How to run in the evenings to lose weight. Running in the evenings to lose weight. How to lose weight by running

Svetlana Markova

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Content

The key factor that pushes weight off the plate and decreases is cardio loads. Beginners have little understanding of how to lose weight by running, which is recommended by all open sources, what effect such training gives and whether this activity is suitable for everyone. Doctors' debates about the benefits and harms of jogging add fuel to the fire. Without basic knowledge, it is easy to get injured or simply lose the desire to run further, so before starting training you need to study this subject from all sides.

What is running

After a simple walk at a leisurely pace, jogging is one of the natural ways of movement for humans, which arose during evolution. Unlike other types of physical activity, especially those involving complex coordination, running is as familiar as breathing. The key difference from simple walking is the presence of a flight phase, i.e. a condition when not a single foot is in contact with the surface of the earth. The distance covered by a runner in the same number of steps is higher than that of a person walking slowly. However, this type of activity is not allowed for everyone.

Before deciding how to lose weight by running, you need to find out if you have any contraindications to it, including:

excess body weight;
heart diseases;
vascular diseases;
“problem” joints;
scoliosis (III degree and higher);
hypertension.

Does it help you lose weight

Losing weight with the help of this type of physical activity is possible, but for this you need to know what kind of running helps you lose weight - just getting outside and trying to jog a couple of kilometers is not the same as “burning fat.” Firstly, sports must be supported by nutritional correction (no “first, second and dessert”), otherwise only the calories eaten will burn. Secondly, you can influence your figure only by knowing how to lose weight from running: what duration of exercise to set, what heart rate and pace of movement to maintain.

How does it affect weight loss?

Increased breathing and heart rate are the main “external processes” that can be noticed while running. There’s also a lot going on inside: aerobic exercise forces the body to use its lungs as much as possible to get more oxygen. The amount of energy consumed when a person runs also increases, and already stored reserves gradually begin to be used up, i.e. Jogging triggers fat burning. Running affects weight loss in the same way as any cardio exercise, but only until you reach the heart rate that helps your physical fitness.

In addition, you need to remember which zones the emphasis is on:

General weight loss, as with any type of aerobic activity, is guaranteed, and the start of metabolism is also guaranteed.
This type of activity makes your thighs thinner and your buttocks firmer.
To a lesser extent, the help of running will be appreciated by the stomach - the load on the abdominal muscles is not so great.
The lower legs (calves) may increase slightly in size.

Correct running

Doctors endlessly emphasize the relationship between food, physical activity and losing extra pounds, so the main rule remains the normalization of nutrition. By consuming sweets and having frequent snacks with fast carbohydrates, you will not be able to lose weight, even if you run marathons. Proper running for weight loss requires compliance with a number of conditions, but not only nutritional ones:

You can’t actively drink water while running – just wet your throat.
Before running, you need to eat a portion of complex carbohydrates (cereals/pasta with vegetables), and after - light (!) protein. However, to lose weight, the interval between physical activity and food should be 2 hours.
Exercise 4-5 times a week, lasting at least 40 minutes.
The breakdown of fats is slow and not endless, so if you run for more than an hour, it will not help you lose weight, but a threat to your muscles.

In the evenings

Experts call cardio exercises after dinner very effective, but only if there is a 3-hour break between food and jogging. Firstly, the food needs to be digested, otherwise it will shake with active movement, and you will feel bad. Secondly, if you exercise after an hour and a half, the food you just took will help replenish energy - the existing fats will remain intact. Losing weight won't work.

Running in the evenings to lose weight should be done according to the following rules:

Do not start training immediately after work - give yourself a short rest (especially moral). Take a calm shower and get ready.
There should be 2-3 hours between jogging and sleep, otherwise the adrenaline rush will prevent you from relaxing afterwards.

In the morning

The reason for the popularity of jogging after waking up is that you haven’t had time to eat anything, and the body will begin to use existing fat reserves for energy. With this load it is easier to burn them than in the evening, but running in the morning is not suitable for everyone. Firstly, a carbohydrate window created at night, supplemented by physical activity, can provoke a hypoglycemic attack, i.e. Absolute zero sugar. To reduce the likelihood of such a situation, experts recommend preparing an omelette for breakfast (2 egg whites, a little water). Jogging - in half an hour.

What details still need to be paid attention to, how to lose weight this way? Main nuances:

Before going out, experts recommend a contrast shower - it will help prepare the blood vessels for the exercise.
Do you feel like you don’t have enough protein and are you tired? Make a vegetable side dish for it or add grain bread.
If you understand that in the morning your maximum is a short promenade from the bedroom to the kitchen, it is better to go jogging in the evenings: you won’t be able to lose weight by raping your biological clock.

