Running to lose weight

Running to lose weight is a productive and affordable sport. The effectiveness lies in the fact that when setting up classes, all muscle groups work. It is important to run properly to lose weight and to use the benefits of training. Determine which technique is most suitable for getting rid of excess weight and make an approximate program for beginners.

Evening or morning run to lose weight - you decide. Choosing the right sportswear for running and choosing a training location is half the battle. Weight loss workouts can also be done at home or outdoors. It is important to use the correct running and breathing technique. There are many weight loss programs out there, with their own pros and cons. Ideally, it is compiled by a trainer to take into account individual characteristics and possible contraindications to running for weight loss.

To have a beautiful and fit figure, it is important to make physical activity an integral part of your life. Many people think that in order to lose weight, you just have to follow all kinds of nutritious diets. Yes, with the help of a limited diet, get rid of extra pounds. However, the skin will remain saggy and saggy, and the muscles will be weak. Physical activity is very important. Running to lose weight is an effective body workout. Exercise burns fat and speeds up metabolism, saturates the body with oxygen, strengthens muscles and restores the functioning of the nervous system.

Running to lose weight

Our way of life in the conditions of modern realities cannot be called correct. Daily stress, snacking, limited physical activity, lack of sleep contribute to the fact that fat begins to accumulate in the body, which is difficult to get rid of.

The effectiveness of running to lose weight:

  1. During a race, the work of all the muscles begins.
  2. Cholesterol levels are lowered.
  3. Running speeds up the metabolism.
  4. The work of the heart and vascular systems improves.
  5. The circulatory system is saturated with oxygen.
  6. The body is cleansed of toxins and toxins.
  7. Improves coordination of movements.
  8. The body's resistance to any infection improves.
Running is a great way to lose weight if you combine exercise with good nutrition.

Running is for everyone. After all, it is a natural process, of nature. It does not require any special training or skills. Only a properly designed running program for weight loss and respect for technique.

Good running technique to lose weight

Before talking about what constitutes the right running for losing weight, the running technique is first determined.

It is important to keep a diary that records running time, mileage, calories per day, and weight. This will allow you to track progress and plan your diet. Training should bring pleasure to a person losing weight, and not lead to exhaustion and shortness of breath.


Jogging is recommended 3-4 times a week. To get rid of excess pounds, it will take 3 months of intensive training. Before class, warm-up exercises (8-10 minutes). After, jog for 8-12 minutes. The pace increases (the process lasts no more than 10 minutes). The training ends with a walk (15 minutes).

Classic jogging (jogging) for three months will help lose weight

In the second month, the frequency of races is identical to the previous one. However, the stage is not based on running, but on physical exercises. The first week, warm up (10 minutes), then run for half an hour. The training ends with walking and stretching (10 minutes).

The second week, it is recommended to start the course with a 10-minute fitness walk, and continue with a 15-minute accelerated run up the stairs. Jog for 10 minutes and walk for 7-10 minutes.

In the third or fourth week of the second month, classes begin with an 8-10 minute warm-up and a 10-12 minute jog. Finish with jumping rope (5-8 minutes) and walking (8-10 minutes).

The third month will be difficult. The first week of training begins with a warm-up and a 40-minute run. The lesson ends with an 8-12 minute walk. In the second week, training also begins. The 40-minute jog ends with a slow walk and stretching. At the end of the month, the session begins with a 5-7 minute walk, uphill run (12-15 minutes), then a jog (5-7 minutes) and ends with an 8-10 minute walk.

If you jog with obstacles: steps, mountains, serpentines - energy will be spent faster, therefore, the weight loss process will accelerate.

shuttle bus

The fight against excess weight is carried out using the shuttle - this is training over short distances (no more than 100 meters). A feature of the classes is that overcoming a segment, the athlete stops and touches the mark. Training will improve coordination, build endurance and shed extra pounds.

Shuttle is a great way to make the body strong and resilient


The special feature of this race is the fastest possible speed. Classes exclusively in this sport are not recommended by doctors, due to excessive cardio load.

Novice Sprint Program:

  1. Warm-up exercises - 15-20 minutes, light jogging and stretching.
  2. Sprint race at a distance of 100 m at 2-6 km. Newcomers run 300 or 500 m.
  3. The workout ends with a 15-minute walk or stretch. This will reduce muscle soreness and "cool down".

Running-sprinting is combined with stretching and physical exercises. This is an important point that speeds up the weight loss process.

interval race

Interval running is good for weight loss. The advantage is that even after exercise, fat is burned. A feature of running is a constant change in speed.

