Running in the morning: benefits, harm, basic rules and recommendations. Running in the morning to lose weight How to run in the morning to lose weight

It is difficult to find a more healthy and effective exercise for weight loss than running. It benefits from 4 factors:

Running is an excellent opportunity to fully engage your muscles in work; it is an excellent dynamic load. That is, running can be considered an exercise for the whole body.
Running is an exercise given by nature itself. This is the most natural way for a person to move on earth. Unfortunately, many people simply don't take care of their body and don't give it what it wants. But the human body is simply created for running!
Running is an amazing tool for developing overall endurance and increasing the performance of our body. Physical training of athletes in many sports necessarily includes jogging.
Running is an excellent exercise for developing the circulatory and respiratory systems, as well as training our heart. It is this load that helps improve metabolism, calms a tense nervous system and relieves stress.

First, it’s worth understanding this question: what are body fat? All the food we consume is used by the body for vital processes, for example, for the restoration and synthesis of cells, the normal functioning of organs and, finally, simple movement. But if you eat more than your body needs, then it has only one option - to process the food into fat and store it in reserves. It turns out that fat deposits are “storage chambers” for accumulating energy reserves.

Unfortunately, most people upset the natural balance in modern life. They are forced to eat a lot (and completely wrong foods), and their physical activity is reduced to a minimum. This leads to the growth of fatty deposits, which can cause health problems. But these same fats can be used for a more useful purpose, that is, spent on physical activity! You can derive a simple mathematical formula: active movement + significant energy expenditure = “unsealing” of the body’s reserves and consumption of fat.

Almost all muscles of the body are involved in the work, and each of them becomes an energy consumer.
When running, you are working with your own weight, and this is a serious burden.
A person with minimal training can run for long periods of time, cover long distances, move his own weight and expend a lot of energy.
Running is a natural exercise accessible to every person. Absolutely all people can do it, regardless of age and gender.

Correct running

Our main task is to learn to run as long as possible! Sprinters who run 60m and 100m at tremendous speeds demonstrate amazing muscle strength, but such running is not suitable for weight loss. To effectively burn fat, you need a long run at an easy pace.

There are 2 factors to consider here:

The process of the body using fat energy does not stop for a second, even during sleep. And during long-term physical training, fats are consumed at an increased rate. But fast is a gradual process; the body needs some time to strengthen this reaction.
You only need to run for 5 minutes for your body to start using fats intensively, and the longer you run, the more fats are burned. The level of fat burning reaches high limits after about 20 easy runs.
Burning fat is possible only under one condition - providing the body with the necessary amount of oxygen, and this is achieved while running at a moderate speed. If you feel short of breath, your running pace is too fast. The body lacks oxygen, and in this state fats are practically not used.

In addition, you will not be able to maintain a high speed for a long time and will not do the amount of work necessary to burn large amounts of fat.

So – you need to run at low speed and for as long as possible! Light running allows us to maintain exercise for a long time and provides our muscles with oxygen to get rid of fat. Long running means a lot of work and wastes fat.

Another important point: the body’s ability to utilize fats in general increases significantly during easy and long running! The body learns to actively use existing fat reserves, there is a significant improvement in metabolism and increased development of the capillary network.

About easy running

Each person has his own level of training, and depending on it, the optimal running speed is determined. When you run, you yourself feel the pace suitable for long-term exercise. This is exactly the speed at which fats will be burned effectively.

When running at this rhythm, you will have approximately the following sensations: a rapid pulse (but not quite “frantic”), strong and active breathing (but not a state where you are suffocating), you should have enough air, all muscles are included in the work, but fatigue is not grows, the muscles can withstand more and more.

During running, the body works as a single whole, the legs rhythmically measure the distance with steps, their work is completely consistent with breathing, you feel such calm that you even forget about the load. This state is a kind of meditation during monotonous running.

You will find your “speed threshold”, going beyond which will lead to rapid fatigue. How to feel when the threshold has been exceeded? Very simply, this state is accompanied by the following sensations:

A sharp increase in breathing, with each step you breathe deeper and stronger, but you simply do not have enough air, gradually you are suffocating;
Rapidly growing muscle fatigue, you feel that you need to put in more effort to maintain a given pace, running becomes not a morning pleasure, but a real torture...

So, while running, you should not exceed the “speed threshold” and even come close to its limit, keep your usual rhythm, and then you will be able to cover a long distance. As soon as you feel increasing muscle fatigue or lack of air, immediately reduce your speed slightly. The harder you develop your body's capabilities, the faster you will run. Gradually, the speed of running that is easy for you will increase, and the “speed threshold” will move further and further!

