokers.

The workout consists of several fast/slow cycles. Usually runners follow a simple pattern:

Warm up the body before jogging (ten to fifteen minutes);
A couple of minutes of race walking (about 100-150 meters);
Jogging to adjust breathing (200-300 meters);
Acceleration and fast jogging at the highest possible speed (distance is arbitrary, depends on personal endurance);
Gradual slowdown - transition first to jogging, then to race walking (until uniform breathing is restored);
Repeating the cycle (the number of repetitions depends on the body’s capabilities).

The run ends with walking and stretching. Be sure to perform a set of flexibility exercises to relieve excess tension from the joints and relax the muscles. Before showering, it is useful to massage with anti-cellulite products to provide proper support to the skin. There is no point in losing weight if after losing weight your skin will hang unsightly or be covered with stretch marks!

Weight loss is the result of speed running

What are the benefits of interval running for weight loss? Quickly burning extra pounds and building a strong, slender body! Fat is burned, but muscle mass is not dried out. A beautiful physique with long-term exercise is guaranteed!

Running intensely (even a minimal 100-meter sprint) requires a huge amount of energy. When jogging slowly, the body has enough of its own resources - all the necessary power is taken from liver glycogen reserves.

Interval jogging forces the body to draw strength from the rapid breakdown of fat. 5-10 minute periods of running at your personal speed limit, combined with recovery jogging, forces the body to convert fat into energy for over 6 hours after a 30 minute workout! Therefore, the result is 6 times greater than the effort expended!

results

Running efficiency is not a constant value and depends on many factors:

health conditions;
metabolic level;
physical training;
weight;
intensity and regularity of training.

The running training plan is built with a gradual increase in running duration and speed. The first results of running in the morning will appear after 4 weeks of exercise lasting 15-20 minutes. If you run daily, you can lose at least 2 kg in a month.

Interval training, the use of weights, and jogging on uneven terrain with ups and downs help increase the effectiveness of running for weight loss.

Running helps you lose weight only when combined with a healthy diet and exercise to increase muscle strength. Jogging improves the shape of your legs, trains your arms, reduces body fat and creates a toned body.

What time is best to run?

It's time to talk about when is the best time to run to lose weight? Of course, it's better to base yourself on your capabilities, because we know that fat burning depends on many factors. And yet, running in the morning for weight loss is more effective due to the fact that during the night we use up a lot of energy and there is almost no glycogen left in the muscles. This forces the body to start the fat burning process faster.

Morning jogging for weight loss on an empty stomach gives excellent results, because the body has no choice but to use fat from fat depots for energy.

There is an opinion that it is easiest to lose weight by running in the evening, but nowhere is it stated why this is so. However, evening workouts will also have a fat-burning effect if the conditions described above are met.

Reviews

Starting to run means taking care of your health, because a sedentary lifestyle will sooner or later affect your overall well-being and body shape. Running helps a man to enhance sexual function, and girls - to acquire feminine curves without the fear of oversize.

Running in the morning is possible with various techniques; light jogging awakens the body, interval jogging speeds up metabolism, and long workouts increase endurance. Reviews from runners.

Trainers have long proven that success in weight loss is achieved more quickly by combining strength and cardio exercises that affect muscle and fat tissue inside the cells. Running is a simple and effective way to increase the load on the cardiovascular system, and the variety of runs allows you to choose the appropriate technique and speed up your weight loss process.

When is it better to run - morning or evening?

Scientists have proven that running exercises at different times of the day have different effects on the body. If your main goal is to lose weight or overcome cellulite, then it is better to run in the morning. Moreover, this must be done before breakfast so that the body uses fat reserves to obtain energy.

Before your morning jog, be sure to warm up, as your muscles have lost their tone overnight and are not ready for the upcoming loads. Stretch not only the leg muscles, but also all the large muscles of the body.

Read more about warming up before running >>

If you don’t have the opportunity to jog in the morning, then it’s not a big deal. Jogging in the evening is no less beneficial for the body.

In addition to losing weight, such a workout will help relieve stress, take your mind off thoughts about work and relax.

Before your run, you can have a light snack of salad or soup. And the optimal time for classes is from 7 to 9 pm. Evening jogging should be less intense than morning jogging, and not exceed half an hour, recommends hudeem-bez-problem.ru. Warming up is necessary, but it is not necessary to do it the same as in the morning, since the muscles warm up on their own during the day.

Running technique for beginners

Before jogging, be sure to warm up like you did at school. Do a set of warm-up exercises for the ligaments, it is better to start from the head, stretch the abdominal and abdominal areas, then gradually go down to the legs. Be sure to stretch your ankle joint well; no one needs sprains or sprains.

Do not eat food 1.5-2 hours before jogging; if this rule is violated, the outcomes may vary. Perhaps it will simply be difficult for you to run, you will experience discomfort in your stomach, and perhaps you will vomit; you must agree that this is not the most pleasant feeling during training.

