How to run in the morning to lose weight. Running for weight loss: how to quickly burn calories

A strong back, toned buttocks, strong legs and arms are the modern standard of beauty, which can only be achieved by playing sports. One of the easiest and most accessible ways to stay fit is running, which can be done with a partner, a dog or solo. In this case, the hour of the day is important, because morning and evening procedures have different effects on the body.

Let's take a closer look at the advantages of daytime exercises, since approximately 20 minutes of exercise performed in the morning is equivalent to an hour of exercise in the afternoon. Early cross also helps:

• Tighten, strengthen muscles and develop overall body endurance.
• Activate metabolism after a night's sleep.
• Increase the burning of excess fat. It has been proven that in just 1 hour of running at an average pace a person weighing approximately 70 kg. loses 700-750 kcal.
• Get rid of depression, nervousness, lethargy, as well as insomnia and lack of appetite.
• Energize yourself with energy, vivacity and a positive mood for the whole day, because during the training period there is an increased production of endorphin (“the hormone of happiness”).
• Prevent diseases such as diabetes, osteoporosis and cardiac ischemia.

Here, in order not to cause harm and to get the most effective result, it is important to know all the nuances and rules of such exercises.

When is the best time to run: morning or evening

Remember:

• It is necessary to go for early runs on an empty stomach and it is better to start with a duration of up to 20 minutes, because... your body should gradually get used to the loads received.
• There are three optimal periods for physical activity: from 6.30 am to 7.30 am; during the day - from 11.00 to 12.00 and in the afternoon - from 04.00-06.00. During these time periods, the muscles are most inclined to work.
• Before the procedure, it is recommended to take a contrast shower, do a short warm-up and drink a glass of warm water or tea. This will prepare the body for stress, reduce blood viscosity, which will significantly facilitate the work of the heart. Don't forget to take a bottle of water with you.
• In extreme weather conditions (when outside temperatures are above +30 or below -20 degrees), you should refrain from running. This increases the likelihood of getting frostbite or getting sick. Even if your body tolerates cold/heat well, it is advisable to reduce the duration of the daily cross-country.

The most serious mistakes of beginners that lead to injury: lack of warm-up, too long a distance, high speed and ill-chosen pace.

The most common mistakes when running

Which place to choose

On the street. When doing exercises in open areas, think through several routes in advance. It is desirable that they extend away from busy roads and closer to places with a large number of natural plantings. In this case, sports grounds, stadiums, squares, and parks are perfect. The main advantages are fresh air and no financial expenses; disadvantage: dependence on weather conditions.

In gym. Treadmills in fitness centers are safer and more convenient (you can set the time, speed, incline of the path, and see the calories burned), but they are not free.

How to dress for a run

If your training does not take place indoors, you need to dress exclusively for the weather:

• During the warm period choose light, maximally open things: shorts, T-shirts, tops. Suitable shoes are moccasins, sneakers or sneakers. If it's cool in the morning, you can wear a tracksuit or windbreaker with breeches.
• During cold seasons You need to jog in insulated clothes/shoes, cover your head with a hat that covers your ears, and wear gloves on your hands.

It is best to choose things from natural fabrics (linen, cotton, wool), because... they allow air to pass through well and absorb moisture. Clothes should also be comfortable, not restrict movement and fit perfectly.

Basic rules for early jogging

To improve results and avoid injury, follow these recommendations:

To increase motivation: set a clear schedule, keep a sports diary and weekly note in it the weight you have lost and the number of kilometers you have run. Load your favorite songs (or special “running” tracks) into your phone/MP3 player and listen to them on the move. Music can not only inspire, but also help overcome distances.

Avoid running on asphalt and concrete roads. Choose high-quality shoes made from natural material with shock-absorbing soles, which will reduce the load on the joints of the spine. For exercise, sneakers with the word “running” on the label are ideal.

After the cross-country, when walking home, be sure to put on a sweater or windbreaker.

Before you start, do a set of stretching exercises, thoroughly stretch your ligaments and joints. Start the process with an accelerated step (2 minutes), then squat (about 5-20 times) and a couple of jumps in place, touch your toes with your fingers (without bending your knees), freeze, get up. Repeat the procedure if necessary. Start the cross-country at a slow pace (3-4 minutes), gradually accelerating to a fast run.

Change the pace regularly: sometimes speeding up, sometimes slowing down. This is guaranteed to strengthen your heart, lungs and help you form ideal proportions.

Don’t forget: running on your toes is strictly contraindicated; The neck, shoulders and arms should be relaxed and the back should be straight. Place your feet smoothly, otherwise you may damage your joints. Only strict adherence to basic advice will turn your early procedures into a pleasant, comfortable and safe ritual.

