The Right Run to Burn Fat Effectively: Basic Principles

Today, running is one of the most popular ways to combat excess weight. It really helps burn excess fat and tighten skin while promoting good health. But in reality, not everyone can get the results they want. And the point here is not that running is ineffective, but that a person does not know how to run properly to lose weight. Let's try to find out.

Benefits of running for weight loss and more

Running to burn fat is a simple and effective way to shed excess pounds. It’s not without reason that this sport is so popular around the world. he has a numberbenefit, including the following:

• Running is easy and requires no financial investment or special equipment, so anyone can do it.
• It is a safe sport and will only bring benefits if you follow the basic rules.
• Regular exercise can really help you lose weight because it provides a powerful aerobic workout. On average, an hour of running burns 500-700 kcal.
• Running brings comprehensive benefits to people, which is not only related to body shape, but also related to health. It helps fight stress, strengthens the nervous system, trains the heart and blood vessels, and improves their function.
• Jogging normalizes the function of the digestive system and speeds up metabolism.
• Running is perfect for building muscles and keeping them toned.
• This type of activity stimulates the elimination of harmful waste products, toxins, and excess fluids from the body.

While running can help everyone lose weight, you need to take this into consideration tooContraindications, they are as follows:

• Severe disorders of the heart and blood vessels (heart defects, heart failure, blood pressure problems);
• venous aneurysm;
• Bronchial Asthma;
• Endocrine system disorders;
• severe vision problems;
• inflammatory processes in the body;
• infectious diseases;
• Problems with the musculoskeletal system.

Overweight people should consult a specialist before starting jogging as they may cause harm to themselves. For them, brisk walking or jogging may be more appropriate.To lose weight through running, it is recommended to research different options and choose the best one. It's also important to know how to run correctly to burn fat and study all the rules and recommendations.

Why running is good for losing weight

So can running help you lose weight? Let's clear this up.The problem of being overweight is often typical of people with a sedentary lifestyle. Furthermore, half of the population now owns a private vehicle. Thanks to cars, we not only stopped running but actually stopped walking. As a result, fat accumulates in the body and muscles atrophy out of use.To avoid obesity and its negative consequences for your appearance and health, you need to buck up and go for a run. This is the simplest physical activity that everyone can do. Just a brisk walk at first. Once your body gets used to it, you can start running.Let’s take a closer look at how running burns fat? Running makes your heart beat faster, which is why it's classified as aerobic exercise. When the heart rate increases, more blood flows through the heart per unit time than in a calm state. The lungs also start working harder and your blood is actively enriched with oxygen. Oxygen saturation occurs in all cells of the body, from the tips of your toes to your brain. Metabolic processes begin to speed up.Running requires energy. To ensure its continued influx, the body depletes its internal reserves. First, the glycogen stored in the liver is consumed, and then the fat deposits in our body are used. Therefore, running and being overweight are incompatible concepts. If you are active and burn more calories than you consume from food, your excess weight will disappear. Running and losing weight are related things.

• For jogging (7-9 kilometers per hour), fat burning starts after 20-30 minutes of continuous running.
• With interval training, the lipolysis process starts earlier; you don't need to run for an hour to start fat catabolism. But interval running is quite demanding, and this type of aerobic exercise isn't suitable for everyone.

When talking about whether running helps with weight loss, it's important to clarify the type and duration of running. If we mean classic jogging at an easy pace, the duration of the workout should be at least thirty minutes.

How to Burn Fat by Running: Basic Rules

We already know that the answer to the question of whether running helps with weight loss is yes. However, there are many nuances that need to be taken into account in order for jogging to actually have results. Let's take a closer look at them.

Running time

Note that the duration of your run depends on the intensity of your workout. You also need to consider your physical fitness level and choose the best load. It is recommended not to run too long at first, and then gradually increase the running time and distance.Recommended runningat least 40 minutes, because only after this period of time has passed, the body begins to consume not calories, but directly the nasty fat. Many experts recommend interval running - it builds endurance and is great for weight loss.

Prepare and complete your workout

A proper fat-burning run shouldn't start and end like this. Certain rules must be followed.Before training, consider the following:

• It is recommended to eat at least two hours before training to burn fat;
• Taking a hot bath in advance can strengthen muscles and blood vessels, making it easier for the body to bear loads;
• Before the main part of the session, do a short warm-up - this will help prevent injuries and muscle pain as the body will be ready to handle the stress.

