Is it possible to run in the evenings to lose weight? Running for weight loss: how to quickly burn calories. What processes are affected by jogging?

Physical activity is one of the most important in order to maintain a beautiful, toned figure and fight excess fat deposits. If they are used alone, the result may not be encouraging - excess deposits will go away and weak muscles will remain. And the effect without an active lifestyle will not last long. One of the most popular ways to keep fit is running to lose weight.

The effectiveness of running for weight loss is very high, since during it the metabolism accelerates and a lot of energy is released. Thus, jogging helps burn calories. In addition, the circulatory system is saturated with oxygen, which improves the functioning of all organs and tissues. Regular exercise helps strengthen muscles, tighten your figure, improve your health and appearance.

The main advantages of running:

the body's resistance to any viral diseases increases and performance increases;
the body is cleansed of waste and toxins, all of which comes out through sweat;
lowers the level and improves metabolism;
all cells are saturated with oxygen;
running is considered the best way to take a break from any type of activity;
coordination of movements improves;
the functioning of the entire cardiovascular system improves;
helps.

Undoubtedly, it is not a miracle diet on which you can... You need to tune in to the fact that a positive outcome is real with regular and daily practice. Success will appear after a few weeks of training, but there is no doubt about its appearance.

How to run correctly? The body needs to be accustomed to any physical activity, including jogging, gradually. First, you need to listen to how you feel – you shouldn’t run too hard or when something hurts. All people are different, and adaptation will also be different for everyone; some will be able to get used to it quickly, while others will need much more time.

It is likely that you will have to start not with jogging at all, but with regular walks on foot, gradually increasing the distance and walking speed. Everything will depend on individual physical fitness, weight, and general health. And by the way, people who suffer not just from excess weight, but also from obesity, must definitely visit a doctor and get permission to run during a consultation. But even if there are no contraindications, you should not immediately load the body to its fullest, it will not appreciate it.

For training, you need to choose a place remote from people and trails. Perhaps it will be a school stadium in the evening, a park, a field or a path in the forest. It will be better if the surface is not completely flat, but with ups and downs. It is also better not to run on asphalt, because it is more traumatic.

Any run always begins with a ten-minute warm-up and ends with stretching, the duration of which for each muscle group is 15 seconds.
Beginners should start with small runs of 15–20 minutes. It is advisable to run at an average pace so that the body does not get tired, but the work of burning calories and excess fat begins, and all metabolic processes are activated. You need to accustom your body to jogging 3 times a week, gradually increasing their duration to 60 minutes.

It will be difficult to run for the first 10–15 days: untrained muscles will ache and constantly remind themselves. But you just have to endure this period of time and jogging will become a habit and will begin to bring you pleasure, because during the period of running, serotonin is produced - the hormone of happiness. Regular jogging will guarantee a constant good mood throughout the day.

In order not to risk your health, you need to measure your own pulse before and after running. The best activity is considered to be one in which the pulse is 120-130 beats per minute. But the increase should not be higher than 70% of the initial heart rate, which was measured before the run. The pulse should return to its previous levels 25–30 minutes after the end of the lesson.

Interval running will be more effective than regular running. With this type of jogging, you alternate between fast running for short distances and slow running for long distances. The results will please you - running at a normal pace helps you lose 300 grams in 30 minutes, and interval running will give better results - up to 500 grams in the same 30 minutes.

For those losing weight, we offer an interval running plan for weight loss for 10 weeks:

If desired, amendments can be made as necessary.

A week	Running plan	Total duration
1	one minute running and two minutes walking	21 minutes
2	two minutes running and two minutes walking	20 minutes
3	three minutes running and two minutes walking	20 minutes
4	five minutes running and two minutes walking	21 minutes
5	six minutes run and 1.5 minutes walk	20 minutes
6	eight minutes run and 1.5 minutes walk	18 minutes
7	ten minutes running and 1.5 minutes walking	23 minutes
8	12 minutes run 1.5 minutes walk and 8 minutes run	21 minutes
9	15 minutes run 2 minutes walk and 5 minutes run	21 minutes
10	20 minutes of running without walking	20 minutes

You need to follow a few important tips on how to run to lose weight:

throughout the entire workout you need to monitor your breathing, especially when switching to a faster pace - all running results will come to naught if your breathing is incorrect;
you should not rush to increase the pace: fast does not mean better. Convenience is much more important here; the optimal running speed is individual for everyone,
you need to try different types of running: running long and short distances, jogging, with or without obstacles - the most important thing is to decide which of these types is suitable for the body;
breathing should only be through the mouth, both inhaling and exhaling;
the choice of shoes and clothes for running requires special attention - you don’t need to expect to save money, but it is best to prefer products from well-known and proven brands of sportswear, because we are talking about health.