Listen to your body and organism, they will tell you the optimal running speed!

Gradual increase in load

A traditional mistake for many beginners: they immediately “take the bull by the horns” and try to squeeze everything out of their body without a trace. As a result, training turns into hard labor, and the muscles languish in pain. Most beginners can’t stand it and quit sports, but among them there could be very capable guys, future sports stars...

Conclusion: you can enjoy running only with a gradual increase in load. Jogging is designed to give you a boost of vivacity and energy, and, most importantly, to relax!

For beginners, it is better to start with 2-3 runs per week, gradually increasing the load and reaching 5 workouts per week. If you feel good, continue running, but as soon as you feel tightness in your muscles or shortness of breath, slow down or start walking. Thus, you can do several running series, alternating with walking. This will help every newbie “stay in the game” for a long time.

It is better to run not for distance, but for time. Assess your level, note how much you can now run and gradually increase this time, for example, 1 extra minute at each workout. Or run for 10 minutes for 2-3 weeks, and when you feel that your muscles are ready for more, move on to 15 minutes and so on.
To quickly lose weight, you need to increase your running time to 40 minutes, however, jogging for 15-30 minutes will help you effectively get rid of fat.

When you can't run right away

There are situations when a person cannot immediately start running. There are 2 main cases:

After just 2 minutes of running, you feel heaviness in the muscles of your legs and begin to choke.
You are very overweight and have not exercised for a long time.

Heavy weight does not bring any benefit to the joints, and weak muscles will not allow you to “stay in the distance” for long. Therefore, in this situation, it is better to start not with running, but with walking.

If you have health problems, consult your doctor about the loads that are acceptable for your body.

Some running tips:

, properly warm up the ligaments and joints.
Invite a friend to go jogging, it's always more fun together.
If it's winter cold outside, sign up for a gym or fitness class. Jogging can be replaced by exercise on an exercise bike.
You can listen to music while running, it helps you get into the right mood.
If you want to lose weight, then running must be complemented by proper nutrition.
Choose lightweight shoes and clothing; many fitness instructors say that beginners often get injured due to the wrong choice of shoes. You need to run in special sneakers, not sneakers! Clothes should be made from natural fabrics; running in synthetics can lead to skin irritation.

A few myths about running

Many people mistakenly believe that running pumps up the quadriceps and calf muscles. Basically, this is talked about by people who, let’s say, admire photographs of professional bodybuilders. Of course, these women have very powerful and toned legs. But they achieved this by performing specific weight training exercises and targeted muscle building work, rather than by running. So, pumped-up calves and quadriceps from running are nothing more than a false legend.
Another myth is that to lose weight you need to exercise exclusively on a treadmill. There are many testimonies of women who say that they were able to get rid of excess fat by running in “street” conditions. So the treadmill is a good and useful exercise machine, but simply running outside is also very effective.
The next legend is that running in the morning simply strengthens your heart, but to lose weight you need to run in the evening. Indeed, an experiment was conducted in Britain, the results of which revealed that women who ran in the evenings lost weight faster. But it is unlikely that some additional factors that are present in such experiments were talked about. For example, some women simply lose their appetite after running in the evening, while others cannot run in the morning. So if you set a goal to lose weight, exercise at any time convenient for you.
And the last myth, which we have already touched on a little - you can eat whatever you want, running will still help you lose weight. Alas, this has nothing to do with the truth. For example, you ate 50 g of chocolate, to utilize this you need to spend at least 50 minutes running. And if, along with chocolate, you feasted on a bun and potatoes, then no matter how hard you run, you will not be able to hide from excess weight. As for chocolates, only mini-bars of dark chocolate (it contains the least amount of sugar) of 10-20 g are allowed.

And once again about running in the morning

Running is an effective way to quickly get rid of fat deposits. However, if you are used to making feasts for your stomach, then no amount of running will help you lose weight. Imagine: you ran and burned some fat, then came home, sat down at the dinner table and ate it again! And what kind of weight loss can you talk about if your stomach is full to capacity?

Eat right, spend more fat than you eat, and then fat deposits will melt before your eyes.
Running opens up new opportunities in life, makes your body more resilient and slimmer. Run long and have fun!

In the park or at the stadium - this is stress for the body that has just woken up. This is exactly what most of the population thinks, replacing this natural energy drink with a cup of coffee. Unfortunately, most of them do not understand what pleasure and energy they are depriving themselves of.

