What is the best way to run?

Running, like walking, is considered by everyone to be an exercise that any child can do, but in fact, there are certain methods to running. How to run faster and how to lose weight by running all require certain skills and methods. So if we want to use running to lose weight, we need to master the method of running first. Here we will introduce how to run to lose weight better.

1. Eat a healthy diet

For those who want to run after get off work, it is recommended to eat something at the right time. Never run on an empty stomach to avoid low blood sugar or lack of strength. You can choose fruits, cereal drinks or soda crackers that are easier to digest 1 hour before running.

2. Do strength training for about 10 minutes before running

If you stimulate your muscles before running, you can increase the efficiency of fat burning. After strength training, the body will secrete growth hormone, which can increase the fat-decomposing enzymes in the body, allowing fat to be burned more efficiently. Doing squats or abdominal exercises for about 10 minutes will be very effective.

Although it may be a bit tiring, doing it to the point of being out of breath can enhance the fat-burning effect of subsequent aerobic exercise. If you take a short rest after strength training and then start running after your breathing recovers, the fat will burn quickly.

2. Things to pay attention to when running

1. Running rhythm

Warming up before running is a must. After completing simple static stretching, it is recommended that you warm up with brisk walking in the first stage, and then gradually jog, and then start to increase the speed or distance. When jogging, relax all the muscles in your body, swing your arms naturally, straighten your chest and shrink your abdomen, and move your center of gravity slightly forward. It is recommended to use abdominal breathing, and the breathing should be deep and rhythmic, exhaling after two steps and inhaling after two steps.

2. Run at a pace you can talk at

It is not the case that the faster you run, the faster the fat will burn. It is important to provide sufficient oxygen to the blood and muscles to burn fat. Therefore, it is more effective to run for a long time at a pace where you don't get out of breath.

3. Run for more than 20 minutes

Most of the energy consumed in the first 20 minutes of running is sugar rather than fat. Fat will only be consumed in large quantities after 20 minutes. Therefore, if you want to burn fat, it is important to run for more than 20 minutes at a pace that you can talk.

The above article introduces some running methods and precautions. We must relax our legs and stretch our muscles before and after running to avoid the growth of leg muscles and the appearance of thick legs. Of course, you also need to pay attention to intensity and diet. You can't eat high-calorie foods. It's best to eat more vegetables and fruits.