Depending on when you run, it can have different effects on your body. Morning jogging will help strengthen the nervous and cardiovascular system. Running during the day is the best way to strengthen your muscles. Evening running is useful for maximum weight loss and burning extra pounds.

So if your goal is to lose weight, the best choice would be an evening run, which will burn calories well.

But if evening running is unavailable for some reason, then you shouldn’t give up morning jogging. Although it is not as effective for weight loss, it is still capable of improving the condition of the body and burning calories.

For proper jogging, you need to run in the morning on an empty stomach, just before breakfast. In the evening, the best time is 2 hours after or 1 hour before the last meal. To improve muscle tone, it is advisable to take a contrast shower before training. After a run, the shower should already be warm.

In general, the main periods of best readiness of muscles for loads are from 6.30 to 7.30, from 11.00 to 12.00, from 16.00 to 18.00.

Running also has contraindications. It is forbidden to run:

those who have diseases such as cardiovascular failure, heart disease;
with various diseases during exacerbation;
with any inflammatory processes;
with peptic ulcer of the stomach and duodenum;
with diseases of the spine that are associated with deformation of the vertebrae (osteoporosis, osteochondrosis and others);
those who have recently undergone any injury or surgery;
with severe myopia, which begins at minus six;
for any disturbances in the functioning of the endocrine system;
for bronchial asthma;
with flat feet.

Running for weight loss, like any other workout, has a lot of reviews. Among them there are a variety of different ones.

Olga, 22 years old.
At first I only ran in the morning, but then due to my schedule I changed my mind and started running in the evening. After running I feel great!

Galina, 42 years old.
I’ve been running for a little over two years, and during this time my result is minus 17 kilograms.

Anna, 37 years old.
With the help of running, I not only lost three sizes, but also returned my deteriorating health back to normal. In the summer I run at the stadium near my house, and in the winter on a specially purchased treadmill. At the very beginning, I was embarrassed and thought that my jogging would only make my neighbors laugh, but during this time not only did they not laugh at me, but my neighbor joined me, and now we run together.

Irina, 29 years old.
I learned that the best way to combat large fat deposits is interval running. I started using it, there are results, but they are quite modest - 3 kilograms. But for me this is additional motivation.

Kira, 26 years old.
I haven't lost any weight from running. I ran for an hour and uphill for several days. I burned the maximum amount of calories – about 400. I ran both on my own and under the supervision of a trainer. My performance and endurance have definitely increased; if at the very beginning I was out of breath and tired, then I felt better, but my weight didn’t move an ounce.

Video about running for weight loss

Video about how to run properly to lose weight

Everyone has known about the benefits of running for a long time. This is the most accessible and universal sport that has a healing effect on the entire body and helps maintain good physical shape. We hear a lot about the benefits of morning running, but is evening jogging beneficial? It's all individual, but experts insist that some people are better off running in the evening. Let's try to figure out what this is connected with.

Is it good to run in the evening? Definitely yes. First, we note that regardless of the time of day, running always helps to activate metabolic processes in the body, helps enrich cells with oxygen, and helps to lose weight. There are also positive features that evening running has:

It's easier to make time for it. Many people, especially those who are night owls, find it difficult to get up early in the morning and go for a run - they would rather spend a little more time in bed than exercise. But in the evening there will always be time for yourself, and a person can feel more active and energetic, which will have a positive effect on the results of a run.
It helps relieve stress. One of the benefits of running in the evenings is that it helps relieve the stress and negative emotions that have accumulated throughout the day. During running, a large amount of endorphins are released, which provokes an elevated mood. Thus, evening running is an excellent way to combat bad mood, neuroses and a number of other psychological problems.
Evening running is useful for those who have problems sleeping. The right amount of exercise will help you sleep like a baby. The only thing is to let at least a couple of hours pass between training and going to bed, otherwise you may achieve the opposite effect.
Evening jogging actively burns the calories eaten during the day. It is advisable not to eat after them. You can drink a glass of kefir before bed or have a light snack a couple of hours before bed.
It has been proven that in the evening, the human excretory system works more actively. If you run at this time, you can significantly enhance metabolic processes and cleanse the body of waste, toxins and other negative elements.