Watch your breathing and keep the rhythm. Running best removes fat when breathing is difficult, but not out of rhythm (you need to maintain your heart rate). At first, you can keep a countdown for breathing, for example, step - inhale, step - exhale, or 2 steps - inhale, 2 steps - exhale. Choose a pace and breathing method that is comfortable for you.

It’s better to run in a good mood; a positive reaction to physical activity will be ingrained in your head.

Running gives results quite quickly, it can remove excess volume within two weeks, but you should not expect an instant effect, like from a mono-diet. Be sure to monitor your pulse; the frequency should not exceed 150 beats per minute; fat is burned most effectively at 130 beats.

How to lose weight

To lose weight, it is important to choose the right time and place for training. Below we will talk about the features of each option, and also give a couple of practical tips.

In the morning

Before your morning run, it is advisable to drink a glass of water with lemon. It is important to train yourself to go for a run at the same time. It is best to do this before 7 am. Trainers advise having breakfast after physical activity. Before your run, you can take a cold shower, and after your workout, treat yourself to a relaxing bath.

In the evening

If you are planning to run in the evening, be sure to plan your route in advance. First of all, the road along which you will move must be well lit. It is important that you do not encounter crowds of people along the way. After an evening run, you should not overeat: a green salad, a piece of lean meat or kefir will be enough.

On the treadmill

A treadmill has many advantages: you can customize it to suit yourself, set your own running pace, choose the optimal incline, etc. In addition, it can be used at any convenient time of the day and in any weather. If you have the opportunity to use a treadmill, it's definitely worth taking advantage of.

Features of jogging

Jogging technique is developed automatically if you allow the body to choose the easiest way to run. You will notice that your pelvis will move back, your steps will become very short, and your leg will no longer rise high above the path. Even if you don't know how to run correctly, your body will still choose the right option during a long run.

If you yourself want to understand what the technique of such running is, then listen:

The push-off occurs with the foot, not the heel.
The stride length is slightly less than when walking at an average speed
The pelvis is laid back slightly, the body is tilted forward
The arms are bent at the elbows at a right angle, close to the body. You don't want them to dangle from side to side, rocking your body.
You need to look ahead. It is not allowed to look at your feet, since in this case the dynamics of running will negatively affect the cervical spine.
On the way up, we reduce the length of the step, inhale and exhale deeper.
On the descent we try not to accelerate, but the stride length can be slightly increased.
We try not to raise our legs high. The height should be such that you won't trip. But not more. The same goes for the back - there is no need to overwhelm your legs.
Breathing when jogging is as follows: 4 steps per inhale, 4 steps per exhale. You can do 3 steps, depending on the length of your legs.
The jogging speed is 7–9 km per hour. With very large growth, one can reach 10, even more. And with a small one (less than 150 cm), 5–6 km per hour.
Jogging doesn't push your body to its limits, but it does burn calories.

These recommendations will be quite enough to understand how to run correctly, because the most important characteristics in our case are running speed and its technique.

https://www.youtube.com/watch?v=yhM8yUF0JnU

Does running help you lose weight, before and after results

Jogging has a positive effect on both health and appearance .

Photo 4. A man before jogging to lose weight (left) and after (right). The figure has noticeably tightened.

The result of regular jogging is the loss of 10-15 kilograms of excess weight. This can be achieved soon. It is worth running every day and dedicating at least one hour to it. This way you can get rid of excess weight, get a slim figure and improve your health.

Photo 5. Comparison of a girl’s figure before jogging to lose weight (left) and after (right). Significant weight loss is noticeable.

In conclusion of the article, we can draw an unambiguous conclusion: running is a great way to lose excess weight and also improve your health. To do this, you just need to properly choose the duration of your runs and use the right running technique.

What should beginners pay attention to?

We found out what the average jogging speed in kilometers per hour is for men and women (there is no difference), and we studied its pros and contraindications. To avoid the possibility of harm, the following rules should be observed:

Pay special attention to choosing comfortable sportswear and, especially, sneakers. Choose a pair with shock-absorbing soles and tight lacing;
Never run immediately after eating or on a very empty stomach. The best option is if the last meal was 2.5-3 hours ago;
Be sure to warm up and cool down;
Eat a balanced diet; your diet should contain a sufficient amount of vitamins and microelements;
Drink enough water;
For exercise, it is advisable to find a green park or a specially equipped jogging track, away from highways;
Start running with short distances, gradually increase the load;
Watch your breathing.

Learn the basic rules of jogging: how to run correctly, how to dress, how to eat, carefully follow all the recommendations - and you will be happy! For beginners, we do not recommend starting with joint jogging - first, work out alone to develop your own rhythm. If you are losing weight, forget about burning calories while jogging - just enjoy your surroundings, feel how every muscle in your body works, and imagine how it becomes more elastic and beautiful. Never go out on the track if you are depressed, sick, or feeling unwell. Jogging should bring joy, otherwise there will be no benefit from it.