Rules for losing weight

Even with a strong desire to get the effect of jogging in a week (which is already a utopia), you must clearly monitor your condition and build a work program with an eye on it. The main rule of running for weight loss, like all physical exercises not for overcoming (i.e. not a professional sport), is to find a balance between “difficult” and “good”. You should not feel unwell, faint, or experience endless shortness of breath. The lesson itself needs to be built from the 3 pillars of a classic jog:

Warming up is something that even high-level runners do not avoid, since “cold” muscles, joints and ligaments are easy to injure. The heart also needs to be prepared for further stress.
How to lose weight? Alternate sports (i.e. fast) walking with running, especially at the initial stage.
Don't forget to stretch after the exercise. This will not help you lose weight, but it will help your muscles recover.

How to do it right for beginners

The key mistake of those who decide to master jogging to lose weight is to hope that the symptoms of poor endurance will go away if they give themselves the maximum load every day. The body must adapt to running smoothly, otherwise the chances of getting problems with the heart and joints are greater than gaining good physical shape. Addition from experts: if you previously only had step aerobics in your training, you haven’t seen sports at all.

Beginners who are confident in their health should practice running according to the following rules:

Start training by calculating your target heart rate - i.e. that pulse that makes the exercise aerobic, but does not worsen your well-being. The upper limit is to subtract age in years from 220.
To adapt, running for 3 months should be carried out at the lower level of the target heart rate - this is 60% of the maximum. The next 3 months are on average - 70% of the upper limit.
For the first six months, the distance should remain within 5 km.
It is not advisable to run for more than 3 hours.
When 70% of your maximum heart rate is comfortable for you, you can increase the distance and increase the pace.
Running has its own technique (you decided to lose weight or help your health) - the heel minimally touches the ground, inhalation and exhalation are even.

What's better to run in?

If for home fitness special clothes and shoes are mainly just a way to get in the mood for a workout and feel like an athlete, then for jogging this is a factor directly related to health. If you don't choose the right shape, you risk harming your joints, spine, and simply getting heatstroke or a cold. According to experts, it is better to run in special sneakers that have increased heel cushioning (reduces the force of impacts on the asphalt) and a very flexible upper. Consider:

an abundance of hard elements, excluding the backdrop, is not recommended;
running shoes should not put pressure on the foot;
the main material cannot be leather;
The length of the sole should be chosen so that there is 3-5 mm left from the big toe to the toe;
the total weight of the sneakers can reach up to 0.4 kg.

With clothes for running, everything is a little simpler, since the main requirement for it is the ability to allow air to pass through and not interfere with movements, so no jeans, leather jackets, etc. Run only in clothes from a sports store. However, the issue of the degree of “insulation” also deserves attention. Professionals recommend dressing before a run as if the temperature on the thermometer is 8-10 units higher than it is. In winter, a windbreaker is used for running, not a down jacket, but underneath it is a thermal jacket.

Program

It is difficult to start classes without consulting a trainer, because you need a system by which you will work. This simple running program for weight loss for a week (2 days of rest), where warm-up is not taken into account, is suitable:

Brisk walking (10 minutes), jogging (20 minutes), walking at an average pace (10 minutes).
Interval – high pace and walking (20 minutes in total, changes every 3 minutes), jogging (10 minutes).
Jogging (15 minutes), uphill acceleration (10 minutes), fast walking (10 minutes).
25 minutes interval, 10 minutes low pace.
Run slowly for 10 minutes, run uphill at high speed for another 10 minutes, alternate paces for the remaining 15 minutes.

Treadmill training program

It is advisable to draw up a scheme for working on the simulator with the help of a specialist - this way you will get the maximum effect, but you can use a universal version of the training program on a treadmill for weight loss:

To warm up, walk at a speed of 4 km/h.
Continue walking uphill at the same speed.
Run for 3 minutes at 9 km/h and 1 minute at 10-12 km/h. Repeat this step 5 times.
Finish with jogging and walking.

How much weight can you lose?

The number of kilograms lost is determined by your initial weight, how long the session was, what running pace you maintained, and whether there were rest periods during the workout. Classic jogging helps burn about 610 kcal per hour. It is much faster to lose weight at a fast pace (distance of 10-12 km in the same hour) - you will already spend 739 kcal. It is advisable to evaluate the result not by kilograms, but by the quality of the body; volume measurements will help you. The first results can be noticed within a month if you run regularly.

After the cold winter period, many boys and girls are thinking about getting in shape for the summer. This is especially important for representatives of the fair half of society. Because after the winter holidays, pronounced marks remain on the body in the form of extra centimeters, and on the scales in extra kilograms. Guys want to dry off before the beach season in order to make a good impression on the opposite sex. As a result, sooner or later everyone comes to take care of themselves. The most accessible way to solve this problem is running.