A little about the harm

We’ve figured out the benefits of running in the evenings. But not everything is so good - it also has negative aspects:

Even minor physical activity in the evening It is recommended to avoid if you have problems with the spine. The fact is that in the evening the compression of the vertebrae is maximum. “Sagging” them can cause discomfort and sometimes pain.
The effect of evening running on people suffering from insomnia can be not only positive. The fact is that physical activity provokes a powerful release of hormones into the blood, which provokes excitement of the body and its attempts to find a way out of the received energy. Therefore, during the first 1.5 hours after running, you are unlikely to be able to fall asleep. But in a couple of hours you will sleep like a log.
Running in the evening is not recommended for early risers. for whom the evening in itself is a biological night. It’s better for them to run in the morning and just get ready to rest in the evening.
An important point regarding running in the evenings for weight loss is the air. In the evening, the concentration of harmful components in the air is much higher than in the morning, so the effect on the lungs may not be the best. But this problem can be easily solved by choosing a wooded or park area with clean air for evening jogging.

Regardless of the running time you choose, you need to make sure there are no contraindications. These include serious problems with the heart, blood vessels, joints, blood pressure and a number of other conditions. In any case, it is recommended to consult a specialist.

When is it better to run - morning or evening

There is no clear answer to this question. It all depends on the peaks of physical activity, which differ from person to person. Some people find it comfortable to run in the morning, but for others, early jogging may not only not bring benefits, but will only overly exhaust the body.

Experts believe that running in the morning immediately after waking up, when a person is still half asleep and his body is not yet prepared, can bring serious stress. For early risers, on the contrary, a morning jog will give them energy for the whole day, help improve their psychological state and mobilize energy resources. In addition, the air is clean in the morning and there are fewer cars and people on the streets, which can affect the productivity of your run.

Simultaneously “night owls” are not recommended to expose themselves to serious stress in the first couple of hours after waking up. For such people, the optimal time is 11-12 noon, but not everyone can go jogging at this time due to their schedule. Therefore, evening hours are optimal. In general, it is recommended to run at a time when you feel comfortable. It is only important to adhere to all recommendations, rules and technical features.

How to lose weight by running in the evenings

Evening jogging for weight loss is a great option for losing weight. But keep in mind that if you have a significant degree of obesity, it is contraindicated.

You should approach this sport with caution, especially if you are a beginner. To prevent negative effects on joints, you can start training with walking. At first, you can take regular walks at least three times a week. And after a couple of weeks, include elements of running in them and move on to full-fledged jogging. It is important to be able to correctly distribute the load on the body. It should be such that you have time to regain strength for the next classes.

Running in the evening for weight loss will only be effective if you run for a long time and regularly. Jogging for 15 minutes a couple of times a week won't do much for you. It is recommended to run 5-6 times a week. Many people are interested in whether it is possible to run in the evening every day. In principle, there is nothing wrong with this, but it’s better to leave one or two a week as a day off or devote it to another type of activity so that the body can rest a little.

Please note that To lose weight you need to run for at least 40 minutes. The fact is that in the first half hour the body draws energy from the food received during the day, and only then energy reserves in the form of fat are consumed. Working out for about 20 minutes won't help you lose weight, but it can be used to keep fit and feel good.

To lose weight you need to run at least five kilometers. But such distances can be difficult for beginners, so for starters you can limit yourself to 1-2 kilometers.

It is important to monitor your breathing. Correctly inhale through your nose and exhale through your mouth. If you begin to have difficulty breathing, take a brisk walk. Everyone can determine their running speed for themselves. Everything is determined by age, physical condition and other factors.

To achieve good results in losing weight, running at different paces, known as interval running, is useful. For example, you can alternate a fast step with jogging, and then accelerate to the maximum.

In addition, to properly start running in the evenings, consider the following points:

Choose the right place to run. Try to avoid highways, highways and busy roads. By the end of the day, the air near such places is saturated with harmful components and negatively affects the body. For running, it is better to choose parks, nature, wooded areas, and a stadium.
It is believed that The optimal time for evening jogging is 19-22 hours. Beginners may make a common mistake - starting a run after a heavy dinner. However, keep in mind that this is harmful to the body, since an evening meal helps to transfer biorhythms to a passive state, and there is no need to expose yourself to physical activity. The best option is to go jogging after work and an hour's rest. You can eat something light, for example, a banana or drink a glass of yogurt.
Before the run do a little warm-up- walk around, do bends and turns. This will help prepare the body for stress and reduce the risk of injury.
Choose comfortable clothes according to the weather, which does not restrict your movements, and high-quality sneakers designed specifically for running.
If you are running when it is already dark, remember basic safety - choose smooth and well-lit roads.
Having finished running, don't stop abruptly. Reduce speed smoothly, take a step and only then stop.