Orientation programs for beginners

Over time, you will be able to create a program that suits your needs, physical capabilities, schedule and wishes.

How to breathe properly when running

Breathing technique is an important component of fast and sustained movement, which all beginners must master.

First of all, remember, breathing should be natural, simple, free and occur exclusively through the nose. If you have a desire to breathe through your mouth, your body experiences oxygen starvation.

When running at low speed, the required frequency of inhalation and exhalation is 1 time per 3-4 steps. You can try this breathing rhythm while walking normally.

It should be noted that proper lung function not only makes movement easier, but also has a beneficial effect on your health: it slows down the aging process, improves carbohydrate metabolism and the functioning of the liver and gastrointestinal tract.

How to force yourself to run in the morning

• There is no need to force yourself, it should be more your desire, and not an order!
• Start running in good weather, the ideal time to start is spring.
• There is no need to immediately strain yourself and go out of your way. Start with 1 circle, gradually adding as much as possible. This could be initially jogging for 10-15 minutes for 2 weeks, then increase the jogging time by 1-2 minutes every week. It all depends on the amount of excess weight and your health status. The ideal running time is 30 to 60 minutes. So everything is in your hands!
• Make yourself a list that will motivate you. Whether it’s a handsome guy whom you want to win with his beauty or a girl from the next yard who doesn’t pay attention to you.
• Don't believe the excuses that sit in your head and debug everything for tomorrow. Just start, and everything will go like clockwork. The main thing is not to launch it.
• If it’s hard for you to run alone, find yourself a morning jogging companion.

The final stage of the morning ritual

To properly complete early exercises, you need to gradually move from an accelerated pace to a slower pace, and then to a normal step. At the same time, do not stop monitoring your breathing process.

When you get home, take a shower, change into dry clothes, be sure to drink a glass of water and have breakfast: vegetable/fruit salad, dairy products, toast with tea, etc.

And don't forget to mark your progress and mileage on your sports calendar.

Contraindications

You cannot engage in this type of physical activity if you have:

• Pulmonary failure.
• Colds.
• Increased blood or intraocular pressure.
• Problems with the spine, endocrine and genitourinary systems.
• Diabetes mellitus uncontrolled by insulin.
• Heart rhythm disturbances, heart disease.
• Thyrotoxicosis, glaucoma.

Training is also contraindicated in the postoperative period and during periods of exacerbation of any chronic diseases. The main conditions for playing sports are systematicity, correct implementation of all recommendations and desire.

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Morning running– excellent fitness, the opportunity to regularly burn extra calories and get a boost of energy for the whole day. This is also a good way to lose weight, most importantly run correctly. If you jog, that is, at a speed of 10-12 kilometers per hour, then in half an hour of jogging you will get rid of 200-250 kcal. Besides, running to lose weight It will also be an excellent cardio workout. So, let's get mentally prepared, set the alarm clock half an hour earlier than usual and get started!

Choose a route

Of course, if you're a fan treadmills, then you don’t need a “route sheet”. But if you decide to run in the fresh air (if you live near a park or square, this is a great idea), then this is very important. Determine the distance and points where you will start your run and where you will end it. Walk the route. Fitness trainers advise choosing it so that it takes you the time of a 30-minute walk. That is, the entire run will initially take 15 minutes - this is enough to start with. When you get used to it, increase the time by 3-5 minutes each time. The optimal duration of a morning run for experienced runners is 30-45 minutes.

And choose a road so that there are no hills or hillocks on your way. Although cross country running more effective for weight loss (half an hour of such jogging - minus 300-350 kcal), for beginner runners it is quite difficult.

Start with race walking

You shouldn’t start running right away, on the first day. Walk along your chosen route at a faster pace than a normal walk. If you are not in very good physical condition, then take such walks from several days to a couple of weeks. Do the same on the treadmill: choose a walking program for several days.

Alexey Kovalkov

nutritionist, presenter of the programs “Food with and without rules”, “Family Size”

The more sweaty the load, the less likely it is to lose excess weight. With an unusually heavy load, an untrained runner primarily uses up carbohydrates. And as soon as the carbohydrate energy runs out, she literally falls exhausted. The problem is that his muscles have not yet “learned” to burn energy from fat.

Alternate walking with running

In fitness parlance, this is called adding an interval. This means that when you're just starting out, you can walk almost the entire route and only jog in one section. For example, it could be the 100-meter dash. Don’t try to set a record, analyze your well-being. If you're having a hard time, slow down. When you feel that your body is ready for increased loads, make running intervals more frequent and longer. It is possible that you will need to extend the route or make it more difficult. By the way, it’s worth buying special running shoes: they will be much more convenient (we will tell you how to choose them in the next article).

