Can running 10 kilometers a day help me lose weight?

We all know that running is a very healthy aerobic exercise, so for many boys and girls who want to lose weight, running is their first choice. But I believe few people know what to pay attention to when running and when is the best time to run. Today I will take you to learn a series of relevant information about running, as well as the series of benefits that running brings us. I believe it will help you understand running.

"Studying during the day is quite stressful, but I feel refreshed physically and mentally after running at night." Chen Chao said that after running long distance for so long, he had thought about giving up, but he didn't dare to give up. Because he is the type that gains weight easily, he is worried that if he stops, he will gain weight again. After successfully losing weight, he felt that he had become more confident. "The next plan is to build muscle," said Chen Chao.

Further reading: The benefits of running

Running is the simplest form of exercise in life, but many people cannot stick to it. In fact, there are many benefits of running. As long as you stick to it, it will have more than a dozen benefits to the body. Now I will tell you about the benefits of running to the human body.

1. Eyes: People who insist on long-distance running spend about an hour every day looking straight into the distance, which is a good relaxation for the eyes. If you have school-age children at home, if you can let them insist on running every day, the chance of myopia will definitely be reduced.

2. Neck, shoulders, and spine: People who often sit in front of computers will more or less have some problems with the cervical spine and shoulders. The correct running posture requires the back to be straight and relaxed. Long-term persistence will greatly improve the discomfort of the cervical spine and shoulders.

3. Heart: Persisting in running will give you a strong heart and cardiovascular system. While increasing the maximum oxygen uptake, the amount of oxygen delivered to various organs of the body is greatly increased, and the working quality of various organs is naturally greatly improved. In addition, middle- and long-distance running will accelerate blood circulation, allowing the coronary arteries to have enough blood to supply the myocardium, thereby preventing various heart diseases. Through the exercise of the lower limbs, venous blood is encouraged to flow back to the heart and intravenous thrombosis is prevented.

4. Blood: With a strong cardiovascular system, runners have better blood quality than ordinary people. The adaptive changes in the body to long-term middle and long-distance running can improve metabolism and reduce blood lipid and cholesterol levels.

5. Lungs and respiratory system: Long-term middle- and long-distance running exercises can strengthen lung function and increase vital capacity. Regular long-distance running can develop the lung respiratory muscles, increase the amount of ventilation each time, and enhance lung function. I personally have a very torturous attack of seasonal rhinitis every autumn, but it has not recurred since I started running this year. Is there any connection?

6. Liver: During a physical examination, the doctor called an intern over and said: Look, this is a healthy liver. The blood vessels and veins on the surface are clear. This is rare nowadays. Running can eliminate fatty liver, which has been proven to be very effective in many runners.

7. Abdomen: A flat abdomen or one with obvious abdominal muscle grooves is the dream of many people. The advice of many fitness coaches and exercises such as the abdominal muscle tearing exercise that has gone viral on the Internet can help you make your abdominal muscles stronger, but you also need aerobic exercises such as running to remove the thick fat packaging outside the abdominal muscles. Of course, you have to persist, because abdominal fat is the most cunning, and it will attack you if you relax even a little.

8. Waist and hips: The changes in body shape caused by running are first reflected in this area. Many runners have had this experience. After running for a period of time, the weight has not decreased significantly, but the body shape has improved significantly, especially the waistline has become more beautiful.

9. Knees: Some people say that running has many benefits but harms the knees, and there is some truth to this. Most people who keep running suffer from knee injuries to some extent. However, after communicating with many runners who have been running for more than ten years, I learned that they also encountered the same problem when they first started running. Some people would have knee pain even when walking fast, but with the gradual accumulation of jogging volume and strength training, their knees became stronger and stronger.

10. Muscles: In addition to looking strong and elastic, the muscle tissue of people who run regularly will also change. The number of capillaries in a certain volume of muscle will greatly increase, allowing them to transport oxygen and nutrients more efficiently. I wonder if this has something to do with the fact that people who run are more resistant to cold?

11. Stomach and intestines: Middle and long-distance running makes people feel full and optimistic, helps to increase appetite, strengthen digestive function, and promote nutrient absorption. Of course, what is even more enviable is that you will not gain weight no matter how much you eat, haha.

12. Muscles: Long-term middle- and long-distance running can strengthen the lung respiratory muscles, heart muscles, neck muscles, chest muscles, arm muscles, as well as the muscles in the waist, buttocks, thighs, calves, feet, etc., making it difficult for metabolites such as lactic acid or carbon dioxide to accumulate in various muscles. Running can be said to be the foundation of all sports and will have a positive impact on your participation in other sports.

13. Bones: Long-term middle- and long-distance running can improve the strength of each joint and the flexibility of the ligaments; it can also increase the strength and density of bones to prevent people from suffering from degenerative osteoporosis in old age. Just look at the octogenarians in every marathon event to know how strong the bones of long-distance runners are.

Benefits of running for weight loss

1. Running is the most convenient aerobic exercise: aerobic exercise can fully burn the fat in the body and convert it into new energy for consumption. Insisting on running with diet control can not only help you lose weight successfully, but also prevent rebound.

2. Running doesn’t cost a penny: It is such an economical sport that can help you lose weight healthily in just one venue.

3. Running is very flexible and can be started at any time: morning, afternoon, night, anytime, anywhere, run whenever you want.

4. Running reduces fat and relieves stress: Running can focus and clear the mind. It can relax the brain while losing weight, and the whole person will feel comfortable.

Preparation before running

Do proper warm-up exercises before running to get your body into shape before exercise, which will make it less likely to sprain your joints or tendons.

There are no strict rules on what you must do for warm-up exercises. Usually, you can stretch your muscles, press your legs, twist your waist, and move the joints of your hands and feet. It is important to do the movements as well as possible and keep the time at about ten minutes. If you just move a few times, you will not achieve the same warm-up effect.

Different ways of running

1. Jogging: Run at your favorite pace according to the speed and intensity you can adapt to. Jogging can help you build a healthy body and lower blood lipids, and it is not difficult, so it is suitable for those who have no exercise habits!

2. Running on the spot: Running on the spot can exercise the upper body very well. Combined with the large swing of the arms, it is very effective for the "baby wings".

3. Acceleration running: Girls with more physical strength can choose this. After your body gets into the state, gradually increase the speed until you reach the highest speed you can reach, and then gradually stop. Acceleration running can maximize the burning of calories, and you will feel that your whole body has been fully exercised after running.

Best time to run: Evening jogging is best

A team of Japanese medical researchers, led by Junichi Hayashi, assistant professor at Tokyo Kyorin University, said jogging in the evening is better than in the morning and afternoon. This is the conclusion they came to after conducting a jogging sequence test on eight men aged 24 to 28, each of whom ran from 7:30 in the morning to 5:30 in the evening.

They suggest that jogging in the morning may cause blood clots and promote heart failure, while jogging in the evening may reduce the tendency of blood to clot and prevent heart failure.

Persistence is a very good quality for a person, and this also applies to losing weight. So I would like to appeal to everyone here to squeeze out a little bit of your time. Only if you can persist and work hard, your weight loss goal will be achieved one day.