A little about nutrition

We have already figured out how to start running in the evenings and how to lose weight with its help. But keep in mind that not only physical activity is important for weight loss, but also a proper diet. And he offers the following points:

Try eliminate high-calorie foods from the diet, which do not provide any benefit to the body. These include various chips and crackers, sweets, baked goods, mayonnaise and other sauces, fast food, and carbonated water.
Eat grains- they provide complex carbohydrates, which are irreplaceable sources of energy.
Eat vegetables and fruits. They have few calories, but a lot of useful substances.
Eat Protein- they are necessary for the body, especially if you play sports. Their sources are lean meat, fish, fermented milk products, boiled eggs.
Be sure to have breakfast- This is the most important meal that will help prevent overeating during the day and keep your metabolic processes working properly.

Rules for evening jogging on video

When is it better to run, in the morning or in the evening, to lose weight? Not only girls and women began to ask this question. Nowadays, more and more men are suffering from excess weight. For example, men aged 25-40 experience all the “delights” of poor nutrition and a sedentary lifestyle. Hypertension, cardiovascular diseases, problems with potency - this is the price to pay for liberties in nutrition and a sedentary lifestyle.

It is impossible to change all your habits in one day. If you can give up your favorite foods simply by not buying them, then going to the gym may be difficult. Therefore, running is a cheap and accessible way to improve health and lose weight for any person. But in order for jogging to bring the greatest benefit, you need to do it correctly and adhere to regularity.

What time is best to run? Your training schedule should be tailored to your personal circumstances. However, when creating a routine, you need to take into account that running for weight loss should also contribute to your health and simply bring pleasure. If a person does not feel a surge of strength and vigor after a morning or evening jog, then the training will end very quickly.

When it is better to run, in the morning or in the evening, the person himself must decide. But some nuances should be taken into account. Jogging from 6 to 8 am is most effective for weight loss. For the body to start burning fat, it is necessary:

use up an energy source (glucose);
increase body temperature;
speed up blood circulation.

In the morning, the human body has the lowest sugar level. Therefore, in order to obtain energy for the load, the body will begin to intensively burn fat. But for this process you need to run for at least 40-50 minutes, since calorie burning begins after 15-20 minutes of running. If it is difficult to run for about an hour, you can distribute the loads several times during the day.

The reason that morning running is better than evening running is that all cardio on an empty stomach burns subcutaneous fat more effectively. Experts say that 30-60 minutes of running in the morning increases energy consumption 3 times more than in the evening. During morning workouts, metabolism increases, which allows you to bring your metabolism back to normal. As soon as metabolic processes are normalized, the weight will begin to disappear faster.

Even small errors in eating throughout the day will not have a negative impact on weight loss; they will become regular, and not from time to time. While running, all muscle groups are used, the blood is saturated with oxygen, therefore metabolism accelerates and calories entering the body are burned. If you exercise 3 times a day for 15 minutes, you won’t have to worry about eating sweets.

Exercising in the evening

Experts investigated the question of when is the best time to run to lose weight and came to the conclusion that morning running is more beneficial, but there are also many advantages to evening workouts. A modern person, waking up in the morning, has to do a lot of things, cook breakfast, get ready for work, take the children to school or kindergarten, so there may be a catastrophic lack of time for a morning jog. And at the end of the working day there is an opportunity to take care of yourself.

Plus, the benefits of running in the evening aren't just about burning calories. Thanks to training from 18.00 -20.00, it is possible to warm up well, especially if the work is sedentary, and relieve stress.

Exercising after lunch allows you to burn about 500 kcal, and the body will spend another 50 kcal on recovery.

Running in the evening improves the functioning of the cardiovascular system, improves hormonal levels, and promotes good sleep.

When playing sports in the evenings, you need to remember that excessive exercise is harmful. Insomnia may develop. You need to run 3-4 hours before your expected bedtime. At first, it is better to jog with gradual loads. The first races should not last longer than 15-20 minutes. When the heart adapts to the load, then you can alternate between different types of running. Before going on the treadmill, you should refrain from eating for 1.5 hours.

To better prepare your body for an evening run, do a short warm-up. This introduction will help your body burn fat faster when running. The following exercises are suitable for warming up:

squats;
swinging legs;
tilts in different directions;
exercises for hands.

Do not run on asphalt surfaces. This has a detrimental effect on the joints and spine. After jogging, you should not stop immediately. To stabilize your heart rate and breathing, you need to walk at a calm pace. To achieve your weight loss goal, it would be good to run not every day, but 3-4 times a week. This will help avoid exhaustion of the body, but will allow you to lose weight at a normal pace. Rapid weight loss is stressful for the body.

