Running for weight loss - how much you need to run and what technique to choose

The easiest option to start the process of losing weight is to include regular physical activity in your routine. Running for fat burning is one of the most effective ways to spend extra calories. Let's look at the features of running for weight loss.

Running for weight loss - how much you need to run and what technique to choose

Why running is good for losing weight

So, does running help to lose weight ? Let's figure it out.

Problems with overweight are usually characteristic of people leading a sedentary lifestyle.

Moreover, now a good half of the population has personal vehicles. Thanks to cars, we stop not only running, but basically walking. As a result, the body accumulates fat, and the muscles atrophy due to uselessness.

To avoid fullness and unpleasant consequences for appearance and health, you need to pull yourself together and go for a run. This is the simplest form of physical activity that is available to everyone.

And let it be just a quick walk at first. As soon as your body adapts, go to run.

Let’s take a closer look at how running burns fat?

Running makes your heart work faster, so this load refers to cardio. With an accelerated pulse per unit time, more blood passes through the heart than in a calm state. The lungs also begin to work more intensively, and your blood is actively enriched with oxygen.

Oxygen saturation occurs in all cells of the body, starting from the tips of the toes, ending with the brain. Metabolic processes begin to proceed faster.

Running takes energy. To ensure its constant flow, the body spends its internal reserves. First, glycogen stored in the liver is consumed, then fat deposits of our body are used.

Therefore, running and being overweight are incompatible concepts. If you actively move and burn more calories than you get with food, your excess weight will disappear. Running and losing weight are interconnected things.

  • For jogging (7-9 kilometers per hour), fat burning begins after 20-30 minutes of continuous running.
  • During interval training, the process of splitting fat begins much earlier, you do not need to run an hour to start fat catabolism.

    But interval running is a rather heavy load and such cardio is not suitable for everyone.

Speaking about whether running helps weight loss, it is important to clarify its appearance and duration. If we mean classic runs at an easy pace - the duration of the training should be at least thirty minutes.

Preparation for running

To start running you do not need to buy expensive accessories, you only need comfortable sneakers and sportswear. That's all, nothing else is needed.

Choose sneakers with a sole of medium thickness and softness. The sole with spikes provides good traction, but you can’t run on it for a long time. If the sole is very springy, it will interfere with your stability.Sneakers with a thin sole are permissible to buy in one case when you will run on rubberized tracks in the conditions of a stadium or running alleys. You cannot run on the asphalt in sneakers, you will beat off your joints.

The costume can be assembled from simple sweatpants, T-shirts (T-shirts) and sweatshirts. When the cold comes, you will need a jacket on top, a hat and gloves. All this should be easy so that you do not sweat. And if you sweat, the clothes should take moisture out well.

Cheap synthetic clothes will not be able to effectively remove moisture outside, you will sweat in it.

More expensive models, called thermal underwear, are able to do this. Therefore, if you have a good income, do not save on clothes.

If you do not want to buy another jacket, you can do with a sweater under the Olympic jacket. This is a proven option - warm and comfortable.

Mode and nutrition

For beginners, it is important to observe the systematic training.

If you go over twice and stop - there will be no sense from this.

In addition to the jogging mode, you need to slightly review your diet - switch to a healthier diet for weight loss. Together with running, it helps to quickly remove the stomach and other problem areas.

Combining nutrition and running activity, you can lose weight much faster than separately with diet or sports.

When you run, you decide.

You can practice running every day in the morning or go out in the evening. The best time to run is when you are most comfortable. You are an early bird and get up at 6 in the morning - run in the morning! If you are an owl and are at work or study all day, choose running in the evening. No need to run at night. The body at this time should sleep, regardless of whether you are an owl or a lark.

Running for weight loss should be carried out 3-6 times a week. The length of the run will depend on how many times a week you practice. The more often the classes, the less the race can last. But remember that since losing weight through running is your main goal, the more and more often you move, the more intensive the process will go.

Where it is possible to remove fat with the help of running

Whether running helps to lose weight in the legs - certainly.