Stick to your workout program

For morning jogging to bring maximum benefits, you need to run not only correctly, but also regularly. Between workouts, our body needs time to rest. It is best to run every other day. And try not to miss another workout: after 1-2 weeks break from running Newbies often have to start all over again.

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

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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.

Our readers write

Subject: Lost 18kg without dieting

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To: Administration taliya.ru

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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.

Stories from our readers

I lost 15 kg without dieting or training in a month. How nice it is to feel beautiful and desired again. I finally got rid of my sides and belly. Oh, I tried so many things - nothing helped. How many times have I tried to start working out in the gym, but it only lasted me for a month at most, and the weight remained the same. I tried different diets, but I always fell for something tasty and hated myself for it. But everything changed when I read this article. Anyone who has problems with excess weight should read it!

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

Content

Many women and men around the world do running to lose weight. For some, this is a great way to control weight and look slim and fit. And others, after several weeks of training, become disappointed because they do not see results from their training. How to run correctly to lose weight quickly and beautifully? There are several techniques for effectively getting rid of extra pounds through regular jogging. Let's look at some ways to help you lose weight quickly.

How much should you run a day to lose weight?

Proper running has a healing effect on the body because it enriches the blood with oxygen, strengthens the heart and blood vessels, makes bones stronger, and increases the vital capacity of the lungs. During jogging, breathing and heart rate increase, metabolism speeds up and fat is burned. This sport helps you lose weight, make your figure slim and graceful by evenly distributing the load on all muscles.

What common mistakes do girls make when running to lose weight? Jogging for 15 minutes will not have any effect on your weight, although it will have a positive effect on your overall health. Jogging for up to 20 minutes every day will not make you slimmer or help you lose weight. To understand how much you need to run correctly to get rid of extra pounds, you need to understand the processes that occur in the body during this type of load.

During easy running at low speed (jogging), muscles receive energy from glycogen, a sugar that is stored in the liver. In 30–40 minutes of active training it will be used up. If you stop exercising after this period of time, then during breakfast the lost glycogen will be replenished and the weight will not decrease. How long do you need to run to start the fat burning process? Experts recommend spending 50 to 1 hour 15 minutes jogging to lose weight.

During this period of time, blood flows to fat deposits in the body, so the oxygen concentration in them increases and fat is actively broken down. This process is expressed externally in the fact that a person feels tired and his breathing becomes heavier. However, after some time, due to the fact that fats are refractory and break down slowly, the body begins to take energy from proteins (muscle mass).

This process begins after 1 hour and 15 minutes of jogging, so you should not continue training beyond this time. So, for active weight loss, you should jog properly for 1 hour. During this time, a person weighing 70 kg will consume 700-750 kcal. There is a pattern: the more a person weighs, the more energy (calories) he burns while running. How often should you jog? Training every other day according to the scheme below gives a good effect for losing weight.

What time is better to run: morning or evening

What time of day is best to go jogging? Scientists cannot say for sure when it is better to run to lose weight in the morning or in the evening. Some of them claim that at the beginning of the day after waking up, the body has not yet fully awakened, so the blood is thicker compared to other times of the day. Because of this, when running in the morning, the heart experiences serious stress, which can negatively affect its condition and lead to deterioration of health.

In response to these arguments, other researchers say that it is not the exercise itself at the beginning of the day that is harmful, but excessive exercise. They recommend preparing properly for running: take a contrast shower, have a small snack (vegetable salad and juice), and warm up for 3-5 minutes. To reduce blood concentration in the body, you need to drink a glass of warm boiled water before training.

If you run in the morning on an empty stomach, your body will be able to lose weight faster, because it will lose extra pounds more actively than during evening workouts. How to get rid of excess weight by running in the evenings? There are more arguments in favor of running in the morning for weight loss. However, if circumstances do not allow you to train in the morning, then running in the evening will help you lose weight, but this process will go slower. A light jog can be done even 1 hour before bedtime.

And it is better to start intense training no later than 2-3 hours before a night's rest. Compliance with these intervals will help the body cope with stress from physical activity before bed. Running in the evenings has another big disadvantage - during jogging, it is not fat reserves that will be destroyed, but carbohydrates accumulated during the day.

How to run correctly to lose weight in your stomach and legs

If you haven’t exercised for a long time and suddenly decide to run to lose weight, then start with light loads. At first, train for 10-20 minutes a day, running at an average speed. But if even such a load causes you to be very tired, then switch to race walking. When starting to run, gradually increase the duration of your workout, bringing it to 40–60 minutes.