Workouts 3-4 times a week and last 10-35 minutes. There is a warm-up before class. The training ends with walking.

Interval Running Program:

  1. Start with jogging - 5 minutes.
  2. Acceleration is given - 3 minutes.
  3. Rhythm is lost until heart rate and breathing return to normal.
  4. They move at medium speed for 6-10 minutes.

The way to lose weight is to alternate 1 minute of running with 4 minutes of brisk walking. The time is gradually reduced.

short distances

Short distance running is recommended by many coaches. Training takes minimal time and remediation of issues happens quickly.

Short distance activities include:

  • shuttle bus;
  • sprint;
  • running interval.

Exercise with an increased load "dries out" the muscles.

Sprinting dries muscles well and quickly solves problem areas of the body

Run a long distance

With the help of long-distance running for weight loss, the work of the nervous system, heart and blood vessels also improves. For the effect, it is recommended to add physical exercises and elements of interval training to the program.

Running technique is important if you want to lose weight. However, the place of future training, according to professionals, is more important.

  1. Ladder. Effective way to lose weight. Especially if you have cellulite. Just run to the 5th floor every day. Start with 2-3 times. Every day the load increases. The combination of running up the stairs with a wrap will bring the greatest effect.
  2. Stadium. Equipped with a special coating that will not allow you to hurt yourself and slip. Also, like-minded people come to the stadium who won't let you relax.
  3. asphalt road. Popular place to run. Many doctors are against jogging on pavement because of the likelihood of vascular damage. It is recommended to buy shoes with shock absorbers that will soften the force of the impact.
  4. Gym. Suitable for sprint training, shuttle running.
  5. Houses on the jogging track. A great way to increase and decrease the load during exercise. Start with a warm up and a slow walk (8-10 minutes). The pace increases to 6-7 km / h (4-6 minutes, slope - 6 degrees), after - 7-10 km / h. The lesson ends with a high-speed run (3 minutes, no incline) and some walking.
Climbing stairs helps get rid of cellulite

Getting rid of excess pounds is running in place. Suitable for those who are embarrassed to do sports in public. You need to practice at home every day for 15-20 minutes. They are engaged in two ways: by raising the knees to the chest or by touching the back of the thigh with the heels. Systematic exercises will help you lose up to 5 kg in 1 week.

Slimming program

Coaches recommend sticking to the training schedule. You have to run every other day. During training, you need to pay attention to heart rate. Normally they do not exceed 50-60% of the initial indicator.

Fat burning occurs at a 75% increase in heart rate.

A mandatory rule of the program is to increase training time by 3-4 minutes per week. And so that the muscles do not get too tired, it is recommended to run every 4 weeks at the time of the previous one.

The table shows the calorie consumption when running

type of race

Calorie consumption per hour per 1 kg of weight (kcal)

Calorie consumption per 60 kg of weight (kcal)

Classic race

13. 3


Run up the stairs

12. 9


Classic loading program:

  • 1 month. There is a preparation of the heart, muscles, the development of proper breathing. The first week, the lessons last 15 minutes. The training takes place at a slow pace without acceleration. Each week, the time is increased by 5 minutes. The third week, the classic race can be varied with acceleration (about 8 minutes).
  • 2 months. Adaptation. It is recommended to add physical exercise (8 minutes). 15 minutes are allocated for the warm-up. Classic race with acceleration and change of pace.
  • 3 months. Fat burning. The duration of training reaches 1 hour. 40 minutes are spent on running, the rest - on intense physical exercises, stretching, warming up.

Focus on your own feelings. If during the transition to the stage the body "expresses" unavailability in the form of darkening of the eyes, severe shortness of breath, tachycardia - they remain in the previous stage.

In case of shortness of breath and darkening of the eyes, it is better to interrupt the training.

How to jog to lose weight?

Many people think running is an easy activity, but it's not. In the training process, everything is important: good breathing, heart rate, load, speed, equipment and even jogging time.

It is the hour of the lesson which is controversial for many. Some people believe that running in the morning is better for losing weight, while others tend to think that evening jogging is an option to get rid of extra pounds.

Running in the morning - from 6: 30 to 7: 30. At this time, physical activity is perceived to the maximum by our body. It makes no sense to bother with workouts every morning. Committed in a day.

Unfortunately, this time isn't for everyone, but don't worry, as there are alternate peak times - 11: 00-12: 00, 16: 00-18: 00.

While jogging, they monitor breathing, heart rate and pulse. The restoration of a normal rhythm lasts no more than half an hour after the end of the lesson. They monitor pulse, heart rate, distance traveled and even the number of steps using special electronic gadgets.