Since legs work when running, running for weight loss in the first place is effective. More precisely, let's put it this way - fat goes all over the body, but due to muscle training your legs will look more slender and fit. Proper running for weight loss will also contribute to the departure of fat from the buttocks, waist, hips and all other problem areas.

There is no spot care for fat. Do not expect that in a magical way, fat will go only from the stomach.

Indeed, running to remove the stomach, of course, will help, but extra centimeters will leave not only from the waist, the upper body will also lose weight.

So you don’t have to bother about how to run properly to lose weight in your legs or in some other place - the fat will leave the problem area in parallel with the rest of the body.

Running techniques for losing weight

There are several ways to run that you can use as a means to an end.

Running on the spot

For the most modest, there is running on the spot at home for weight loss. You need to get up anywhere in your home and run.

Running at a place for losing weight differs from regular running in that you simply raise your knees up and put your feet on your toes. This is done quickly, on each leg you bounce a little. Hands make the same movements as during a real run.

Thus, you can practice running for weight loss without leaving your home, without buying special trainers. The only negative is a very boring lesson.

As Vysotsky sang, "there are no first and no lagging ...", there is no competitive incentive. The picture in front of the eyes does not change, and the neighbors below can react negatively to noise.

However, no matter who says it, this run helps to lose weight, just like any other kind of cardio. If you have enough patience, you will achieve your goal.

If you want to use the run to lose belly, you need to raise your knees high. In this case, the lower abdominal part is more involved.

Interval running

Intensive running is a powerful stimulus for activating catabolic processes in the body.

Its essence is simple: you run 5 minutes at a normal pace, then accelerate as much as possible for 20-40 seconds, then within 2-5 minutes restore your pulse and breathing. Next, repeat the acceleration. In one running training you can do 4-6 accelerations. As your body allows.

This type of running allows you to quickly remove the stomach and sides, helps to burn fat in all problem areas.

The peculiarity is that interval running drives the body into anaerobic frames. Muscle does not have enough oxygen to carry out the normal glucose oxidation pathway. As a result, an anaerobic process begins in the muscles, as a result of which a metabolite is released - lactic acid, which causes the familiar burning sensation. This is how interval running affects metabolism, it is, so to speak, extreme cardio. Know the measure, excessive interval running can hurt you!

In other words, interval running, with all its effectiveness, has a big minus - not everyone can try it.

Contraindications are problems with the heart, lungs, aching joints. Beginners are also better off training in traditional ways.

That is, although this is the most effective run for losing weight, due to a number of limitations, it is not the most common.

But the next way to lose weight can be recommended to almost everyone. Anyone running for a note - jogging is the best combination of load and safety.


This run does not make the heart work to the limit, but takes calorie consumption to a new level. This lesson is lengthy, but very useful. Such a run is considered healing.

Everyone who does not have obvious health problems can jog. After all, this movement is only slightly more intense than walking at a brisk pace.

A losing weight person can gradually lose weight due to regular jogging without harm to the body.

Many of us are accustomed to jogging in the morning, but running in the evening for weight loss is also effective. As already noted, the main thing is not to try to exercise at night, as the body needs to sleep.

Saves such a run from cellulite, shortness of breath, pressure surges, fatigue. It also improves mood, stabilizes the nervous system, and saturates cells with oxygen.

How many positive aspects of such a simple lesson! It’s worth including regular jogging in your life, right?

Duration and frequency of jogging

A reasonable question, if you use jogging for weight loss, how much do you need to run?

We will answer it so: you need to run every other day or 5-6 times a week. Less often - there will be no sense, more often - you will quickly overwork.

  • The minimum time for each jogging should be 30-40 minutes.
  • The maximum interval running time is 20-30 minutes.

It is safest and most useful to jog every other day for 45-60 minutes at a comfortable pace.

This is the work of muscles, and the gradual breakdown of fat, and cardio.

Running for weight loss - how much you need to run and what technique to choose

As a result, we can say that if your goal is weight loss, running will be your best friend. But, only if you develop an iron habit in yourself, because you need to engage in regularly.



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