Types of running for weight loss

When is it better to run, in the morning or in the evening, decide for yourself. But remember that there are different ways to run. Interval sprinting refers to a series of slow and fast running segments. This workout promotes good weight loss and builds endurance. Fast running is perceived by the body as a signal for the rapid breakdown of glycogen. Therefore, carbohydrate reserves are spent quite quickly during such training. Tempo running is different in that you need to run a long distance at maximum speed.

Such a workout is considered exhausting, but the results will please you faster. Fat reserves are depleted, and muscles become elastic. There is also repeated running and it consists of overcoming medium and long segments. A person should run until he feels tired and short of breath. Then you need to slow down and restore your breathing. After this, you need to resume running at maximum speed. But this type of training is not suitable for everyone. If you have health problems, maximum loads should be avoided.

Running is one of the most effective, useful and affordable pacemakers. Movement tones muscles, accelerates blood circulation, saturates cells and tissues with oxygen, and stabilizes hormonal levels. During it, the body receives the optimal amount of load, while using metabolic processes. All harmful and unnecessary substances collect in the vessels and are eliminated through sweat. As a result, excess calories are lost, and proportions decrease, and weight loss occurs. To experience all the beneficial properties of running, it is enough to master breathing techniques, warm up and update your sports wardrobe.

Running for weight loss: the effectiveness of exercise

Regular jogging or brisk walking allows you to adjust your figure and lose extra pounds. You can play sports at any time of the year: outdoors, in the gym, at home on a treadmill. It is important to choose the optimal pace, speed and time of training.

Running simultaneously affects all muscle groups and accelerates the breakdown of sugars accumulated in the body. When the “sweet fuel” runs out, the body begins to use fat reserves as an energy source.

IMPORTANT! The process of burning fat starts only after 40–50 minutes of monotonous running. At the same time, you should not skip the warm-up stage, which also lasts at least 40 minutes.

During the destruction of subcutaneous reserves, a large amount of oxygen enters the blood. Metabolism accelerates, blood circulation increases, and waste and toxins are eliminated along with sweat. Exercise stabilizes the functioning of many internal organs (liver, intestines) and entire systems (cardiovascular, urinary).

Heart rate during running exercises

Pulse rate is an indicator of how fast the heart pumps blood. So, among professional athletes its value can be maximum. Training promotes elasticity and increases the size of the organ, so in one beat their heart pumps out significantly more blood than that of physically untrained people.

For weight loss, the optimal heart rate is 50–75% of the maximum. You can calculate the latter value using a test on a treadmill or exercise bike. However, professionals prefer to use a special formula: (220 - age - resting pulse) * 0.5 + resting pulse.

IMPORTANT! To calculate your resting heart rate, the old fashioned method is used. Place two fingers on the inside of your wrist and count the number of beats in 60 seconds. Typically, women have 70–80 beats per minute, and men have 60–70.

However, there is a more modern method of calculating the pulse - using a heart rate monitor. The device is worn on the wrist in the form of a watch and displays current indicators. During training, such an assistant will be simply irreplaceable.

results

With targeted weight loss, the first positive results appear in problem areas: the stomach, hips, arms. The weight will go away gradually and irrevocably. At the same time, it is important to adhere to a certain training schedule, balance nutrition and water regime.

CAREFULLY! If your initial weight is high, you should start running only after consulting a professional trainer. Otherwise, long-term training and improper running technique can lead to injury and joint problems.

You can achieve noticeable lightness after just 1–2 months of training. On average, the number of kilograms lost ranges from 2 to 5. It all depends on the starting weight, body shape and nutrition during weight loss.

Contraindications

Running for weight loss is contraindicated for the following diseases:

heart disease;
poor blood circulation;
heart rhythm disorders (arrhythmia, tachycardia, etc.);
mitral stenosis;
thrombophlebitis;
cold;
chronic illnesses;
smoking;
injuries of the spine and joints.

Also, people with bad habits (smoking, excessive alcohol consumption), pregnant and nursing mothers should refrain from running.

How to run correctly

In order for running to be extremely beneficial, you must follow numerous rules. The result is influenced by a number of factors: clothing and shoes, quality of warm-up, correct technique, breathing. Basic recommendations will help you avoid common mistakes and lose weight quickly.

Study all contraindications and make sure that you are not a representative of one of the diseases.
If you have long-standing injuries, you should take an x-ray again and consult a specialist about the possibility of running.
This type of exercise is an aid to weight loss, so the results obtained from training should be supported by adequate sleep and nutrition.
Before jogging, it is necessary to perform a strength load in the form of a warm-up. For better results, you can use dumbbells, a jump rope and other sports equipment.
You need to stick to one tactic and create your own training program. Some choose monotonous jogging, others prefer interval training or brisk walking.
The uniform for racing should be comfortable and not restrict movement.
If you have a large initial weight, it is best to start losing weight by walking, alternating slow speed with fast speed.
You should finish your workout with a cool-down. The complex includes relaxing exercises, hanging on a horizontal bar. This allows you to avoid protrusions and pinching.

