Running is considered to be one of the most effective and affordable weight loss methods. Therefore, most of those who are losing weight, striving to lose as many kilograms as possible in a short period of time, choose it. But does it really help in the fight against overweight? How to run correctly so that training benefits your health? These and other questions will be discussed in more detail in this article.
Running is a fairly intense and difficult sport. Especially for people with extra pounds: the load on the spine and joints increases, unpleasant, even painful sensations arise. In addition, severe shortness of breath appears, and pressure can seriously increase. Therefore, beginners who start training from scratch need to be extremely careful, attentive to their own body, well-being. There are the following basic rules:
- choose a training program, their number per week, intensity - it is better with a specialist;
- it is optimal that the training begins with a light joint warm-up. It is worth paying special attention to the knees - it is they who have the main load during the lesson. Duration - 5-7 minutes;
- You need to finish the workout with a light stretch: so the muscles recover faster. Duration - 5-10 minutes;
- beginners need to build up their running time gradually. For the first time, 5-7 minutes of easy running will be enough.
1. 5-2 hours before jogging, you need to arrange a modest meal. It is optimal that most of it falls on protein and carbohydrates - this is the energy needed by the body during exercise.
What is running and why is it needed
Running is classified as an aerobic exercise. During training, the cells of the body are actively saturated with oxygen, which brings the following benefits:
- strengthening the cardiovascular system;
- prevention of blood clots, cholesterol plaques;
- strengthening immunity;
- increase efficiency, improve memory;
- normalization of metabolic processes;
- lowering cholesterol levels;
- general improvement in well-being.
Running benefits the entire body by increasing blood circulation. In addition, during a run, the "happiness hormone" is actively released - serotonin, which improves mood and helps fight insomnia. Regular exercise also helps to strengthen the muscles of the legs, abdomen, and hips.
What clothes are best to run in summer and winter
Clothing for training should always be chosen according to the weather, as it performs an important function - it regulates heat transfer. You should not focus on the season, winter or summer, it is better to pay attention to the ambient temperature:
- From -3℃ to +10℃: thin hat or earmuff, windbreaker or sleeveless jacket with a hood in case of rain, turtleneck or sweatshirt, T-shirt or t-shirt made of high-quality breathable material, insulated trousers.
- From +10℃ to +20℃: headband or baseball cap, T-shirt, light sweatshirt or windbreaker, if it is raining or strong cold wind outside, leggings or pants without insulation.
- From +20℃ and above: T-shirt or T-shirt made of high-quality, breathable material, shorts or leggings.
- Below -3℃: hat, thermal underwear, sports jacket and warm pants. In winter, special attention should be paid to protecting the body, do not forget about a scarf and gloves.
A set of clothes should be washed regularly. To do this, it is recommended to use a hypoallergenic powder suitable for daily use.
Choosing the right and comfortable running shoes
Shoes are the next important component of running right after clothes. The right choice of running shoes will make training not only comfortable, but also safe. It should pay attention to the following criteria:
- lightness: you should not buy sneakers with a powerful, heavy platform;
- seasonality: for the winter period, you should take completely closed shoes, in the summer you can run in light sneakers with mesh inserts;
- safety: the leg must be securely fixed;
- Cushioning: Running shoes should have special cushioning plates located in the middle of the foot. Usually in this place there is a notch, a small depression.
It is better to buy shoes in a specialized store. Good running shoes will last for a long time, while ensuring safety, convenience and comfort during a run.
How to run to lose weight
In order for the training to be successful, after it there were no injuries, the mood did not disappear - you need to run correctly. Distance calculation, intensity, duration - all this depends on the initial body weight of a person.
Let's take a closer look at how weight and running are related.
- If the body weight is over 110 kilograms: intensive training is contraindicated, as the risk of injury increases. It is recommended to alternate running and walking: run 80-100 meters, walk the same amount. Start with 10-15 minutes, gradually increasing the duration to 30-40 minutes.
- From 85 to 110 kilograms: light jogging is recommended. You can also combine it with walking, but in a different way. For example, two minutes of running are replaced by a minute of rest in the form of walking. The duration of training is from 20 to 40 minutes.
- From 60 to 85 kilograms: jogging without rest for up to one hour.
Do not hope that long exhausting workouts will help you lose weight for a long time. After a week of such violence against oneself, the desire to run will disappear, classes will come to naught. Therefore, the schedule of runs, their intensity, duration - must be selected thoughtfully.
Running for weight loss in the legs and abdomen
Fat burning does not start from the first minutes of class. It is important to reach a certain stage, which is called the aerobic zone. How to understand that she has arrived? Gives a pulse. A fat burning interval is considered to be an indication equal to 60-70% of the maximum heart rate (MHR). But it is not enough just to come to her, it is important to keep her for 20-30 minutes.
