What should girls pay attention to when running to lose weight?

Many people use running to lose weight, but they don’t know that running to lose weight is not calculated by time, but by the intensity of running, that is, the speed of running. How can I lose weight by running? In fact, running is a common way to lose weight. How long do we need to run to lose weight? In fact, as long as you pay attention to some techniques, not only can you lose weight, but it can also help you shape your body locally. Take a look at the editor's method of running to lose weight.

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.

Introducing tips for running to lose weight

1. Make a plan

To get your body more accustomed to the demands of exercise, you need to run on a schedule. We should strictly adhere to a running schedule of at least 3 or 4 times a week, instead of waiting for time or good weather to run casually.

2. Slow Down

There is no need to set a goal for yourself to run a thousand meters within 5 minutes at the beginning. Slow down your pace so that you breathe faster than you would when walking, but not so fast that your lungs hurt or you're gasping for breath. Don't run at varying speeds. Even though this is great for targeting belly fat, a comfortable, consistent pace is easier to stick to than a fast run.

Slowing down allows you to focus on the correct running form, which can reduce some of the soreness caused by running. You also have time to enjoy the scenery or chat with your partners, all of which will make you fall in love with outdoor running. As your body becomes stronger, your pace will naturally increase, and you can also challenge yourself to run at a varying pace.

3. Find fun

If you hate every second of your run, then maybe there’s something you’re doing wrong. Take your dog or best friend, explore a new route, listen to your favorite music or radio station, buy some new gear and track your steps with an app, or go for a run by the pool and jump in to cool down right after.

4. Climbing and squatting

Strong leg muscles make running easier. One way to do this is to add hill climbing to your running routine to strengthen your legs. Running uphill can feel surprisingly difficult, but when you reach the top of the run and the road turns flat, you'll be surprised how easy it is. Alternatively, you can work on your lower body muscles at home with squats, lunges, step-ups, or try this yoga combo for runners.

5. Find the best time to run

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.

Even more important than choosing when to run is the question of whether 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.

Running can strengthen your muscles. You may find it very difficult at first, but if you stick to it, you can run every other day or every two or three days. As long as you stick to it, you will find that running becomes easier and easier. At the same time, running can exercise your endurance. Start your running program with short distances, and once you feel more comfortable, slowly increase the distance in your weekly workouts.