So, why is running so useful, what types of running exist, what is their difference?

Running is beneficial because it develops your cardiovascular system, warms up your body while running, and speeds up your metabolism.

Running can be divided into three groups:

Morning– helps strengthen the cardiovascular system of the nervous system,
Day– useful for strengthening the human muscular skeleton,
Evening– it achieves the greatest effectiveness in losing weight.

Running and weight loss

Now let's figure out how to lose weight by running in the evenings?

So, if you definitely decide to lose weight by running, then the most effective time for these activities will be in the evening. This type of running will contribute to the greatest calorie burning. You should run in the evening two hours after eating and one hour before eating. In general, the main optimal time period for running is from 16:00 to 18:00. So, try to conduct your studies in this interval.

Jogging for a period of 10-20 minutes does not help much in burning fat. Because during such a run, your body produces energy from glycogen. This can last quite a long time, up to 40-50 minutes. But as soon as your body's cells stop producing enough glycogen, your body starts burning fat cells. Therefore, if you want to lose weight by jogging, then you need to run for more than 50 minutes, i.e. The body warms up in 40-50 minutes, then we run for 10-20 minutes, burning fat.

In the process of jogging for more than an hour, a period of time may appear when the body has used up its glycogen reserves and fat has not yet begun to break down. During this period, the body burns muscle protein.

If your goal is to get lean without losing muscle mass, then long jogging is not for you. So what to do if you want to lose fat mass, but not lose muscle volume? Interval running is suitable here. It consists of alternating running at maximum and resting, for example: the first 100 meters - just walk, then 100 meters - jogging, then 100 meters - running with maximum effort. And so on for 30-40 minutes. Another interesting point about this type of running is that after it ends, the body continues to burn fat for another 6 hours.

When running, it is best to alternate between fast running and slow running. This will not help you quickly get used to the same loads; as a result, more fat will be burned. Running should bring you a good mood, pleasure and a feeling of freedom. To avoid getting bored, take your player with you and enjoy the process!

Equipment

Natural clothing is best for running. It should be light and comfortable. You will also need good running shoes, they will soften the shock and unevenness of the road on which you run. For best results, girls need to purchase shorts for weight loss. This way, while running, the body will sweat profusely, which helps burn fat deposits and resolve cellulite.

Losing weight through running is really possible, moreover, it is useful. The most important thing is to run regularly. And in just a few weeks you will see results that will delight you. You will notice that you have vital energy, lightness in your body, a cheerful mood and a great mood for the whole day. Lose weight with pleasure!

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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.

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

Much depends on the duration and regularity of jogging. It is generally accepted that you should train at least 3-5 times a week for 30-40 minutes. And after a while, when the body begins to easily tolerate such loads, the time can be increased to 50-60 minutes. But many, getting involved in morning jogging and enjoying them, rack up kilometers every day. And on weekends they try themselves at marathon distances.

The way you eat is also important. Those who eat a lot of calories during the day, but burn much less while jogging, will not get a slim figure. Therefore, if you start running with the goal of losing weight, you should definitely adhere to the principles of a healthy diet.

Don't eat for three immediately after a run. Try to wait 30-40 minutes until the body calms down and returns to normal. Then eat fruits or vegetables, kefir or dairy products, oatmeal or muesli.

And yet, running has established itself as one of the best means in the fight for a slim figure, allowing many to get rid of tens of kilograms. You should not expect any effect from one run! You shouldn’t even expect results 2 weeks after running practice. As a rule, the first 3-4 weeks after the start of regular physical training, the body only adapts to new living conditions. So the first kilogram lost can be noticed by the end of the first month. And that’s if you don’t stop running.

Running secrets

Starting from the second month, you can count on very good results - up to 5-6 kg per month. And in combination with a properly selected diet - up to 10 kg monthly. And to make the process more efficient, use little tricks. First, run in the morning. This will help you get tone and good mood for the whole day. But if morning jogging doesn't suit you, do it in the evenings. You will lose weight anyway.

As you run, breathe deeply, in through your mouth and out through your nose. According to sports doctors, this helps to more effectively get rid of subcutaneous fat.

Secondly, drink a cup of coffee and sugar before your run. This will give you strength after a night's sleep. And coffee itself is an excellent fat burner. Thirdly, try to run at a jagged rhythm, occasionally speeding up. Or run on rough terrain, which has slopes, rises, and flat areas. An uneven pace is always better than a monotonous one. See how much more you can do.

For those who are extremely obese, it is recommended to start with race walking to prepare your muscles, heart and joints for full running. And only when they can completely replace walking with running in the right mode should they expect serious results in burning extra pounds.