How to lose weight by running?

For some people who are overweight due to tight schedules and little time for exercise, the best way and simplest exercise to lose weight is running. Running takes less time to digest and the effect of exercise is the most direct. How can running help you lose weight? It is not as simple as just running. We also need to extend and expand the sport of running.

Head: Raise your head, look forward, and slightly tuck your chin in, but do not lower your head (this will put pressure on your cervical spine over time) or lean back, and maintain balance.

Shoulders: Relax and let your shoulders sink naturally; do not shrug or tense. (If you clench your fists too tightly for a long time, it will cause an imbalance in the shoulder muscles.)

Back: Keep your back straight, chest up, and body perpendicular to the ground. (Arching your back puts pressure on your back and makes it harder to breathe.)

Arms: Make a fist with your hands, bend your upper and lower arms to 90 degrees, and swing your arms naturally forward and backward. Don't expose your elbows when you move your arms forward, or expose your hands when you move your arms backward. Don't swing your arms left and right (it will cause your hip joints to swing and cause joint inflammation).

Legs: Lift your thighs to move your calves along, with your knees toward your toes, and lift them to a reasonable height.

Feet: Consciously relaxing the muscles in the front of your ankle will make your steps easier. Do not curl your toes, just lift your feet about 10 cm off the ground. The heel should land flat on the ground and then transition quickly and smoothly to the forefoot. When you feel the forefoot just touching the ground, the center of gravity should quickly transfer to the other leg. Do not push the ground too much with the forefoot (to avoid developing calf muscles). When the foot touches the ground, try to exert force on the entire surface as much as possible, and do not just touch the outside or inside, which will cause imbalance in the leg muscles.

Breathing: According to the steps, one, exhale once per step, inhale once per step; two, exhale once per two steps, inhale once per two steps; three, exhale once per three steps, inhale once per three steps.

To achieve the effect of weight loss, it must be more than 40 minutes, which of course does not include the time for warm-up walking at the beginning and the time for cool-down walking at the end. Generally speaking, when we run, it is more appropriate to control our heart rate between 130-170 beats per minute. As long as we do not run in a short period of time with rapid bursts of strength, our legs will not become thick.

When you start running, you can set goals for yourself, but don't run for such a long time all at once that you won't be able to stick to it. Also, it is easy to get injured; the speed is 6.8 and you can increase the pace slowly;

You can start by running at a speed of 6.8 for 5 minutes, then reduce the speed to 5.0, and walk at a slope of 5.0 for 35 minutes;

After two times, run for 10 minutes at 6.8 speed, then reduce to 5.0 speed and walk for 30 minutes at a 5.0 slope.

It is not difficult to see that when running, there are some postures that are very helpful for our weight loss, which requires us to understand and practice. Don't think that this is a waste of time. Every exercise has its correct posture and method. As long as the method is right, the benefits it brings will definitely increase. Stick to it and you will get what you want.