The maximum heart rate is calculated using a simple formula: "220 - age in years. "For a girl aged 22 MCHP = 220-22 = 198.
In addition to the aerobic zone, there are others:
- rest - 35-40% of MCHP;
- warm-up - 50-60% of MCHP;
- aerobic - 60-70% of MCHP;
- endurance - 80-90% of MCHP;
- dangerous - 90-95% of MChP.
The heart rate must be monitored throughout the workout. This will help not only reduce weight, but also protect yourself from various negative consequences.
Contraindications to running for weight loss
It seems to many that jogging is a universal type of training suitable for everyone. In fact, this is far from the case. There is a list of contraindications, which includes the following items:
- joint diseases;
- pathology of the organs of the cardiovascular and respiratory systems;
- colds and flu, especially if there is an increase in temperature;
- diseases in the acute phase: active training can worsen the condition;
- myopia, glaucoma: intense exercise can cause retinal detachment.
In addition, classes may be contraindicated for older people. In any case, you can run or not - a question that everyone just needs to ask a specialist.
Technique for safe and correct running
The main thing while running is not to harm your health. To do this, you must strictly observe safety precautions:
- It is optimal to start with an accelerated walk and gradually move to a slow run. So the training will be easier, there will be no severe shortness of breath, increased heart rate.
- While jogging, the body should be slightly tilted, arms bent at the elbows.
- The amplitude of hand movements should be small, it should help, and not confuse the rhythm.
- You need to breathe through your nose. If you want to inhale through your mouth, take a sharp breath or exhale, then you need to slow down the pace, restore your heart rate.
- You only need to wear comfortable clothes and shoes. It should be light, not restrict movement. Women are advised to pay attention to special sports bras that support their breasts while running.
- Each movement should be smooth, uniform, as sudden jumps or steps can cause injury.
Maintaining health and getting a positive result from training is possible only with strict adherence to the technique of their implementation. Otherwise, jogging can be replaced by endless treatment.
Jogging
Jogging is the most common form of exercise. It is usually slow, unhurried, comparable in intensity to brisk walking. One such lesson should last at least 30-40 minutes. During this time, the pulse will reach the aerobic stage, at which the process of intensive calorie burning will begin.
Jogging not only improves the figure, but also has a beneficial effect on health, improves well-being.
shuttle run
Many shuttle running is familiar from school. This is a good way to diversify your usual workout. Such short runs can be made part of a jog or used as a warm-up.
Shuttle running has a good effect on the central nervous system, improves reaction, concentration.
Sprint
Sprint is running with maximum acceleration. Of course, jogging in such a rhythm cannot last about 30-40 minutes, but you can start or end a lesson with such intense sections, they can be inserted every 5-7 minutes of measured jogging. This will burn more calories, strengthen muscles, increase endurance.
Interval training
Interval training in the sports community is considered the most effective. They involve the alternation of work and rest, running and walking. So the body does not have time to get used to, each new step for him is something new, requiring strength. Therefore, the aerobic heart rate zone is reached much faster, and the process of intensive calorie burning occurs earlier.
Below is an eight-week mixed training program that starts with interval training and gradually progresses to jogging.
The best places to run
The best place for training is a specially designed one. It can be school stadiums or sports grounds. Conventional asphalt is a very rough, hard surface that does not absorb well. Each step or jump is a huge load on the joints, which even the best running shoes cannot compensate for.
Another option is country roads or parks. The absence of a rough surface reduces the load on the joints, the spine, and makes the run safer. In addition, changing terrain, alternating heights, various obstacles on the way will allow you to burn more calories due to alternating types of load.
For quick temporary weight loss, running on a treadmill will be no less effective.
Running training program
Increase the duration, intensity of training - it is recommended gradually. This will help the body adapt, get used to a new type of load. The following table shows the 8 week training program.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 |
|
Rest |
|
Rest |
|
|
Rest |
| 2 weeks |
|
Rest |
|
Rest |
|
|
Rest |
| 3 week |
|
Rest |
|
Rest |
|
|
Rest |
| 4 week |
|
Rest |
|
Rest |
|
|
Rest |
| 5 week |
|
Rest |
|
Rest |
|
|
Rest |
| 6 week |
|
Rest |
|
Rest |
|
|
Rest |
| 7 week |
|
Rest |
|
Rest |
|
|
Rest |
| 8 week |
|
Rest |
|
Rest |
|
|
Rest |
*** can be skipped, finish by walking
At the end of the eighth week, the program can be restarted or switched to an hour-long jog.
How to adjust the load while running
Until training has become constant, familiar, you need to be attentive to your own well-being, adjusting the load while running. This will help you find the most comfortable individual rhythm that you can maintain throughout your workout.