Preparing for a run

If you are not a professional athlete and want to run “for yourself,” then first of all you need to set a goal and properly prepare for its implementation. First of all, moral preparation and getting up a couple of hours earlier than usual is not a pleasure for everyone. But then you will be full of energy, and your self-esteem will increase significantly. If you have chronic diseases or are overweight, you need to visit a general practitioner and a cardiologist. And, of course, equipment is important: light, comfortable sneakers with wide, stable soles and leg support, and a tracksuit (set) with tapered trousers. It’s better to run to music, so make a selection of your favorite songs on your player that will stimulate and support you.

in the morning for general wellness

For the overall health of the body, strengthening the immune system, increasing tone and just having a good mood, you need daily jogging at a constant rhythm, without acceleration. It could even be a brisk walk.

Try to conduct your activities away from the roadway, for example, in a park or stadium. It is enough to devote 20-25 minutes daily to general health running. You shouldn’t overload yourself, this process should be enjoyable. What to pay attention to during such loads as: We measure blood pressure after jogging, and during them we monitor the pulse and breathing. This is the only condition. As a result, your muscles will become toned, your immunity and endurance will increase, and your body will become stronger.

How to run in the morning to lose weight

Jogging aimed at losing excess weight differs in its methodology from general health jogging. Depending on the chosen method, you can practice even every other day. If you don’t have enough free time, the “20 minutes” option is suitable for you. Its essence is that the duration of the run should be at least 20 minutes, at the same pace (above average). Such runs are considered quite intense, so they are allowed every other day. occurs due to high intensity training.

The next option is for people who have free time: jogging every day, for at least 40 minutes. The intensity is average, even a little lower. The main thing is to feel comfortable and not get overtired. Calories are burned due to the duration of the activity. Moreover, the metabolic processes that have started allow fat to be burned for some time after such a workout.

An option for physically fit and resilient people. This method is practiced by professional athletes. Its effectiveness lies in alternating intensity: 100 m at an accelerated pace / 100 m at a calm pace. This method is quite complicated, but here efficiency prevails.

How to run in the morning in winter

You can write dissertations on the benefits of winter running. Its main advantage is the healing fresh air. In a calm state, human lungs pass 700 liters within an hour. air, and during a winter run - 6000 l. This saturates the cells with oxygen, which reacts to burn fat. Preparation for such a winter sport should be more thorough, clothing should be light and windproof; Shoes with rubber non-slip soles and a hat are required. Exposed areas of skin must be treated with a rich cream. After a run, you need to take a warm shower and drink a cup of tea. It’s best to get practical advice on how to run in the morning correctly from your trainer: it is he who, based on your goals, will tell you how to choose a technique that matches your physical fitness.

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious it is:)

Content

Every day more and more people strive to lead a healthy lifestyle: they look after their health and play sports. Running in the morning is the most popular among both experienced and beginner athletes. Some are attracted by the simplicity of the activity, because it is not necessary to visit the gym or purchase expensive equipment, while others are attracted by the high efficiency of just a half-hour morning jog.

How to force and motivate yourself to run?

Jogging early in the morning has benefits for the whole body, but not everyone can bring themselves to exercise at such a time. Therefore, it will be useful to know a few techniques that will help make morning jogging a healthy habit:

Motivation for running early in the morning. First you need to determine for yourself why you need to get up in the morning and run. An aspiring athlete should exercise regularly, which will not only improve her health, but also keep her figure in good shape.
Nice and comfortable clothes for running. It has been proven that just comfortable clothes are not enough, they must also be beautiful. Experimentally, it was possible to establish that if a woman does not like the way she dresses, playing sports will not bring pleasure and soon she will simply leave them. It’s worth buying a nice suit, comfortable shoes and a hat, because autumn is not a reason to give up your favorite activities.
Find a group to make early morning running fun. Some people like to run alone in the morning, while others can’t stand a minute without company. If morning jogging seems boring, you should call your friends and find yourself a partner.
Gradual increase in load. Before each workout, you definitely need a warm-up, during which your muscles warm up well. If you haven’t exercised at all before, at first you can just walk, gradually speeding up. Try to dose the load and gradually increase it, so running in the morning will be useful and enjoyable.
The “7 day” rule to help you get used to morning running. Not everyone can start morning jogging and continue doing it. In this case, it is worth making a bet with someone that you can run in the morning for one week. The fact is that during this period a habit will develop.

What are the benefits of morning running?

