How long does running take to be effective in losing weight?

People who want to lose weight like to lose weight by running, but many people don’t know how long they should run to achieve the effect of losing weight. In fact, running is an aerobic exercise that burns fat throughout the body, so it is the most suitable exercise for weight loss. So how long does it take to lose weight by running? What are the tips for running to lose weight? Let me tell you about it below.

How long does it take to lose weight by running?

Many people think that the body starts to consume fat to produce energy only after running for 20 or 30 minutes. But in fact, which type of "fuel" the body chooses to consume is not determined by exercise time, but by exercise intensity, that is, the speed of running.

At low speeds, the body burns fat; at high speeds, it burns sugar. Therefore, if you run too fast, your body will only use sugar and will not lose weight; but if you run too slowly, although you can continue to consume fat, unfortunately the speed is limited. I am afraid that even if you run for a long time, you will not get obvious weight loss effects.

Tips for running to lose weight

1. Warm-up exercises

I believe that warming up before exercise is something that no longer needs to be popularized. The warm-up before running mainly involves stretching exercises for the legs. Only when the calves are fully warmed up and stretched properly can they be put into "battle" in the "best condition". In this way, within the appropriate time frame, the excess calories in your body can be fully burned without making your calves thicker.

2. Run against the flow of traffic

It is difficult to find open space for running in big cities, so night runners like to run along the roads. But with vehicles passing by on the road, running on the road is somewhat unsafe. For safety reasons, it is recommended to avoid peak traffic hours when running. In addition, the running direction is opposite to the direction of traffic, so people in the cars can see the runner clearly.

3. Wear bright colors

There are many people running at night, but there are cars on the road. Wearing bright-colored clothes at night can improve your visibility, allowing others to see you clearly, avoid collisions with each other when running at night, and also allow people in vehicles to see you clearly.

4. Run along a familiar route

Nighttime is not a good time to explore backcountry trails or develop a new running route. Stick to your normal route and run all the way to the finish line. You can remember the location of every tree, corner, and building along the way. However, don't run the same route every day, as uninvited guests might track your whereabouts. Pick some routes that you feel comfortable running on and switch them up regularly.

5. Slow down your running speed

Excessive exercise intensity at night can excite your nerves and affect your sleep. Moreover, it was pitch black at night and running too fast was too dangerous. Furthermore, jogging is an aerobic exercise that burns fat, and its fat-reducing effect is more effective than jogging. Therefore, when running at night to lose weight, you should slow down.

6. Grasp the best time for night running

It is best to start night running an hour after dinner, usually around 9 o'clock. The best exercise time is 30 to 60 minutes. If it is too short, it cannot help burning fat. If it is too long, you will be overly tired and affect your sleep. It is best to exercise gradually at the beginning, starting with 20 to 30 minutes and gradually increasing the time later.

Finally, it is worth reminding everyone that exercise consumes calories and can make people feel hungry. After night running, you should strictly control your diet. If you are really hungry, just drink some milk or yogurt or eat some fruit. Don't eat too much, otherwise the energy consumed by running will not be as much as the fat stored in the food, and your efforts in night running will be in vain.