How to understand that the load suits the body? The first criterion is breathing. It is optimal when a person during training does not feel the desire to take a strong breath or exhale, but can keep up a conversation with a jogging partner.
Another criterion is the pulse. As already mentioned, it must be in the aerobic zone.
What to do if you can't run anymore
If during a workout you feel discomfort, you want to switch from running to a step, it means that initially the load was chosen incorrectly. You always need to choose the intensity, duration, focusing on your own physical data. It is better to gradually switch to jogging, alternate it with walking for longer, but give the body the opportunity to get used to, adapt to a new type of activity.
If you can’t run further, there are painful sensations in the abdomen or joints, you must immediately stop running and restore breathing with the help of inhalations and exhalations. It is better not to stand still during this, but to walk slowly. This will improve blood circulation, help the body to return to normal faster.
What to do if it gets bad
If any painful or unpleasant sensations occur, you must immediately switch from running to walking, try to restore breathing, put your pulse in order, and feel well. If the heart is still beating wildly, there is a darkening in the eyes, dizziness or nausea, it is better to seek help from specialists, since all this can cause a hypertensive crisis.
For emergency care, a doctor should also be consulted in case of injuries. Only a specialist, focusing on x-rays, can understand what caused the pain.
What to eat and drink before and after a run
Food before and after training largely determines its effectiveness. It is especially important to eat before exercising in the morning: the body needs enough energy to start all the processes after sleep and withstand the stress of training.
General nutritional advice:
- 15-20 minutes before training, you need to eat something carbohydrate: any fruit or toast from whole grain bread. The calorie content of such a meal should be no more than 200 kilocalories;
- if the training takes place in the evening, then 2-3 hours before the lesson you need to eat. It can be a small piece of dietary white meat (about 100-150 grams) and vegetables or an omelet;
- before, during and after training, you need to drink water in small portions. It is optimal to drink 100 milliliters of clean water every 15 minutes of jogging - these are several small sips;
- an hour and a half after training, you need to eat a serving of protein and fiber. Lean meats, cereals and vegetables are also suitable.
Do not drink sugary drinks before or during exercise. It gives only a temporary, short-lived effect, followed by a breakdown.
How to breathe properly while running
Proper breathing while running is a guarantee that the training will be as effective and safe as possible. General requirements:
- clean air: if possible, run away from roads, factories and industrial enterprises;
- deep breathing: it is best to take a calm breath and exhale the same way. Do not inhale and exhale sharply, it can knock you out of rhythm, cause shortness of breath;
- rhythm and frequency: the number of steps during inhalation and exhalation should be the same. For example, inhale for four, exhale for the same amount. This approach will help to catch a single rhythm, make the workout longer. In addition, a constant account will distract from fatigue;
- no breath holding: lack of oxygen can cause dizziness, shortness of breath.
Beginners are advised to devote their first workouts to choosing their rhythm, to calculate how many times they need to take one breath and exhale, to understand how deep breathing affects well-being and the duration of the workout.
Why you need a heart rate monitor for running
As already mentioned, the pulse is one of the main criteria that reflects the quality of the workout. While running, it is very inconvenient to independently calculate the number of heart beats per minute. And the electronic device will do everything by itself.
Heart rate monitors are different in their appearance, but in most cases they are small, compact and lightweight. They are fixed on the wrist or in the chest area.
The safest workout for a beginner
Beginners have a lot of questions about jogging: run in the morning or in the evening, on an empty stomach or after a snack, how many times a day and week? In fact, each item is selected strictly individually, but the general safety recommendations are the same:
- Start and end your run by walking.
- Choose comfortable shoes and clothes, paying attention to the weather.
- Monitor the position of the body: do not tilt the body too much, do not make sudden movements.
- Place your foot firmly on the surface. Do not land on your toes or heels.
- Breathe evenly and deeply.
The main thing for a beginner is not to overdo it, otherwise the very first workout may be replaced by a long treatment.
Differences in training for men and women
There are no differences between workouts for men and women. Each person independently chooses a training program, intensity and duration, focusing on their own physical data and state of health.
The only difference is the equipment. Women should pay special attention to the selection of a special sports bra. In addition, girls after childbirth may need a special spinal corset to reduce the load on the vertebrae and discs while running.
When to expect results
The first results may appear after 4-6 weeks of training. In the early stages, there is an improvement in the condition of the skin (it becomes smoother, more elastic), muscle strengthening, and a slight decrease in volume. Unfortunately, it will not be possible to remove the stomach or lose a lot of weight in a few sessions. Long, painstaking work is needed, which also includes the selection of the right, balanced diet, and work with a psychologist to change eating habits and accept yourself.