In between workouts, you need to control your diet. Of course, it is not recommended to eat sweets, greasy foods and other foods that are not good for your body. Limit salt intake as it retains fluid in the body, thereby increasing body size. It's also important to drink enough water, and you can do this while exercising, too.After your run, the following tips will be helpful:

• Stop gradually, not suddenly. Transition from running to walking and gradually slow down. This will help restore breathing and heart rate and force the body to burn more calories.
• After your run, take a warm bath, which will help calm your muscles and nervous system.
• Avoid hypothermia. During a run, your body warms up, and breeze or drafts can negatively impact your health.

Choose exercise intensity

A very important point in how to burn fat by running is the intensity of running, which determines the speed of weight loss and the final result. It's important to remember that it's not only important to lose weight, but also not to compromise your health.The more intense the exercise, the faster energy is depleted. Calm, relaxing running is safe for your health, but it's better for staying healthy than losing weight. Overly strenuous training can lead to exhaustion of the body. As a result, it will not only start to lose fat, but also reduce muscle, and the cardiovascular system will be put under undue stress.that's whyThe load must be increased gradually and continuously.If you're new to running, start with minimal runs and build up over time. You can determine the intensity of your workout yourself by monitoring your heart rate. Normally, good fat burning results require a pulse rate of over 130 beats per minute. However, if this number exceeds 150, the load may be too severe. At the right intensity, your heart rate should return to normal within half an hour of the end of your run.

clothes and shoes

Proper equipment also plays an important role in running performance. Bariatric shoes and running clothing should be as comfortable as possible and not restrictive of movement.Clothes should be made of natural, breathable materials.ableUse a weight loss kit, focusing on certain problem areas. For example, you can buy jodhpurs and shorts to speed up your weight loss process.You should choose shoes that are comfortable, lightweight, and fit perfectly. It will help reduce stress on the joints and minimize the risk of injury.Generally recommended for those who want to reduce abdominal bulkRunning weight loss belt or plastic wrap. In principle, this works, but don't expect miracles to happen and you'll lose weight in three workouts. These items help speed up the process of removing excess fluid, which also has a beneficial effect on the weight loss process. There are also massage belts.

Regularity of training

How often and for how long should you run to burn fat? Regularity is the most important key to success. Your best bet is to run 3-5 times a week. To speed up your results, you can alternate running with other types of activities, such as strength training or swimming. It is recommended that men combine running to lose weight with weight training.Don't expect quick results. ExplicitAfter 6-8 weeks, obvious improvement changesExercise regularly.Knowing how to run properly to lose weight can improve your appearance without compromising your health. Additionally, it is recommended to follow the following recommendations:

• When running, be sure toTake control of your physical condition.Pain and dizziness are unacceptable. Breathing should remain even.
• You can run on a treadmill or in an open space.The first option is good because it works in any weather. The second one allows you to enjoy the beauty of nature and breathe fresh air, but due to weather conditions it is not always available. It is recommended not to run on asphalt, but on the ground - this has a beneficial effect on endurance levels and allows you to distribute the load correctly.
• Make sure your running technique is correct.
• posturewhile runningIt should be level.Breathe evenly. Changes in tempo should be smooth.

If you want to burn fat in a specific area through running,You can follow these technical suggestions:

• To reduce leg weight, it is recommended to use high-hip techniques, including adding running steps to your training, as well as alternating running and jumping (with or without a jump rope).
• To reduce weight in the abdomen, also put pressure on the abdominal muscles and control their tension at all times.

If you follow all the rules and there are no contraindications, you can safely start running and you will soon notice noticeable changes for the better. Also remember proper nutrition and other types of exercise - combined, you'll have an effective plan to help you achieve your ideal body. As a bonus, running will help you improve your health and forget about stress and depression.

How to build strength, endurance and burn fat with running

People often underestimate running or view it in a one-sided way. For example, if you want to lose weight, go for a run. If you want to exercise your heart, run. Some people see this as an opportunity to set a personal record and prove to themselves that you can run a 10K without stopping. For some people, running is a way to relax the brain after a day of intellectual or stressful work. The opposite is also true - a good workout in the morning can build strength, energy and complete a planned work program in record time.