Running for beginners: training from scratch

Inner motivation and enthusiasm are the key to successful weight loss. In order not to be disappointed in sports, you need to be prepared for the fact that the first run will not give immediate results. You need to train persistently, correctly and regularly.

A plan will help you keep yourself in shape. When drawing up a running schedule, you must take into account your own physical fitness, health status and initial weight. How much should you run when using running to lose weight? The first race is more of an exploratory nature. Its duration should not exceed 20–30 minutes.

For the next 5-6 days, it is best to choose a slow pace. The ideal option in this case is to walk quickly. Before the start, the muscles need to be warmed up and the ligaments need to be slightly stretched.

Warm-up and cool-down: video tutorial

Breath

The body's need for oxygen during continuous running increases tenfold. This process must be completely consistent with the body. Too frequent or infrequent breaths disrupt the rhythm and interfere with ventilation of the lungs. This will help cause dizziness and loss of coordination.

IMPORTANT! If you breathe properly during a race, your lungs should be filled with oxygen by 25–40%. At the same time, the chest increases by about a third.

A simple technique will help you control the breathing process over long distances: inhale and exhale every 3 steps. If there is not enough oxygen, you can reduce the number of steps to 2. When sprinting, it is impossible to maintain proper breathing. The body compensates for this by breathing faster after stopping.

ADVICE! During the exercise, breathing through the nose and mouth can be combined. This will speed up the delivery of oxygen to the lungs. Your tongue will help protect you from cold air in winter. While inhaling, hold it as if pronouncing the letter “l”.

Time: morning or evening?

Initially, the training time should be selected in accordance with your schedule and biorhythms. If it is more comfortable to run in the evening, then you should not wake up at sunrise and vice versa. However, many experts are convinced that morning jogging is more effective for losing weight. Upon returning home, breakfast will definitely not be left on your waist and will be quickly digested.

In the evening you should run 2-3 hours before bedtime. Such workouts help burn carbohydrates, not fats. After losing weight, running during this period will allow even those with a sweet tooth to stay in shape.

Weight loss program

When you can’t create a schedule yourself, you can use a ready-made weight loss program. Among several options, everyone can choose the one that suits them.

Table: running program for beginners

A week	Running plan	Total time
1	2 minutes run; 2 minutes walk. Repeat 7 times.	28 minutes
2	3 minutes run; 2 minutes walk. Repeat 5 times.	25 minutes
3	4 minutes run; 2 minutes walk. Repeat 4 times.	24 minutes
4	6 minutes run; 2 minutes walk. Repeat 3 times.	24 minutes
5	8 minutes run; 90 seconds walk. Repeat 2 times.	28.5 minutes
6	9 minutes run; 90 seconds walk. Repeat 2 times.	21 minutes
7	11 minutes run; 90 seconds walk. Repeat 2 times.	25 minutes
8	14 minutes run; 1 minute walk; 10 minutes run.	25 minutes
9	15 minutes jogging; 1 minute walk; 15 minutes run.	31 minutes
10	30 minutes run.	30 minutes

Table: weight loss in 2 months

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1 Week	Run for 30 minutes.	Strength training 15 minutes.		Rest.	Strength training 15 minutes.	Run for 30 minutes.	Rest.
2 week	Run 35 minutes.	Strength training 30 minutes.		Rest.	Strength training 30 minutes.	Run 50 minutes.	Rest.
3 week	Run 40 minutes.	Strength training 30 minutes.	8 interval sprints up the mountain.	Rest.	Strength training 30 minutes.	Run 55 minutes.	Rest.
4 week	Run for 30 minutes.	Strength training 15 minutes.	6 interval sprints up the mountain.	Rest.	Strength training 15 minutes.	Run 45 minutes.	Rest.
5 week	Run 45 minutes.	Strength training 45 minutes.	9 interval sprints up the mountain.	Rest.	Strength training 30 minutes.	Run 60 minutes.	Rest.
week 6	Run 50 minutes.	Strength training 45 minutes.	10 hill interval sprints.	Rest.	Strength training 45 minutes.	Run 65 minutes.	Rest.
week 7	Run 40 minutes.	Strength training 30 minutes.	7 interval sprints up the mountain.	Rest.	Strength training 30 minutes.	Run 50 minutes.	Rest.
8 week	Run 55 minutes.	Strength training 45 minutes.	12 mountain interval sprints.	Rest.	Strength training 45 minutes.	Run 70 minutes.	Rest.

