Running is considered to be one of the most effective and affordable weight loss methods. Therefore, most of those who are losing weight, trying 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, pressure can seriously increase. Therefore, beginners who start training from scratch need to be extremely careful, attentive to their body, to their 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 carry the main load during the lesson. Duration - 5-7 minutes;
- It is necessary to finish the workout with a slight stretch - so the muscles recover faster. Duration - 5-10 minutes;
- beginners need to gradually increase their running time. 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 fall on proteins and carbohydrates - this is the energy needed by the body during exercise.
What is running and why it is needed
Running is classified as aerobic exercise. During training, the cells of the body are actively saturated with oxygen, which brings the following benefits:
- strengthen the cardiovascular system;
- prevention of blood clots, cholesterol plaques;
- strengthen immunity;
- increase efficiency, improve memory;
- normalization of metabolic processes;
- lower cholesterol levels;
- general improvement of 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 strengthen the muscles in the legs, abdomen, and hips.
What are the best clothes for running in summer and winter
Training clothing should always be adapted to the weather, as it performs an important function - it regulates heat transfer. You shouldn't focus on the season, winter or summer, it's best to pay attention to the ambient temperature:
- -3 ℃ to + 10 ℃: thin hat or ear flaps, anorak or sleeveless jacket with hood in case of rain, turtleneck or sweatshirt, T-shirt or T-shirt made of high quality breathable material, warm pants.
- From + 10 ℃ to + 20 ℃: headband or baseball cap, t-shirt, light sweatshirt or windbreaker, if it rains or strong cold winds 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 the protection of the body, do not forget 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.
Choose 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:
- light weight - you should not buy sneakers with a powerful and heavy platform;
- seasonality: for the winter period it is recommended to wear fully closed shoes, in summer you can run with light sneakers with mesh inserts;
- safety: the leg must be well fixed;
- Cushioning: Running shoes should have special cushioning plates located in the center of the foot. There is usually a notch in this place, a little depression.
It is better to buy shoes in a specialized store. Good running shoes will last a long time, ensuring safety, convenience and comfort during a run.
How to run to lose weight
In order for the training to be successful, after there were no injuries, the mood did not go away - you need to run correctly. Calculation of distance, intensity, duration - all this depends on a person's initial body weight.
Let's take a closer look at how weight and running are related.
- If the body weight exceeds 110 kilograms - intensive training is contraindicated, as the risk of injury increases. It is advisable to alternate between running and walking: running 80-100 meters, walking the same amount. Start with 10-15 minutes, gradually increasing the duration to 30-40 minutes.
- 85 to 110 kilograms: A light run is recommended. You can also combine it with walking, but in a different way. For example, two minutes of running are replaced by one minute of rest in the form of walking. The duration of the training ranges from 20 to 40 minutes.
- 60 to 85 kilograms: non-stop jogging for up to an hour.
Do not hope that long, exhausting workouts will help you lose weight for a long time. After a week of so much violence against oneself, the desire to run will disappear, the lessons will be reduced to zero. Therefore, the program of races, their intensity, duration - must be carefully selected.
Running to lose weight in the legs and abdomen
Fat burning does not start from the first few minutes of class. It is important to reach a certain stage, which is called the aerobic zone. How to understand that it has arrived? It gives a boost. A fat burning range is considered an indication of 60-70% of maximum heart rate (MHR). But it is not enough 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 22 year old girl MCHP = 220-22 = 198.
In addition to the aerobic zone, there are others:
- rest - 35-40% of MCHP;
- heating - 50-60% of MCHP;
- aerobic - 60-70% of MCHP;
- strength - 80-90% of MCHP;
- dangerous - 90-95% of MCHP.
Heart rate must be monitored during training. This will help not only to reduce weight, but also to 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 true. There is a list of contraindications, which includes the following elements:
- joint diseases;
- pathology of the organs of the cardiovascular and respiratory systems;
- cold and flu, especially if there is a rise in temperature;
- diseases in the acute phase - active training can worsen the condition;
- myopia, glaucoma: intense exercise can cause detachment of the retina.
Also, classes can be contraindicated for older people. In any case, you can run or not - a question that everyone only needs to ask a specialist.
Technique for a safe and correct run
The main thing when running is not to harm your health. To do this, it is necessary to strictly observe safety precautions:
- It is optimal to start with a brisk walk and gradually move to a slow run. Then the training will be easier, there will be no severe shortness of breath, increased heart rate.
- When jogging, the body should be slightly inclined, arms bent at the elbows.
- The amplitude of the movements of the hand should be small, it should help and not confuse the rhythm.
- You have to breathe through the nose. If you want to inhale through the mouth, take a sharp breath or exhale, you need to slow down the pace, restore the heart rate.
- You just have 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 the breasts while running.
- Every movement must be smooth, smooth, as sudden jumps or steps can cause injury.
Maintaining health and achieving 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 a brisk walk. One of these lessons should last at least 30-40 minutes. During this time, the pulse will reach the aerobic phase, where the intensive calorie burning process will begin.