The surface on which the race is performed is also important. It is better not to train on the asphalt. If it is possible to cross a forest park or dirt roads, preference is given to them. If there is no possibility, special shoes with shock-absorbing soles are selected.

Running in the park is easier than running on the asphalt, the main thing is to choose the right clothes and shoes

The air temperature is also taken into account if you want to run. Coaches recommend not exercising in the heat (temperature above 25 degrees). In summer, they run in the morning. In severe frost, training is also not recommended due to the risk of overcooling or viral infection.

So that the process does not seem monotonous and monotonous, the training track is changed. The ideal option would be to develop the route in advance.

As for the duration of the course. It lasts no more than an hour and less than 30-40 minutes. The fat burning process, in the case of monotonous training, begins exactly after the specified time.

If you want to run, fitness level is taken into account. In the presence of obesity, professionals recommend starting training with walking. For the first time 20 minutes. The training takes place every other day. With the next lesson, the duration is increased by 5 minutes. After 3 weeks they begin to increase the pace.

Training will be correct if after a run you feel a surge of strength, activity, liveliness and good mood. In case of drowsiness, fatigue, irritation, reduce the load.

Exercising in the cold can cause a cold, so you should wear thermal underwear

During training, it is recommended to listen to your body. They change pace, accelerate, make jerks to understand which load will be optimal.

Walking at the end of a workout is important to bring breathing and heart rate back to normal. After training, you can take a cool shower and drink a glass of water. Have your breakfast 1 hour after running.

If you want to lose weight, combine physical training with good nutrition. It is recommended to avoid:

  • flour, sweetened, fried;
  • alcohol;
  • dinner.

Rely on vegetables, fruits, cereals, white meat. Don't forget the cash. It is recommended to drink at least 1. 5 liters of water per day. Eat 1h30 before class.

After the first workouts, the muscles will be constantly sore and sore. This period must be experienced and under no circumstances should you abandon the course.

As long as jogging has not become systematic, the muscles can hurt

Possible contraindications to jogging for weight loss

Unfortunately, there are people who are not recommended for heavy loads. Among the contraindications to running are:

  1. Diseases of the heart and blood vessels.
  2. Hypertension, which is often accompanied by seizures.
  3. Phlebeurysm.
  4. Colds in the acute stage, high body temperature.
  5. inflammatory processes.
  6. Diseases of the thyroid gland.
  7. Asthma and other pathologies of the respiratory system.

If you have diseases in the chronic stage, want to lose weight while running, consult a doctor.

With varicose veins, the exercise program should be discussed with the doctor.

Running to lose weight: the right choice of equipment

The choice of clothing is important for the sport. After all, convenience and comfort during a run depend on its quality.

Narrow and bulky equipment causes inconvenience and discomfort during lessons. If the decision is made to run in winter, then for this they choose special thermal clothing that retains heat and protects against cold.

Shoes are an important part of a runner's clothing. It is not recommended to wear tight sneakers. They will rub on your legs and interfere with normal blood flow.

Wear shoes with seamless socks that let moisture through. To allow the foot to breathe, choose sneakers with a mesh surface and shock absorbers in the toe area and sole. Thin soles for running on asphalt are not suitable. There is a risk of injury after contact with a hard surface.

If the decision is made to run in the summer, then in hot weather preference is given to sportswear that removes moisture and passes air. For this, a lightweight synthetic t-shirt that does not absorb moisture is suitable.

Shorts are worn instead of pants and leggings in hot weather. Do not forget the headgear, which will protect against the sun and heatstroke.

Comfortable running shoes improve performance

Breathe well while running to lose weight

The normal respiratory process when running increases the flow of oxygen to muscle tissue and does not allow the heart and blood vessels to be overloaded.

Breathing rules:

  1. Classic race. Take a deep breath, 3 steps, exhale. If there is not enough air, reduce the number of stages to 2.
  2. Sprint or interval race. Inhale deeply and exhale sharply. The expulsion of air from the chest then allows you to breathe deeply.

Many people believe that during the training process they breathe through their nose. If you breathe through your mouth on the street, all dust and harmful bacteria will enter the bronchi and trachea.

Girls dream of having a beautiful figure and a toned body. However, not everyone has the opportunity to attend expensive gyms, where the whole process will be handled by a personal trainer. Running is a great alternative to exercise machines and an effective way to lose weight. This sport will improve health, develop endurance, improve the functioning of almost all systems and organs.