Running is considered a very effective weight loss tool. However, in order to achieve the best results, it is very important to know how long, in what pattern, with what intensity you need to run.
First of all, you need to understand that running is not suitable for every person, and it is not always a matter of individual characteristics and indications. Considerable excess weight while running puts a heavy strain on the knee joints, which can lead to serious injury. Therefore, if you have a lot of extra pounds, first change your diet, and after the weight has dropped, you can start running.
Warm up your muscles before running. It can be swinging legs and arms, bending. Work your limbs. Five minutes of warm-up is enough.
To effectively lose weight, you need to run without interruption for at least half an hour. If you follow this rule, you can feel the result in two weeks. If you run for less than half an hour at a time, then weight changes can be seen only after a run, and these changes do not indicate a decrease in fat mass, but a loss of fluid.
Running can be of different intensity. If you are just starting to run, brisk walking or jogging is fine. These types of exercise burn calories, albeit at a slower pace than running fast. Breathe correctly for a comfortable run. While running, you need to inhale and exhale through your nose. Inhalation and exhalation should replace each other in two steps. You need to accelerate the pace gradually, start with a calm walk, and then move on to running. After finishing the workout, gradually reduce the pace, this will reduce the stress on the heart. By the way, it is easier to take into account the elapsed time, and not the kilometers traveled.
You should not run in too hot weather, in the warm season it is better to jog in the morning or evening. Running along winding paths in park areas is considered the most effective. However, the nearest stadium is also quite suitable for training.
Buy special shoes to make your workout more effective and safer. The shoe should have shock absorbers and a well-fixed heel area, and the shoe itself should be made of good, breathable material.
If your head or chest area starts to hurt during exercise, stop. To make running safer, buy a heart rate monitor (unless you are running on a treadmill that has this feature). Your heart rate should be no more than seventy percent of the maximum for your age group. For example, a thirty-year-old woman can have a pulse of no more than 190 per minute (age in years must be subtracted from 220), which means that while running, the pulse of a thirty-year-old woman should not exceed 133 beats per minute.