Jogging not only improves the figure, but also has a beneficial effect on health, improves well-being.
shuttle ride
Many shuttle rides are familiar to school. This is a good way to diversify your usual workout. Such short runs can be inserted into a run or used as a warm-up.
Running the shuttle has a good effect on the central nervous system, improves reaction, concentration.
Sprint
The sprint is running with maximum acceleration. Of course, jogging at such a pace cannot last about 30-40 minutes, but you can start or end a class with such intense sections, they can be entered 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 include alternating work and rest, running and walking. So the body has no time to get used to it, each new step for it is something new, which requires strength. Thus, the aerobic heart rate zone is reached much faster and the intensive calorie burning process 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. They can be school stadiums or sports fields. Conventional asphalt is a very rough and 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 are country roads or parks. The absence of a rough surface reduces the load on the joints, spine and makes running safer. In addition, changes of terrain, alternating heights, various obstacles along the way will allow you to burn more calories due to the alternation of types of load.
For quick, temporary weight loss, running on a treadmill will be no less effective.
Training program running
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 table below shows the 8-week training program.
| Monday | Tuesday | Wednesday | Thursday | Friday | on Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 |
|
Rest |
|
Rest |
|
|
Rest |
| 2 weeks |
|
Rest |
|
Rest |
|
|
Rest |
| 3 weeks |
|
Rest |
|
Rest |
|
|
Rest |
| 4 weeks |
|
Rest |
|
Rest |
|
|
Rest |
| 5 weeks |
|
Rest |
|
Rest |
|
|
Rest |
| 6 weeks |
|
Rest |
|
Rest |
|
|
Rest |
| 7 weeks |
|
Rest |
|
Rest |
|
|
Rest |
| 8 weeks |
|
Rest |
|
Rest |
|
|
Rest |
*** can be skipped, finish by walking
At the end of the eighth week, the program can be restarted or set to run for one hour.
How to adjust the load while running
Until the training has become constant, familiar, it is necessary to be attentive to your well-being, adjusting the load while running. This will help you find the most comfortable individual pace you can maintain while exercising.
How to understand that the load fits 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 maintain 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 no longer run
If during a workout you feel uncomfortable, you want to switch from running to a step, it means that initially the load was chosen incorrectly. You always have to choose the intensity, the duration, focusing on your physical data. It is better to gradually switch to jogging, alternate it with walking for a longer time, but give the body a chance to get used to it, adapt to a new type of activity.
If you cannot run any further, there are painful sensations in the abdomen or joints, you need to immediately stop running and restore breathing with the help of inhalations and exhalations. It is best not to stand still during this, but to walk slowly. This will improve blood circulation, help the body return to normal faster.
What to do if it goes wrong
If painful or unpleasant sensations occur, you need to immediately go from running to walking, try to restore your breathing, put your pulse in order and feel good. If the heart is still beating wildly, there is darkening in the eyes, dizziness or nausea, it is better to seek the help of specialists, as 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 the run
Food before and after training largely determines its effectiveness. It is especially important to eat before exercise in the morning - the body needs enough energy to start all 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 wholemeal bread. The calorie content of such a meal should not exceed 200 kilocalories;
- if training takes place in the evening, 2-3 hours before class you need to eat. It can be a small piece of dietary white meat (about 100-150 grams) and vegetables or an omelette;
- before, during and after training, it is necessary 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 portion of protein and fiber. Lean meats, grains and vegetables are also suitable.
Don't drink sugary drinks before or during exercise. It only gives a temporary and short-lived effect, followed by a breakdown.
How to breathe correctly while running
Proper breathing while running is a guarantee that your workout will be as effective and safe as possible. General requirements:
- clean air: escape from roads, factories and industrial enterprises if possible;
- deep breathing: it is best to take a calm breath and exhale in the same way. Do not inhale and exhale sharply, it can make you lose your 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 capture a single rhythm, lengthening the workout. Also, a constant account will distract from fatigue;
- shortness of breath: lack of oxygen can cause dizziness, shortness of breath.
Beginners are advised to dedicate the first workouts to choosing their own pace, to calculate how many times they have to take a breath and exhale, to understand how deep breathing affects the well-being and duration of training.
Why you need a heart rate monitor to run
As already mentioned, the pulse is one of the main criteria that reflects the quality of training. When running, it is very inconvenient to independently calculate the number of heartbeats per minute. And the electronic device will do everything by itself.
Heart rate monitors are different in appearance, but in most cases they are small, compact and lightweight. They are fixed on the wrist or in the chest area.
The safest training for a beginner
Beginners have many 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 a week? In fact, each item is rigorously selected 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 body position: do not tilt the body too much, do not make sudden movements.
- Place your foot firmly on the surface. Don't land on your toes or heels.
- Breathe evenly and deeply.
The main thing for a beginner is not to overdo it, otherwise the first training could be replaced by a long treatment.
Differences in training for men and women
There are no differences between the workouts for men and women. Each person independently chooses a training program, intensity and duration, focusing on their 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. Also, postpartum girls may need a special spinal brace to reduce the load on the vertebrae and discs when running.
When to expect results
The first results can 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 and painstaking work is required, which also includes choosing the right and balanced diet, and working with a psychologist to change your eating habits and accept yourself.