What is the best way to lose weight by running?

With the continuous improvement of living conditions, the chance of obesity is getting bigger and bigger. If you pay attention while walking on the street, you will find that there are about three or four fat people among ten people. Obesity not only greatly reduces people's image, but also brings serious harm to people's body. Therefore, losing weight has become a goal pursued by many people. So, how can you lose weight by running? Let’s take a look together!

Running at your own pace is actually not that tiring. Even if you don't have confidence in your physical strength, there is no problem starting with walking. It is especially important to take the first step. Once you experience this kind of happiness once, you will be unable to stop. Keep praising yourself for persisting, and the results will naturally show. In order to avoid working hard for three days and then drying the net for two days, let us first understand the reasons that may make you give up halfway!

1. What is the best time to run to lose weight?

It’s best to run at a time that suits you. People who like to run in the morning can do it before going to work, while people who prefer to run at night can do it after returning home.

More important than choosing when to run is not to run on an empty stomach or on a full stomach. If you are on an empty stomach, you won't be able to exert any strength. If you are on a full stomach, strenuous exercise will be harmful to your health because the blood will be concentrated in the digestive tract. The best time is 2 to 3 hours after a meal.

When running on an empty stomach in the early morning, it is best to drink some sports drinks to aid digestion and replenish energy, or eat a banana about 30 minutes in advance.

2. How long is the most appropriate time to run?

As long as your physical condition and stamina can adapt, it doesn't matter how long you run. But it would be a waste if I only ran for 5 minutes after finally changing my clothes and getting ready.

If your goal is a little lower, you can start with 20 minutes. People will not find it difficult to persist for 20 minutes, and this time can also give the body's metabolism a transition, making breathing smooth and feet relaxed.

If you want to run longer, you should gradually extend it to 30 minutes or 40 minutes. If you can run for an hour, you are a very impressive professional athlete.

3. Can I take a walk when I feel tired?

Of course, there is nothing wrong with walking for a while, but repeating "running-walking-running" will cause unnecessary fatigue. Just like a car needs more power when accelerating from 0, the acceleration process from "walking to running" at the beginning of running requires a greater force in an instant. Therefore, returning to the origin of fatigue will cause the accumulation of metabolic substances, making it easier to feel tired.

Running at a relatively stable pace can reduce the burden and allow you to persist longer.

4. What speed is most suitable for running?

You're not running in a race with anyone, so there's no need to run so fast.

If you run too fast at the beginning, you may easily run out of energy along the way and give up halfway. The correct speed is to run at a pace that allows you to breathe smoothly and have enough energy to chat with people you meet with a smile. This is what we often call the "smile rhythm".

Even when running with someone, don't force yourself to adapt to the other person's speed. You should run at your own pace. However, you should pay attention to changes in the surrounding environment such as temperature, humidity, wind direction, etc. and adjust your speed appropriately. Don’t forget to talk to your body and run with a smile.

5. How many times a week is better to run?

Setting goals too high often makes them more difficult to implement. That is to say, if you run once a week, if you are lazy once, the total effect will be 0. If you continue like this, you will be in danger of giving up completely.

Generally, 2 to 3 times a week is better. If you don’t have time for once a week due to busy work, that’s fine too. You can run once or twice on weekdays, and run once on the weekend to relax. "I want to run every day." If you think so, it is best to limit it to 5 times a week, because exceeding this range may unknowingly accumulate bone and joint fatigue and accumulate psychological pressure. Eventually it became the cause of the disease.

The above are some things about running. Generally speaking, mastering the correct running method will be better for weight loss. The best running time is about 30 minutes. It is necessary to achieve the effect of aerobic exercise to have a good weight loss effect. In addition, the speed of running is also very important. Don't run too fast. Run at least two or three times a week.