You can run at a pace that suits you, using 65% of your possible effort.
For strength training, squats, lunges, push-ups and planks are suitable.
For the interval type, it is necessary to perform a warm-up. The duration of one race should be no more than 30 seconds. To regain strength, you should run down the slope and rest for 2 minutes. At the end of the workout, it is recommended to run quietly for 10 minutes.
Rest can be replaced with a relaxing half-hour run.
On a free day from training, it is advisable to walk a lot in the fresh air, do yoga or other relaxing sports.

Technicians

Each type of running has its own characteristics and can be used for weight loss in different areas. In addition, various techniques allow you to influence individual groups of muscles and organs. Jogging according to all the rules will ensure health and energy for a long time.

Jogging

The concept of jogging was introduced by runner Arthur Lydiard in 1961. This type is ideal for weight loss and does not require special preparation. During such an activity, a person reaches speeds of up to 8 km per hour. The whole essence of the technique lies in the short-term lifting of the body from the ground. When one leg is in the air, the other is sure to be on the surface of the earth. Landing occurs on the entire foot, not just on the toe. In its execution, jogging is very similar to fast walking. The only difference is the moment of flight, when one leg is replaced by the other.

Women and men are allowed to jog at any age, with different builds. The technique is completely safe and painless.

Easy

One of the types of health-strengthening running is light. On the world stage, the name “footing” has taken root, which stands for walking at a high speed pace. The technique is suitable for obese people suffering from shortness of breath. Walking can also be done by beginners or those leading a sedentary lifestyle.

During it, minimal work is performed, so the method cannot be considered as running for weight loss. Footing can be used in the intervals between main runs at an average or fast pace, as well as on days off from training.

Uphill

For uphill running, any area with an elevation is suitable: a hill, a mountain, a steep climb. At the gym, you can adjust the treadmill by changing the incline. The main thing is that the area is not slippery or dangerous, and the air is cold and damp.

It is recommended to include this type in a weight loss program 1-2 times a week. All muscle fibers take part in the process, which contributes to the effective burning of fat deposits. Hill climbing is ideal for correcting the thighs, calves and arms.

With acceleration

Interval running helps not only develop endurance, but also lose weight. Not only professional athletes, but also beginners can use the acceleration technique in their training. The essence of the technique is to alternate speeds: one section of the path is run at a slow pace, the second at the fastest possible pace.

Energy consumption during exercise doubles. More calories are burned, so it happens faster than usual. The technique is suitable for correcting and eliminating extra centimeters in any area, and also has a beneficial effect on the overall tone of the body. You should practice speed running no more than 1-2 times a week.

5 km each

Running 5 km every day, a person spends from 2 to 2.5 thousand calories. It is important to maintain the same speed and not leave the distance. In periods of extreme fatigue, you can switch to brisk walking and then return to running again. The technique is suitable for those who suffer from heavy weight and have free time. On average, training takes 1–1.5 hours.

At home

If you can’t visit a park or stadium, you can always set up a running space at home. For these purposes, you can use a treadmill, a jump rope, or simply walk in place. It is important not to be lazy and follow the given program. To avoid damage to the joints and spine, be sure to wear special shoes and uniform.

The optimal training period for burning fat is 1 hour. During this time, a person walks about 8 km in place. With a small initial weight, it is recommended to use weighting materials: elbow pads, knee pads with filler.

Differences for men and women

Running training has a positive effect on men's health. This type of physical activity contributes to the development of the muscular corset, increasing the body's endurance and improving potency. Women, thanks to running, can eliminate excess weight, regulate hormonal levels and normalize metabolic processes. The skin is saturated with oxygen, takes on a healthy and radiant appearance, and the body becomes toned and elastic.

Cloth

Clothes and shoes for running, first of all, should be comfortable, light, elastic and pleasant to the body materials. The ergonomic sole of the sneakers promotes even weight distribution and relieves stress on the joints. Also, the uniform must be appropriate for the season. In winter, you will need a warm, windproof tracksuit, and in summer, it is enough to prepare leggings or shorts with a T-shirt for training.

To concentrate the results of running on problem areas, they resort to creating a “greenhouse effect”. For this purpose, synthetic fabrics that do not allow air to pass through are used. However, this is only a myth that is fraught with negative health consequences. Any accessories for losing weight while running are just a marketing ploy and lead to a sharp increase in body temperature. The consequences are problems with the cardiovascular system, kidneys, water-salt balance disorders and edema.

Running, jumping rope or walking: which is better?

