What is the benefit of running

The body does not feel anything unnatural for itself in running, this exercise is given to us by nature itself. The human body is designed to run, although for many it refuses to train in this way.
Running is an excellent dynamic load, in which all muscles are at work, that is, the whole body is trained.
In the process of running, the heart is trained, the respiratory and circulatory systems develop. In addition, running can improve metabolism, relieve stress and nervous tension.
Running develops endurance and increases the efficiency of the body. Most sports use running for the initial training of an athlete.
How running helps you lose weight

Why is fat deposition and cellulite appearing? All food entering the body is wasted by it in the process of life: the body moves, all organs and systems work, body cells are synthesized and restored. If the food is excessive, and the body consumes more than it should, the extra calories are stored in reserve in the form of fat. Fat deposits are a kind of “accumulators” of the body, accumulating a supply of energy.

But the modern way of life often dictates its own terms. GMO products have replaced natural products, in addition, people began to snack on fast food more often, and under the condition of insufficient movement, more and more fat growth occurs, which leads to health problems and the appearance of cellulite. But you can use up fat in the process of physical activity! If you start to move more, the body will have to spend energy, which means that it will be forced to use its fat reserves. How much should you run to lose weight?

As for running and losing weight, the value of this workout for the body is that:

in the process of running, the weight of the whole body moves, and this is a rather significant burden on the body;
all the muscles of the body are at work, and each of them consumes energy;
having endured a little training, a person gains the ability to run for a long time, moving over long distances and expending a large amount of energy;
muscles come to tone, metabolism accelerates and cellulite disappears;
this exercise is natural, safe and affordable, suitable for any age.
How to lose weight with running? To do this, you must adhere to certain rules:

First of all, you need to choose comfortable shoes. A tracksuit should have a free cut, it is preferable to choose natural fabrics. Many are interested in whether it helps with cellulite. It helps, and you can enhance its effect with the help of special anti-cellulite shorts.
If your usual lifestyle is not characterized by mobility, before you start jogging, it is better to consult your local doctor about the harmfulness of such loads to you.
It is better to train with someone close to you, this will bring more effect and pleasure.
An ideal place for jogging is a forested area – the air is cleaner here. And it is better to prefer the asphalt road to the ground.
How much do you need to run to lose weight? You need to go jogging 3-4 times a week and train for at least an hour.
It is necessary to constantly change the speed, pace and form of running: change jogging with side steps, then pick up a fast pace again.
It must be remembered that running as a way to lose weight will take more than one day, you need to train constantly, in the right mode, combining training with diet, aerobics, fitness and swimming. If running for weight loss in the morning is not possible for you due to a nocturnal lifestyle or for some other reason, you can install a special treadmill in your home and exercise at any time convenient for you.

How and when is the best time to run?

you can prepare for the upcoming run and bring the muscles into tone with the help of a warm-up, for example, make circular movements with the head, pelvis, arms, sit down several times, alternately lift the legs, after bending them at the knees. The warm-up should take 10-15 minutes;
do not be too zealous during classes, at first 10 minutes of jogging will be enough, alternating with walking;
it is necessary to breathe in such a way as to inhale the air as deeply as possible through the nose and exhale through the mouth with a sequence through two steps to the third;
after the body is accustomed to long workouts, you can try to change running styles, we are talking about changing the speed of movement, raising the knees and touching the buttocks with the feet;
does running help you lose weight? Of course, you just need to remember that every workout should end like this as smoothly as it began, the run should change a fast step, and then a slow one, during which time breathing will be fully restored;
the natural desire after a workout is to quench your thirst, but you should not rush into this, you need to wait half an hour and only after that take a few small sips.
Features of running in winter
Running for weight loss in winter is an extreme sport. Indeed, not everyone dares to go out on slippery paths, frost and wind. But training in such weather can not only bring the figure back to normal, but also improve health.

Winter training is contraindicated:

those who are prone to colds. If during the winter you get sick at least 2-3 times, you are first shown mild hardening procedures;
those who suffer from chronic sinusitis, tonsillitis, bronchitis;
who has varicose veins;
those who use a strict low-calorie diet. Against the background of malnutrition, the body of a runner may protest with a “stand up” metabolism and weakened immunity.
For those who have no contraindications, winter running in the evening will allow not only to enjoy the beauties of nature, but also:

burn about 900 kcal in one workout;
strengthen the muscles of the legs, abs and lower back. Snowy roads load the body in a different way, as a result, not only calories are burned, but the figure is also improved;
Does running help you lose weight after a workout? Winter running speeds up metabolism, which means that the process of losing weight does not stop even at rest 4-5 hours after training.
As for equipment, sneakers should be special, the soles of which bend well. Thermal underwear is a constant companion of winter running. Warming up is best done at home, and when you go outside, immediately start running. You need to breathe only through the nose, forcibly lengthening the inhalation and exhalation. After jogging, already at home you need to perform muscle stretching exercises.

Beginner Tips
How much do you need to run to lose weight? Many beginners immediately “rush right off the bat”, heavily loading the body and trying to “break” it. As a result, they achieve only severe pain in the muscles, and each run turns into torment for them. As a result, many beginners do not stand up, and quit classes, and yet everything could be different. It is necessary to strengthen your body gradually, and then running will bring only pleasure. Jogging should be a kind of rest that invigorates and gives energy for the whole day.

At first, you need to run no more than 2-3 times a week, gradually increasing the number of workouts to 5 times a week. Running should not bring any unpleasant moments, as soon as you feel heaviness in the muscles and lack of air, you need to slow down your running speed and switch to walking. You can complete several runs, alternating them with walking, so the beginner can last longer on the distance.

You need to run for time, not for distance, you need to figure out how much time you can run and add one minute to it each time. Gradually, you need to bring the duration of the workout to 40 minutes, and then the process of losing weight will go faster.

In what cases it is not recommended to immediately start running

If you are very far from sports and suffer from your great excess weight.
If it’s hard to endure even 2-3 minutes of training, your breathing gets confused and your legs start to hurt.
Running is able to cope with body fat, it is really very effective. But if you continue to eat immoderately, then even running will not help. There will be no tangible result if you spend fats during training, and then sit down at the table and eat them again. If the diet is balanced and correct, and the body consumes less than it spends, fat reserves will melt like snow in the spring and the figure will come into shape very quickly.

What do they say about running for weight loss

Especially positive running for weight loss receives reviews from those who have a slight increase in weight. For example:

Angela, 41: She used to run in the evenings, but then she began to set aside time for running in the mornings before work. As a result, I felt just fine and cheerful throughout the day!
Lilia, 32 years old: in two years of training she lost almost 10 kg, she is very pleased with her figure and there is no cellulite!
Angelina is 39 years old: at first she was embarrassed to run on the street, she worked out at home, but then she overcame herself and began to run to the neighboring forest park. Now I even have a traveling companion – one of the neighbors has joined me. Now we run together and do not complain about health!