It would be wrong to run at maximum speed all this time, because this will negatively affect your health. To feel comfortable, choose comfortable shoes and workout clothes. Basically, jogging for an hour or with interval exercises is used for weight loss. Measure your heart rate before and after your workout. For running, the normal beats per second is 120–130. Let's look at how to train correctly in these two cases.

Interval running

A special running technique with alternating loads will help people who do not have extra time for sports training to lose weight. During interval training, the lungs and heart experience a lot of stress, so this method of getting rid of extra pounds is not suitable for smokers and patients with cardiovascular diseases.

Alternating running with maximum load and a period of rest triggers special processes in the human body that lead to weight loss. After 20–30 minutes of jogging with alternating loads, fat is actively burned. This process, according to some data, continues for another 6 hours after training, even if you just walk or rest. The interval training cycle consists of 4 stages:

• the first 100 m - fast walking (muscles warm up, blood flow increases);
• second 100 m – jogging (this will help adjust your breathing);
• the third 100 m – running at the limit;
• jogging and breathing restoration.

The interval running cycle is repeated several times. At this time, powerful processes of fat breakdown occur in the body. A hundred-meter sprint takes a lot of energy, which is extracted by the body from glycogen. And when you start walking, the deficiency of this substance is replenished due to fat deposits. When running with maximum load, more blood begins to flow to the muscles, which causes fat oxidation and the release of energy.

Jogging

If you decide to lose weight by jogging, then start your workout with slow walking and gradually move on to running. First, walk briskly for 2 minutes. Then do lunges to stretch your leg muscles a little. Next, do squats 5–20 times and jump in place. Bend over and reach your toes with your fingers, but do not bend your knees.

Stay in this position for 3-4 seconds and straighten up. Repeat this exercise. Then slowly start running for 3 to 5 minutes, gradually speeding up. Make sure that when running, your foot is completely off the ground and you do not run on your toes, because this is harmful. During the race, do not slouch or lean forward.

How to breathe correctly during exercise

To ensure that your body gets less tired while running and is saturated with oxygen, breathe properly through your nose. In the case of mouth breathing, you will constantly want to drink from a dry mouth. It is correct to take long breaths in and out while running, but you should not hold your breath. While jogging, you can only drink clean water or specially formulated workout drinks. It is recommended to drink liquid infrequently, in small sips.

Also check out what it is and why it is useful.

Video: how to run on a treadmill correctly

Have you decided to take up running to lose weight? However, there is no stadium or park for training near your home? Working out on a treadmill at home or in the gym is a great option to lose weight quickly. How to run on this simulator to lose extra pounds? If your health is not failing, then try running correctly using the fartlek technique. A specialist will tell you in the video how to train on a treadmill with alternating intense and light loads.

How to run correctly to lose weight and improve your health? It must be said right away that by jogging 10-20 minutes a day, you are unlikely to be able to easily lose weight and burn excess fat. Jogging in the morning causes the consumption of energy obtained from glycogen, which is an easily digestible sugar found in the cells of our body. When glycogen is lost, the body is able to quickly restore it and use it again to cover energy costs. When we jog, this process continues for quite a long time, at least 40 minutes. From here the conclusion suggests itself: if we want to get rid of excess weight through jogging, then the jogging time should be more than 40 minutes.

So how can a woman learn to run correctly in order to get rid of excess weight and lose weight? And how can people who want to lose extra pounds, but don’t want to spend more than an hour jogging or don’t want to part with their trained muscles, go jogging? The solution may be interval running in the morning. What is its difference from regular jogging? Interval running involves alternating runs at varying intensities. For example, the first 100 meters are a walk, then 100 meters are a jog, and then 100 meters are a sprint with maximum effort and effort.

Running with maximum effort is a very resource-intensive activity, so these 100 meters will be completely covered by the same glycogen mentioned above. When we walk 100 meters, the body begins to quickly restore glycogen, and then quickly use it up again. In this case, in order to cover the current needs of the body, fat will also be broken down. During those 100 meters that we jog in the morning, the body rests, spends and at the same time restores glycogen. Half an hour of such a workout - and you will spend a lot of calories, burn a lot of fat and get very tired. One point needs to be taken into account - interval running puts increased stress on the cardiovascular system. Therefore, in case of problems with the heart and blood vessels, we advise you to first consult a doctor.

- First, morning interval running - 30-40 minutes according to the scheme described above, without allowing pauses or stops.

After such interval running, we restore our breathing and conduct cyclic strength training, including isometric exercises – 15-30 minutes.

Thus, in 45-70 minutes we will conduct a fruitful workout that burns fat and maintains muscle tone. Two such workouts a week will be enough to keep you in shape.

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