Regular jogging is considered an economical and effective way to control weight. Running is the “champion” in terms of energy intensity among other sports. In terms of calories, one hour of running is equivalent to two hours of intense cycling, three dance or gymnastic classes, and four yoga classes. But the benefits of running for the figure are due not only to energy consumption …

What happens to the body when running? The benefits of running for the figure
Within a few weeks after the start of regular training, the cardiovascular, hormonal and endocrine systems of the body are rebuilt. The reason for the change lies in the so-called “flight phase”, which is absent in everyday movements. At the moment when the runner leaves the ground and overcomes the attraction of the earth’s gravity, literally all the capillaries in his body begin to work. And it doesn’t take a genius in physics or mathematics to understand that even in a light jog there are thousands of such moments.

The main load during running falls on the muscles of the thigh and lower leg. Additionally, the anterior abdominal wall and shoulder girdle are worked out. Purely theoretically, you can load the same muscles with walking and gymnastic exercises. But with other training it is difficult to create conditions for the simultaneous study and complex coordination of all body systems. It is no coincidence that running is called one of the fastest ways to gain muscle tone.

Which muscles will be worked out to a greater extent, and which to a lesser extent, depends on the technique of movement and the type of training. Sprint (high-speed) distances develop the upper body well. Long stayer and marathon races have a greater effect on the legs, and the upper body of the runner is made “dried” and lean.

When running “on the toe”, a clear calf relief is formed. Sometimes this technique is unfairly considered wrong, but in fact it reduces injury risk and impact load on the joints. When moving with support on the heel, the contour of the lower leg, on the contrary, turns out to be more “smoothed”.

The benefits of running for women
With regular running, such typical female problems as cellulite and weak skin tone disappear. The benefits of running for the female figure are also noticeable in terms of overall weight loss. Who among us does not know the aching feeling of resentment towards men who can “eat everything and not get fat”? So, it’s worth it As soon as a lady starts running, her metabolism will also speed up! Under the influence of regular training, testosterone is produced in the runner’s body. This male sex hormone is involved in fat burning and is also present in healthy concentrations in women. But often, due to a sedentary lifestyle, we lose it.

Running helps to correct the hormonal balance and forget about grueling diets forever. Athletes-runners with a low percentage of fat mass in the diet sometimes have unimaginable combinations of high-calorie foods. During the time of participation in races for long distances, the author of this article had to see such ambiguous meals as “chocolate / bread / sausage” or “yogurt / crumb-potato / peanut butter” among the participants of the competition. But, of course, all this is justified only in the conditions of “combat operations”. Typically, runners have a balanced diet. And it is especially important to keep this balance for beginners, as well as for those who hope to lose weight with the help of running.
So, the benefits of running for a female figure: weight is easily lost, cellulite is reduced, the tummy disappears, the abdominal press becomes strong, the buttocks rise and round, the legs acquire relief. The upper part of the body becomes embossed if you practice high-speed running, or dried out if you run long distances.

How to lose weight from running?
Calorie consumption during running directly depends on the amount of work done – the speed and time of movement and the mass of the runner. All other factors (technique, slope of the surface, shoes, weather, mood) affect the process only indirectly – through the effect on the duration and intensity of the workout.
In order to lose weight from running, you need to deplete the supply of glycogen in the liver and muscles and begin to expend internal resources. To do this, you can apply different strategies.

Interval running (when periods of extreme speed are replaced by low-intensity work) accelerates the breakdown of glycogen and develops the adaptive abilities of the body.

Uniform running with a heart rate within 60 – 70% of the maximum creates more comfortable conditions for a long workout [1].
Since the fat in the body begins to burn only at 20-30 minutes, it is advisable to include a uniform long run in the training program for weight loss. To avoid the effect of habituation, every week it is recommended increase the load by at least 10%.

You can start your journey as a runner with 3 workouts every other day for 3.3 km, and in the second week already set yourself the goal of increasing the total weekly mileage from 10 to 11 kilometers.

When the increase in mileage is no longer a problem, try to increase the intensity of work (running speed), include sections of an uneven inclined surface in the distance, use a more complex technique. Once or twice a week, you can add other types of training – for example, interval running to “boost” the metabolism.