A universal but insidious discipline

On the one hand, everything is like that. On the other hand, in many cases operating power is overestimated or not considered at all.Therefore, running can increase the effectiveness of strength training - it can increase the weight of the work and the intensity of the training. It is an important aid in eliminating excess fat. This is if everything is done correctly, which we will discuss below. The opposite is also true.Say, for example, a person decides to lose weight—boy or girl—and then goes wild. After all, he had heard that running can help you lose weight. The comrade sweated seven times and was as red as a lobster. His heart jumped out of his chest. His legs were weak and there was not enough air. But he continued to move his already weak legs - he needed to run these 3-4 kilometers. I ran three times a week for a month, suffered a lot, got on the scale, but had no results. The reflection in the mirror hasn't changed much either. This is the best case scenario. The worst-case scenario is that he starts to look bad, his health is not good, his knees hurt, he becomes haggard (there is less muscle and fat has nowhere to go), and he loses a pitiful 2-3 kilograms per hundredweight. The overall weight is not satisfactory at all.The truth is, you need to run correctly and build your training process wisely without forgetting about nutrition and many other factors. Let's discuss everything in more detail.

Suitable for everyone

The running training system I will discuss below is universal. It's suitable for both the completely untrained overweight person who decides to get their body back in shape, and the advanced athlete who has been lifting weights for years but has neglected running for various reasons.For example, your knees hurt, you are short of breath, and your muscles "burn" (not burn). I can safely classify myself as the latter, having discussed running on more than one occasion before, but never found a truly effective way to use it until now.About ten years ago I did an experiment - I wanted to run 10 kilometers at a time. I got results, but it was difficult and took over three months. The hope of losing weight by running long distances and eating delicious food at the same time did not come true. But I struggled to run 10 kilometers. This is the so-called "I can't". Then I more or less got used to running (I used to hate running at all), but these were flowers compared to the results of a sound training approach.

where to start

No preparation or long preparation is required. We eat normally and an hour and a half later we put on our old sneakers and walk to the nearest stadium with a rubber track and set the timer on our watch or smartphoneOne hourand run at an easy pace. Only a few points are important:

• Don't run on asphalt.A stadium with a rubber surface will work, a gym treadmill will work, or dirt with grass will work. Asphalt is not good, but it puts excessive stress on joints and ligaments. Separately choosing high-quality sneakers (how to do this is written here) will partially solve the problem of hard surfaces, but this is not a panacea and not everyone has such an opportunity. But you can run on said surfaces in any kind of even the most obscure Chinese sneakers (just be prepared to get calluses from them).
• Work within your aerobic threshold.I describe the theory in detailThis article("Aerobic Training" section), I won't repeat it, but I will briefly summarize it. If you have a heart rate monitor (any type - optical, chest mounted) - it works in the heart rate range of 120-150 beats/minute. The most important thing is not to suffocate - there must be enough oxygen. If you don't have a heart rate monitor, use your breathing as a guide. Once you start choking, it becomes difficult - walk briskly until your breathing returns, then run lightly. You work like this for an hour. Even if you walk most of the time.
• After 60 minutes, note how far you walked during that time. Next time, try running and walking more.It could be 100 meters, 200 meters, or even more. If you do everything right, you don't have to put too much pressure on yourself. The body itself can adapt to any reasonable load and has certain reserves. In this case we focus on breathing and heart rate, not overloading the body and it will adapt by compensating. I take a day off, go back to the stadium, run/walk for an hour - check my smartphone (if it can count steps), activity tracker or count laps and lo and behold, you've covered more distance, butAt the same time there is no time when you are in pain or out of breath while running. I speak from my own experience.

Working according to this system, within 2-3 months, an untrained person will learn to run for an hour non-stop at a good pace without getting out of breath or exhausted. If citizens do not start eating more to compensate for increased energy expenditure, overall health will improve, endurance will increase, and weight will decrease.butdetails make a difference. Yes - this is a working system that I have personally tested. You can use it immediately without detailed instructions.If you want to get the most effective results, whether that's burning fat, improving strength in the gym, or both, then read on for the next part of this series where I'll discuss how to run without knee pain, Why you should run strictly for 60 minutes and how to burn fat and maintain muscle.It's true - I checked it myself. People often underestimate running or view it in a one-sided way. For example, if you want to lose weight, go for a run. If you want to exercise your heart, run. Some people see this as an opportunity to set a personal record and prove to themselves that you can run a 10K without stopping. For some people, running is a way to relax the brain after being mentally stressed or stressed.

Running for weight loss: How to burn more calories?