In conclusion, we recommend that you separately study the topic of breathing while jogging - both the level of endurance and the correct technique of performing the exercise depend on this factor. We sincerely wish that jogging becomes your favorite healthy habit! Be healthy!

Running Clothing and Shoes

Let's decide on jogging clothing and weather conditions.

Naturally, clothing will greatly depend on the time of year. In summer, you need sneakers or sneakers with comfortable soles. Jogging in very springy sneakers is difficult, but not impossible. By the way, pay attention to the surface of the path. Rubber or natural trampled earth is best. Running through wild fields is strictly not recommended, as all sorts of surprises can be hidden in the grass in the form of holes, biological waste and other surprises. Asphalt is not the best option. Still, this coating is quite hard and can have a negative impact on the joints during long runs.

You need to dress in a comfortable sports suit. Jogging is a long activity. Prepare to protect yourself from mosquitoes if you run in a park or along a forest path.

During the hot season, it is important not to overheat, since a lot of heat is generated during running - you are moving actively, after all. And in the cold season, it is important not to overheat or freeze. Here everything is more complicated than in the summer. It is important to choose clothes that will breathe and retain heat. Typically, several layers of fabric help achieve this goal. That is, you put a T-shirt on your body, then a trowel, and only then a light jacket. The air cushion between the layers of fabric prevents you from freezing, while at the same time there is a slight ventilation. The best option is sports thermal underwear with all the necessary functions.

We do not recommend running in rain or ice - you may fall. Be careful in cold weather, you may get frostbite. For example, frostbite on the skin on the face or fingers. Since your feet will be in motion, they will not get cold, but do not forget to pay due attention to their thermal comfort.

You definitely cannot run in synthetic clothing that does not allow air to pass through, in rubber shoes or barefoot. Barefoot, you can step on glass and get hurt.

Who shouldn't jog?

You already know how to run correctly, but who can run and who can’t is a question of particular importance.

You should not jog or otherwise run in the following situations:

You had surgery a month ago or less. In special cases, even 2 and 3. This is especially true for abdominal operations, after which a suture remains on the peritoneum. Even after minimally invasive procedures (for example, laparoscopy), running is dangerous. Firstly, the seam may come apart. Secondly, inflammation may begin due to the fact that you sweat. So, wait for the seam to tighten.
If you have flat feet of the 2nd and 3rd degree, you cannot run for a long time without special insoles! This injures the joints of the legs!
At elevated temperatures, such loads should be avoided. Until your body temperature drops to normal, it will be too difficult for your body to cope with increased physical activity.
With sprains, if it hurts to step on your leg, you should not run. Otherwise you can only make things worse. In this case, the phrase “it hurts, so it heals” does not apply!
People with very high blood pressure should not jog. Before jogging, you need to reduce it, otherwise the risk of stroke is high. After all, when running, the pressure increases and the blood vessels may not be able to withstand it.
Overweight people should approach jogging carefully. The problem is this: the weight is heavy, gravity and acceleration work against you. One careless move and you can get sprains or a crack in the bone. Therefore, first, lose a little weight on an exercise bike or through diet, and then you can start running.

Does diet affect weight loss?

Jogging and a good diet solve the problem of excess weight. By running and eating incorrectly, you cannot achieve the desired result. Meals are divided into two types:

Before running.
After running.

In the first case, a protein breakfast is suitable for nutrition . For example, dishes made from chicken eggs or fermented milk products. As for eating after a run, you should first wait 30 minutes . Based on body weight, you can calculate how much protein and carbohydrates you need. You should consume 25-30 grams , and 1 gram of carbohydrates per 1 kilogram of weight.

Jogging on an empty stomach

Running on an empty stomach is a good idea for those who want to lose weight. This type of jogging will bring more benefits, since at this moment the body is not saturated with other sources of energy - proteins and carbohydrates.

From the very beginning of such training, the process of burning fat occurs. This can be explained by the fact that immediately after rising in the body there is a low content of glycogen , that is, a complex carbohydrate. This is also the reason for drowsiness immediately after waking up.

And the best way to cheer up in the morning is not coffee, but sugar , which contains glycogen.

Thus, it is easier to start eliminating excess fat deposits in the morning, since there is very little glycogen. And you can run a shorter distance.

Running on an empty stomach will help those who have a slow metabolism . These people often have difficulty losing excess weight, since proteins and carbohydrates are consumed slowly.

There is a word of caution about running on an empty stomach. They should not be carried away by people who are not very overweight. This is because these runners don't have enough glycogen early in the morning. During training, their body looks for other sources of energy and the choice falls on muscle tissue. The latter can be harmed if you do morning jogging on an empty stomach with a small proportion of fat accumulation. The best way for such people to correct their minor shortcomings is to run in the evening after a meal.