To achieve the best results, weight loss must be comprehensive, so absolutely any exercise that helps eliminate excess weight is suitable. However, if the choice is between walking, running and jumping rope, then it is better to give preference to regular jogging in the fresh air.

Running training, in addition to its targeted action, has enormous benefits for overall health. In addition to the lost pounds, you can strengthen your immune system, heart, blood vessels and improve the condition of your skin.

Walking is a natural process, so it does not carry any muscle load. You can use it for weight loss only if you walk huge distances a day. Not everyone has that much free time for this. The optimal option for using walking is an intermediate load or a warm-up element.

Jumping rope training is also not the main way to lose weight. A monotonous exercise affects a small group of muscles and causes addiction to the load. Jumping rope takes place only as an element of the main training.

Running is already good in itself. An absolutely free pleasure that will give you a boost of energy and well-being. Moreover, if done correctly, you will get excellent physical fitness as a bonus. It doesn't matter what time of day you run. The main thing is that the runner has the desire and mood.

If the goal of your jogging is to lose weight, then it would be a good idea to turn to professionals and listen to their opinion. It turns out that even studies have been conducted on this topic, and undeniable indicators tell us that morning workouts burn up to three times more fat than jogging at any other time of the day.

When exactly is the best time to run to lose weight?

Experts recommend running during first hour after waking up. They explain this position as follows. A person is made from food, namely carbohydrates, which enter the body through food. During sleep, the body depletes all its reserves of carbohydrates. And when, energy is drawn from fats. Accordingly, such high indicators are obtained.

It also turns out that morning jogging increases your metabolic rate. That is, after working in the morning, your body will be healthy all day.

There are also significant restrictions. If you have good muscle mass and do not want to lose it, then it is better not to run on an empty stomach. Please run in the morning to be healthy, just don’t forget to have breakfast. Otherwise, you will burn your muscles instead of fat. ideal for overweight people, for example.

Breakfast is only after a run. What should you eat so as not to spoil the effect of your workout?

After any physical activity, a person loses quite a lot of calories. Accordingly, a wild feeling of hunger is normal. It looks like you can eat an elephant. And in fact, if you don’t moderate your ardor, you can eat much more than usual. If, then after a run it will be very suitable for you, which will include vegetables (fiber), which, by the way, are very beneficial for the body. Lean protein will also be beneficial.

To make it clear what is being said, we provide a very good example of a breakfast for those who want to lose weight: fish, broccoli or cauliflower (whatever is in the refrigerator), cheese, preferably goat cheese, and whole grain bread. Well, tea. Green tea is best suited after morning torture. It will quench your thirst and invigorate you.

What's the best way to run to lose weight? What form of aerobic activity is best for burning extra calories?

The same controversial issue as when is the best time to run. But there is one small, but undeniable nuance in this matter. Or maybe not even one. First of all, there is something for everyone. If someone runs at a slow pace and for him this is an effective way to lose weight, then this option is not necessarily suitable for everyone.

There are even developed running schemes. How, how much and . But don't rush to follow everything written. The best judge for you is your body. Listen to him, and he himself will tell you what is good for you and what is bad. You can try running according to the schemes only if you are a trained athlete.

And the second is the individual characteristics of the runner. Some run faster, some slower, and some barely. When it comes to running rhythm, it’s better not to follow others, but to slowly try all the options. So that the training gives good results, and the runner feels comfortable.

How to run to lose weight? Running for beginners!

What determines weight loss while jogging? What factors influence increased fat burning. How to run correctly if the main goal of a runner is to lose extra pounds.

How long does it take to lose extra pounds?

There are a number of simple programs that help calculate the likely number of kilograms that a person can lose over a certain period of time. If you want, finding such a program on the Internet is not a problem. If you really want to, then after a certain period of time you can check how accurate the results are.

But there is a small note, because everyone’s body is different. Even if you enter all the exact parameters of the runner, there is a large error. Therefore, you should not expect much from Internet programs. Just work on yourself and your body every day.

There is a constant temptation to give up physical training, because it is hard work. Of course, it’s better to lie down and relax, eat something tasty. Therefore, in any endeavor, in any business willpower is very important. If you want some certainty, set goals for yourself and firmly go towards them. This will be the best indicator for you.

Is it possible to lose weight by running for just 15 minutes?

The answer is simple: you can. But again, there are nuances. Then you need to choose. And, of course, you need to do this regularly. Otherwise, you won’t see any results. Well, if you can’t work hard, then you need to sacrifice the calories you eat. Let's say, if your diet is 500 kilocalories, and during the run you lost only 200 of them, then you will have to consciously give up another 300. Like this.