Running is one of the most effective and fastest ways to train for weight loss. The increased heart rate during running consumes a large amount of oxygen and increases energy consumption, leading to fat burning. To get the ideal results quickly, it's important to get the right load on your run, training in the right pattern at the right time.

How to run correctly to lose weight

One of the important factors in the impact of running on weight loss is the high consumption of oxygen - the main fat burner. Running is not called an aerobic exercise for nothing because it is performed in the presence of oxygen.An important condition for weight loss training is a well-ventilated room, or fresh street air, and correct breathing when running.This is important! Correct breathing when running should be to inhale quickly and sharply, and to exhale slowly and smoothly. You need to breathe in through your nose and out through your mouth.Another important factor in weight loss is your heart rate zone.Heart rate plays a vital role in weight loss.

1. Lower heart rate thresholdThe frequency of maintaining fat burning is 120 times per minute.
2. upper limitAt 160 beats per minute, it preserves fat burning rather than muscle burning, and the heart muscle is not put under undue stress.

These are averages. But for everyone, you can calculate individual heart rate zones based on age.We subtract your age from your maximum heart rate of 220 beats per minute. Let’s take the age of 30 as an example.

• 220 - 30 = 190 beats/minute - we get the maximum heart rate.
• We multiply the maximum value by 0. 6 to calculate 60% of the maximum value.

190 * 0. 6 = 114 beats/minute - lower limit of pulse. We calculate the upper limit of the heart rate, which is 80% of the maximum value.190*0. 8=152 times per minute.Therefore, for a thirty-year-old person, the allowed heart rate range is 114-152 beats per minute.

How many calories do you burn while running?

An hour of running can help you lose an average of 700-800 kcal. Indicators depend on load level, age, weight and physical fitness.

How far should you run to lose weight?

The duration of exercise also plays an important role.To achieve your goals, your run should be no longer than 60 minutes.Training for more than an hour not only overworks the entire body and slows weight loss, but it also starts burning muscle fibers.
but alsoTraining for less than 20 minutes is simply pointless.To run effectively, it's important to take less breaks without lowering your heart rate, but not necessarily at the same pace. Interval jogging is also good for burning fat, meaning you spend more time running and less time walking.You can run outside or on a treadmill at the gym. Special simulators are suitable for setting the angle of incline - simulating hill climbing. This method is great for interval training; instead of walking and resting, walk uphill. By increasing the load, you burn more calories and put more stress on your glutes and hamstrings.

When is the best time to run to lose weight?

For everyone, the best time to exercise will be different depending on the pace of life.Research shows that for most people, effective training occurs in the afternoon, and especially in the evening.One of the popular ways to lose weight is to run in the morning on an empty stomach. After sleep, glycogen stores are depleted, so the body uses its own fat for energy. This kind of exercise should not be long, 30 minutes is enough, otherwise there is a risk of losing muscle mass in addition to fat. This half-hour workout can be done twice a day - in the morning and in the evening.Exercising 3-4 times a week is enough.Rest from aerobic exercise is just as important as rest from strength training. The body needs time to recover; without this time, further fat burning process will not be possible.No matter what time of day you exercise, if your body is energized after a night's rest, running in the morning will bring you just as much benefit as running in the evening. Feeling your body is important here.

Running weight loss plan

This training program is designed for a variety of difficulty levels, suitable for both outdoor running and running on the treadmill. It may take 2 to 4 weeks of training to get used to the program. If running becomes easier, move on to advanced levels.

Outdoor running for beginners

Intervals

running	2 minutes
fast walk	2 minutes

The first workout is designed to last 30-40 minutes. Each week you need to increase the duration of your training sessions and the duration of your runs.

Outdoor running for healthy people

Intervals

running	5 minutes
walk	2 minutes

training should be40 to 60 minutes max.

Suitable for beginners to train on the gym treadmill

Intervals

running	2 minutes
Take the slope	2 minutes

Treadmill running advanced

Intervals

running	5-10 minutes
Take the slope	2-3 minutes

Don't start running right away with cold muscles. After exercise, it is recommended to stretch your muscles.If necessary, increase the load by increasing the speed and reducing rest periods. So, you can switch from interval training to jogging continuously for an hour.

in conclusion

In fact, running is a quick and easy way to lose weight. An important condition for training is proper breathing, pulse, and weight-bearing ratio. Remember, to lose weight, it's not just about running, your calorie expenditure must exceed your calorie intake. Therefore, it is necessary to monitor your diet, avoid overeating, and limit the intake of simple carbohydrates.