In summer, and sometimes in winter, you are probably walking in the park and see healthy lifestyle enthusiasts running past you. And now spring has come, body volumes have increased over the winter, the desire to lose weight overwhelms, and on this, still hot, enthusiasm, you should start jogging.

There is no clear answer on how to run properly in order to lose weight, there is just a clear position that you need to start doing this. Running for weight loss is possible for the simple reason that it is a cardio load. But there are a few rules for running to help you lose weight. Let’s take a look at them.

1. Choice of running shoes

Properly selected shoes are the key to a successful start to a long journey. When choosing shoes, pay attention to the following:

– the insole of the sneaker must be removed;

– the covering of footwear should be from strong, but soft rubber;

– strike the shoes on the floor: if a strip remains on it, then we put the goods aside – this is a sign that the sole will quickly wear off;

– the toe on the edge of the shoe should be slightly raised, so you make it easier for the foot to run;

– take the edge and heel of the sneaker and bend it: it should make an “arc” of at least 45 degrees;

– the sole must be durable, but when you press it with your finger from the side, it should be slightly pressed through: this will let us know that the shock-absorbing properties of the shoe when running will dampen the shock load on the spine;

– put on sneakers and stand on the heel: it should be hard with a springy effect;

– a soft insert should be visible in the middle of the foot;

– be sure to make a fitting, lace up and, if possible, jump in shoes. If we feel that the sneakers are crushing and do not fit the leg, then we refuse to buy. You should not hope that the pain will resolve, and sneakers will eventually break;

– we choose sneakers, focusing on our weight: the larger it is, the stiffer the shoes should be (usually shock-absorbing properties quickly lose their functions under weight), the smaller you are, the softer (otherwise the leg muscles will clog).

2. Choosing clothes for jogging

In stores now you will find many companies with running clothes. And we are not afraid of the fact that it is mainly synthetic. In our sports age, manufacturers pay special attention to the quality of their goods. Synthetics do not get wet and perfectly cool the body, allowing it to “breathe”. We go to a good sports store, where they will pick us up high-quality seasonal equipment.

All these purchases are a great incentive to start classes. But let’s start jogging for weight loss.

3. How to run to lose weight

We start with 20-minute runs 3 times a week, preferably every other day. You can, if it’s really hard, periodically move to a fast pace. We do not start the run with a fast movement. It is best to run, focusing on the “speech test”. This is when, while moving, you can speak separate sentences without choking. But it’s also not worth retelling films, then it’s easier to walk. Attention! If we feel pain in the side, then either you recently drank, or set a fast pace for yourself. From the pain, stand on your left leg and transfer your weight there.

So we run the first month of training, we are not doing strength training yet. Let the body gradually get used to the loads. Cardio should become a habit, i.e. neither bad weather nor “hard” days should discourage you from running.

Starting from the second month of training, running must be combined with acceleration. How to do it: run at your usual pace for 1 minute, sharply accelerate with all your might for 5 seconds, then back to your usual rhythm. And such accelerations are necessary at least 10 times in 20 minutes of cardio loads. By the way, we also spend only 20 minutes on our runs. And we always focus not on the number of kilometers we run, but on the time, exactly 20 minutes should pass on the clock.

4. When is the best time to run?

Another very important question is what time of day is best to run.

If your task is to strengthen the heart muscle, then it is better to run during the day. If the goal is to lose weight by running, then the day will definitely not work, there is too much glucose in the body. Choose for yourself the morning hours, just during the night we will use up glucose for the vital activity of the body. If in the morning you are uncomfortable, then you can do it in the evening, but then you will have to do only kefir for dinner.

5. Add strength training to weight loss runs

By the third month of regular jogging, add strength training in the gym 1-2 times a week. The body gradually got used to the loads and now it can be fully exploited to burn fat. We also run 3 times a week every other day, for example: Monday, Wednesday, Friday – running, and on Sunday – a gym. So the muscles are restored, and you do not overstrain.

Why after all, we run for exactly 20 minutes and where does the power load come from if you want to lose weight by running.

It has been scientifically proven that fat begins to burn only after 20 minutes of continuous exercise, before that glucose, calories, carbohydrates and … your muscles “leave”.

Unfortunately, you can lose weight with the help of running, but this is a lot of stress for your muscle mass, so you need to add strength training to cardio loads.

If you do only cardio, then the body begins to break down muscle mass. As a result, you will not get a toned body, because the stronger the muscles, the faster the metabolism (metabolism) works and calories are burned faster.

If you decide that running is the only sure way for you to lose weight, and you arrange many kilometers of hourly races for yourself, get ready for the leg muscles to become much more voluminous. After all, in fact, running is a monotonous performance of the same movements in which the same muscles work. And when you work on a certain muscle for a long time, it tends to pump up. Therefore, the quadriceps muscle of the thigh is practically provided for you, but this is only if you eat right, otherwise this beauty will “sit” under a layer of fat.

From this we conclude that if you engage only in power load, excluding cardio, then this will lead to a set of muscle mass, which will not be visible from under the fat layer.

Hence, another plus to our jogging: they “dry out” our fat reserves, and the heart muscle is also well developed, but everything needs a measure.

Brief conclusions

So, to summarize all of the above: running without strength training will lead to fat loss, loss of muscle tone and slow metabolism. To prevent this from happening, we combine training correctly, namely: Monday, Wednesday, Friday – a gym, and on Sunday – running. Gradually move on to running once a week. We add to this a balanced proper nutrition and then there is a high probability of seeing the figure of your dreams in the mirror.

Purposefulness to you!