A treadmill allows you to exercise at home, but running in the fresh air in the morning brings tangible benefits to the whole body:

Running early in the morning helps normalize blood pressure; with constant physical activity, a gradual decrease in heart rate occurs, which plays an important role for people in old age;
The cardiovascular system is strengthened, the development of vascular blockage and heart attack is prevented, the metabolism of the heart muscle is activated, and all this thanks to running early in the morning;
Effective breathing training is carried out, a feeling of lightness and energy appears throughout the body, which cannot be achieved by running at home;
Running early in the morning perfectly corrects your figure; the process of losing weight is not accompanied by sagging skin, because fat deposits disappear gradually. Subject to regular training, the achieved result will last much longer than if you follow strict diets;
Morning jogging improves brain function and clarity of consciousness appears. As a result of constant exercise in the morning, the circulatory system is perfectly strengthened and the respiratory organs are effectively trained. The body receives a larger amount of oxygen, which reaches the brain much faster, which significantly improves its functioning;
Running early in the morning helps to perfectly work out all muscle groups. Only swimming gives a similar result.

Morning running for beginners: where to start?

For running to bring health benefits, you need to not only exercise in the morning, all workouts must be done correctly. The first lesson should not start with long distances, because the next day severe muscle pain will appear and the desire to go jogging again will completely disappear. Before jogging, do a short warm-up to warm up all muscle groups, so you can avoid injury.

During the warm-up, simple stretching exercises are performed - turning the head, bending the body, and squats perfectly prepare the body for the upcoming loads. Just 7 minutes is enough to warm up - do a couple of lunges, stretch your toes with your palms. The duration of the morning jog at first is no more than 30-45 minutes. This is an exercise to gain vigor, which should not completely deprive you of strength, exhaust you and leave you feeling completely exhausted. Run casually, easily, relaxed.

How to run in the morning?

To ensure that running early in the morning brings only health benefits, follow these recommendations:

Comfortable shoes for running. To make morning running enjoyable and, over time, a favorite pastime, choose the right sports shoes - with flat soft soles, comfortable inside, preferably with shock absorbers on the heels;
Clothes for running in the morning. Do not wear tight or tight leggings or synthetic T-shirts for jogging. All things, including underwear, should be made from natural materials. Girls are recommended to purchase a special sports bra that perfectly supports the breasts;
Breakfast before training. It is advisable to run on an empty stomach; if food gets into your empty stomach, it will be difficult to force yourself to go for a run. When playing sports to lose weight, you are allowed to drink a glass of water;
Place for jogging. Do not run near factories or along highways. The ideal option is a park area or a forest path;
Intensity of classes. Gradually, with each workout, increase the load. You can start with fast walking or jogging, depending on your initial physical fitness;
Duration and regularity of early morning running. Regarding the distance traveled, focus on time, not kilometers. Start with a 15-minute jog 3 times a week, gradually increase not only the duration, but also the regularity of exercise;
Breathing and posture. During training, do not swing your arms; they should move freely in time with your running. Do not lean forward or throw your head back. Breathe deeply (both through your mouth and nose);
After completing the workout, you should not suddenly stop and sit down immediately. The speed decreases gradually, after jogging, walk quickly for a short time, and do a couple of exercises to restore your breathing.

Rules for running in winter

The only disadvantage of winter running early in the morning is the low temperature, but such training is very beneficial for health. Before starting classes, take care of your equipment. For running, it is worth purchasing special sneakers; experienced athletes use winter trekking boots, the soles of which practically do not bend, so running in them is not very comfortable.

Particular attention is paid to thermal underwear, especially if the lesson is held at sub-zero temperatures. Before you start running, you need to warm up, which should be done not on the street, but at home - a couple of stretching lunges, squats. Jog lightly to the training area to avoid injury and hypothermia. First, choose easy distances, run only on paths cleared of snow, where there are no icy areas.

Breathe through your nose while running early in the morning. The workout should last at least 20 minutes, and do muscle stretching exercises at home. Only experienced athletes warm up and cool down in the cold. You need to train at least 4 times a week. It is not recommended to run constantly to avoid overtraining. Winter jogging will help keep your figure in good shape and improve your health.

Features of running for weight loss

While running in the early morning, the body warms up perfectly, blood flow increases, sweating increases, and toxins and accumulated salts are removed from the body much better and faster. While jogging, your metabolism accelerates, and in just one workout you can lose 400-800 Kcal (depending on the person’s initial weight and running speed).

