How much should you run to lose weight?

The easiest, free and effective method to lose weight is running. It is usually very difficult to start running because there is not enough motivation other than the desire to lose weight. Moreover, the initial short attempts usually do not give a result and disappointment comes. How to properly run to lose weight? This question is constantly asked by girls to fitness trainers. The answer is quite simple – learn the rules of running, create your own running program for weight loss, run according to the plan and then the problem will be solved by itself. In this article, we will consider how to run correctly in order to lose weight, what trainers recommend to increase running efficiency and how much you need to run to lose weight.

Why is there no weight loss when running?

At the initial stage, many make mistakes while running and do not get the desired results. This way of physical activity requires serious preparation to figure out the rules of running and form your approach. The main reason why weight does not decrease while running – a small amount of time is allotted for running.

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At a short run, the body uses material to renew energy from the liver's reserves. First, glycogen is consumed, which the liver stores to nourish muscle fibers. And only after the glycogen stores run out, will fat be used as an energy source. The body uses glycogen when running for 30-40 minutes. After 40 minutes of jogging, fat will be used to renew energy reserves.

If the run lasted about 30 minutes without additional intense training, glycogen stores will quickly recover after the first meal, and the fat will remain intact. To start the active burning of fat fibers during running, you should warm up tightly before jogging and train for about 50 minutes.

It is best to run in the morning before breakfast, this will help you to wake up, cheer up and tighten your body, refresh your mind. During your morning run, listen to music or an audiobook to energize not only your body, but also your mind. Also, do not forget that the key to success – it is regularity of physical activity. If you decide to run twice a week, then do it without fail, otherwise there will be no effect of weight loss or recovery from this.

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Running for weight loss: rules and guidelines

Before a scheduled workout, reconsider if you are in the category of people who are not allowed to run. You should especially carefully think about the need for running for people who smoke, and those who have problems with the heart and blood vessels. It is also contraindicated to run if there is an injury to the spine or limbs. Pregnant women and breastfeeding mothers are strictly prohibited from running.

Running for weight loss will not be able to save you from a huge number of extra pounds in a week, but it is quite possible to effectively lose weight in a month or two. Therefore, do not expect a miracle from running in the first week. The results will be visible after a month of training, provided that the recommendations are followed and the load is correctly selected.

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Recommendations on how to run for weight loss:

1. Before your run, warm up and do some power building exercises. This is necessary in order to use glycogen faster. After 10-15 minutes of intense power loads, you can switch to brisk walking or slow running. For warm-up you can use dumbbells or kettlebells, any auxiliary exercises and equipment. What exercises are suitable for warming up: push-ups, dumbbell pull-ups, twisting of the torso, squats, jump rope.
2. Choose your running tactics: first 5-7 minutes of jogging, gradually increasing to 10-15 minutes, then increase the running time and speed. Then accelerate and extend the time of continuous running. Create your own weight loss running program to follow the instructions clearly and really lose weight. But when weighing, you will be surprised that after a month of training, body weight has not changed much, even if there are noticeable improvements in the figure. This is because muscle fibers weigh more than fat. And in the process of training and running, fat gradually makes room for muscles that are actively growing.
3. Don't stick to a sequential running policy, experiment: change the form of running, rhythm and speed, supplement running with jumps, climbing a mountain, interval running. Interval running is the most acceptable way to lose weight. This is a type of running, during which the maximum load and some relaxation alternate. Interval run plan: 100m – quick step, 100 m – jogging, 100 m – sprint with maximum tension, giving all your best, then again return to a quick step and so on in a circle.
4. Choose a comfortable running outfit: quality shoes, and clothes depending on the purpose of the run. If running for weight loss is used, then the tracksuit should be as comfortable as possible, but not breathable in order to create a sauna effect and quickly remove toxins through sweat. If it is inconvenient for you to run in this form, then the ideal option is – a suit made of natural fabrics so that the body can breathe.

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You can add jump rope to running to increase the result of losing weight. It is especially good to jump rope after a run. This will increase the load on the muscles. But, be careful, do not overdo it, so as not to get very tired and not start the muscle burning process.