Is running effective for three months?

Many people don't run if they don't want to, but once they start running, they want to stick to it. This is also a difficult decision, but once you decide, you must stick to it, so that you can get the results of running. Once you start running, you will run for several months. In this way, everyone thinks that there will be good results, but some people are depressed because after running for a long time, their physical fitness has improved, but there is no weight loss effect. So, is running for three months effective?

Generally speaking, if you jog for 30 minutes each time, 4-5 times a week, and eat regularly, you will see weight loss in 1-2 weeks. However, if you don’t stick to it or don’t cooperate well with your diet, such as frequent emotional eating or binge eating, it will also have a great impact.

Therefore, the effect of running for weight loss can only be seen based on the overall implementation situation.

Notes for running:

1. Speed

Not a sprint pace, but a pace that makes your breathing speed up and your body sweat. This can quickly consume energy and enhance endurance.

Method: Warm up for 5 minutes, then run at the same speed for 20 minutes, and finally relax for 5 minutes. Pay attention to your breathing. Running fast does not mean running with big strides. Keep your stride within a normal range.

2. Mountain

Half of the training surface is an inclined surface, and the other half is a regular surface. If you normally run 5km, 2.5km of that will be on an incline. The speed is medium. It allows you to focus on your stride and keeping your body upright, exercising more muscles.

Method: Apply equal force going uphill and downhill. That is, slow down and shorten your stride when going uphill, and lengthen your stride and speed up when going downhill (but keep your speed under control). Your eyes may have to look down, but your head must be up, otherwise your posture will be inconsistent.

Running for three months is actually effective. If you find that you have not lost weight after three months of running, it is actually because your weight has not decreased. Although you have not lost weight completely, your figure has become thinner unknowingly. So don’t worry, there is actually an effect, but your weight has not come down. If you continue, I believe you will get the desired effect.