Running early in the morning has great weight loss benefits if you follow a healthy diet. It is advisable to train on an empty stomach, as this improves intestinal motility and reduces the level of cholesterol (bad) in the blood more intensely. An ideal option for those who want to lose weight is interval running for 20-30 minutes a day.

Sport helps you maintain good physical shape and prevents the appearance of fat deposits, but to do this, choose the right running technique. Therefore, it will be useful to familiarize yourself with the following video lesson, which presents basic running techniques:

The dangers of morning running

Despite the benefits of playing sports, simple jogging can cause harm, so it is worth knowing about the contraindications of running:

if you don’t sleep well at night, running early in the morning will only aggravate the problem, causing serious harm to the nervous system, because lack of sleep is a big stress for the whole body;
the presence of joint problems, liver disease, kidney disease, and cardiovascular disease are good reasons not to run early in the morning.

If you have any doubts about whether to run in the morning or not, it is recommended to consult with a specialist before starting training. In some cases, it is necessary to undergo a full examination to ensure that morning jogging is not prohibited. Such activities will be beneficial if after them you feel a surge of strength, vivacity, and the training itself will be enjoyable.

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.
6 week	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.

Not many people know the difference between regular morning running and running for weight loss. In order to give exercise fat-burning properties, you need to know a few secrets.

Clinical picture

What doctors say about losing weight

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What is the best time to run?

If you are planning running as a means of losing weight, then it is best to run early in the morning on an empty stomach. To do this, you will have to get up an hour and a half earlier than usual in order to have time to swing, warm up, run and take a shower before breakfast. I love running in the morning when the city wakes up. The street is very quiet and there are no prying eyes.

If running in the morning for weight loss seems too difficult because you get up early, run at any other convenient time, as long as there is an optimal temperature outside (for me this is from minus ten to plus thirty degrees).

In some regions of Russia, in early spring, as well as in winter, jogging may be impossible due to the large number of puddles or low temperature.

How to run correctly

Even something as simple as running in the morning can be harmful to your health—everything needs to be done correctly.

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Remember the basic rules:

You need to land on your toes, but not on your heel. This will protect you from problems with joints and ligaments;
the legs should soften the impact of the weight on the ground, making a slight shock-absorbing movement;
arms should be bent at the elbows and move in rhythm with the legs;
Do not hold your breath under any circumstances, you need to breathe deeply but evenly;
do not lean forward or backward while running;
Avoid running in winter if the air temperature is below ten degrees Celsius.

Tips for beginners:

running with an mp3 player becomes much more fun and interesting, but be extremely careful if you have to run across roads and driveways;
if you have a strong need for water, then take a small bottle with you, but keep in mind that running with it will be inconvenient;
you don’t need to take your phone on the road, and you can hold the keys in your hands;
early in the morning the city is empty and you can run anywhere, but in the evening it is better to do it at the stadium;
the benefits of any sports activity are undeniable for health, laziness will always find a bunch of excuses for not doing anything;

Running in winter

In my opinion, even running properly in winter is not a good idea, but perhaps I think so because I live in Siberia. In winter it is very cold and snowy here. I tried to run several times in the cold, but the pleasure is rather dubious, and this is reinforced by the ice and snow underfoot. Not only is it slippery, but your face is covered with frost, it’s hard to breathe, and there’s a high chance of catching a cold in your throat.

In addition, in our city the stadiums are not cleaned, and in winter you have to run on well-trodden sidewalks. Things may be different for you, in this case you just need to have a great desire and warm sportswear.

A good alternative to this activity in winter is running up the stairs in the morning. The entrance is warm, almost everywhere is light and safe. Just keep in mind that your legs will be subject to quite a serious load, and if a regular run takes half an hour, then on the stairs you should reduce this time by at least half. You also shouldn’t be surprised by pain in muscles unprepared for sports, but it usually goes away after a few days.

Another disadvantage of running stairs can be considered the surprised looks of neighbors.

Running in the morning in winter in other latitudes may not be so problematic. Dress warmly, cover your ears and neck. Your feet should be wearing wool socks and warm sneakers. It would be nice to wear thermal underwear. The tracksuit and jacket should be windproof; if you feel even a slight breeze on your skin, change your clothes.

If we summarize everything that has been said above, then in winter it is quite possible to run, but for this you need to dress appropriately for the weather conditions.

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Would you like some advice: gather a team of like-minded people and find a free gym where you can play football, basketball or volleyball for a nominal fee. Every city has gyms that are rented by the hour.