What are some ways to lose weight by running at night?

When many people want to lose weight, the first thing they think of is to use weight loss methods to help lose weight, but how should we calculate the effectiveness of running for weight loss? How long should it run? The editor believes that everyone should pay attention to the intensity of running rather than the speed. Generally, body fat will start to burn after 30 minutes of running. What is the specific situation? The editor will analyze it for everyone.

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. Running can strengthen your lower limbs and core muscles. 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.

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.

In fact, if you want to lose weight, simply running may make many people feel tired and weak. Therefore, the editor recommends that you can do some aerobic exercise before or after running. For example, it is recommended that you can ride a bike or walk briskly, which are both very good ways to lose weight through exercise.