Can running help us lose weight?

Running has always been a sport in sports games. No matter who you are, even if you can’t play badminton, play tennis or dance, when it comes to running, I believe no one will say that he can’t do it. Many people get up early in the morning and go to the park for morning jogging to exercise. Of course, some people do it just to lose weight. However, many people question whether insisting on running can really help lose weight. Now, let the editor reveal the answer to us.

As long as you keep running, you can lose weight. There are a few things to note.

Rule 1: Running should be gradual

Running needs to be done gradually. Many people like to force themselves to run 5 or 10 kilometers at the beginning, and even refuse to stop when they feel unwell. If you are a novice in running and want to complete a 5-kilometer run, you can try starting with a brisk walk throughout the entire distance, then alternating between brisk walking for 2 kilometers and running for 3 kilometers, and finally jogging for 5 kilometers. This will allow your body to slowly adapt to the intensity of the exercise and will not cause you sports injuries.

Article 2: Running shoes are important

It is no exaggeration to say that running is the most economical of all sports, because you don’t need to buy rackets or pay for venue fees, you can just run anytime and anywhere. Buying a good pair of shoes is the most important thing. Don't just put on a pair of skateboard shoes or basketball shoes and go out for a run. You should choose a pair of running shoes or multi-functional training shoes. The special design will not only reduce the damage to the knees caused by running, but also reduce the fatigue and discomfort when you run for a long time.

Rule 3: Drink enough water before running

In addition to not running on an empty stomach, drinking enough water is also a must before running. Not drinking water is more dangerous, especially in the summer. Don't wait until you feel thirsty to drink water, because your body is already dehydrated. And if you are dehydrated, you may end your run early because your body will not allow you to overdraw.

Article 4: Avoid eating breakfast on an empty stomach

If you are trying to lose weight, you may go running while starving, but this is stupid because you will most likely die halfway. First, it will cause hypoglycemia, you may faint on the way, and it will also greatly increase the risk of cardiovascular disease. If you want to head straight to the gym after get off work, make sure you eat something in between.

Article 5: Warming up before running is necessary

The purpose of warming up is to prepare the body, slightly increase the body temperature, increase the temperature of the muscles, speed up the heart rate, accelerate the blood circulation, and awaken the nerve function. The warm-up method can be easy running. There is no set time for warm-up. Generally, 8-10 minutes is the basic time. If the temperature is lower, the warm-up time will be extended until the body sweats slightly.

Article 6: Running requires endurance

Don't just pursue endurance and distance. Running is actually a training for your overall physical quality. You may want to do some muscle training as this can increase your speed and endurance. The method of exercising muscles is very simple. Squats and frog jumps are simple and effective. Exercise your running endurance so that you can continue long-distance running in the future.

Article 7: Running time is important

Theoretically, under the premise of sufficient warm-up, jogging for 20 minutes is the time when the rapid energy is almost consumed and the reserve energy fat begins to be mobilized and prepared to burn. If you stop exercising at this time, you will not achieve the goal of fully burning fat and losing weight. Therefore, if you want to lose weight by running, you must run for at least 20 minutes. 40 minutes is the running time recommended by experts.

The air in the early morning is especially fresh. On weekend mornings, there is no harassment from alarm clocks and no worries from work. Instead of staying in bed and sleeping all day, it is better to put on casual clothes, get up and go to the park or the street to run for half an hour. Although exercise may not necessarily have a good effect on weight loss, it is unquestionable for strengthening physical fitness and providing immunity.