- Running - effects after a week of training
- Running - effects after 2 weeks of training
- Effects of running after a month
- The effects of running and the slimming diet
- How to eat to accelerate the effects of losing weight by running?
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You will notice the clear effects of running after a month of regular training. On the other hand, running every day can bring visible results in weight loss after just 2 weeks, although you have to bear in mind that for complete beginners, training 7 times a week is not recommended. Check how running affects your appearance and well-being.
Runninggives the besteffectsinweight lossof all aerobic sports. During a 60-minute run, you can burn 900 kilocalories - a result that can only be matched by squash (it burns about 800 kcal per hour). Following this path, after a month of running every day, we will burn … 27 thousand kilocalories! This, in turn, will translate into a loss of about 4 kilograms (to lose weight, you need to burn 7000 kcal). Probably each of us would like to achieve such effects in weight loss.
BUT, of course, this is just a theory. After all, hardly anyone is able to run for 60 minutes every day, and certainly not beginners. So what effects can people who start their adventure with running count on? See our calculations.
Running - effects after a week of training
Beginner runners should train no more than 4 times a week. You will probably not be able to run at a constant pace of 15 minutes during one training session and you will stop running (in the 2-minute run per 1 minute walk pattern x 5). So let's assume that during a single workout you run 10 minutes while maintaining an average speed of 10 km / h. This means that you will burn 140 calories in one day. This value does not take into account the calories lost while walking, but only while running.
If you start completely from scratch, specialists advise you to start your training with brisk marches 3-4 times a week interrupted by short periods of running. Only then proceed to the implementation of the training plan.
140 kcal x 4=560 kcal less after the first week of training.
NOTE: This is a very average data. The calculations were made for a person weighing 80 kg. If you weigh more, you will lose more, and if you weigh less, you will burn less calories.
Running - effects after 2 weeks of training
In the second week, you'll probably get some shape and be able to run 15 minutes in one workout (in the 3-minute run / 1-minute walk schedule x 5). The effect of a 15-minute effort is 210 kcal less. 4 x210 kcal=840 kcal.
840 kcal + 560 kcal=1400 kcal - this is how much you will lose after 2 weeks of running.
What if you were running every day for 14 days? You would lose 980 calories in the first week and 1470 calories in the second week. The effect of running every day after two weeks is a loss of 2,450 kcal, i.e. about 1/3 kilogram. It still doesn't seem like much, but the changes in appearance should already be visible.
Effects of running after a month
Here are the effects you can get after a month of running on a progressive beginner plan. It involves training 4 times a week and increasing the length of the run by 5 minutes each time.
| Week | Total running time during exercise | Total running time per week | Calories burned during the week | Calories burned since the beginning of training |
| 1 | 10 min | 40 min | 560 kcal | 560 kcal |
| 2 | 15 min | 60 min | 840 kcal | 1400 kcal |
| 3 | 20 min | 80 min | 1120 kcal | 2520 kcal |
| 4 | 25 min | 100 min | 1400 kcal | 3820 kcal |
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The effects of running and the slimming diet
The effects of running alone, especially for beginners, do not seem very impressive. By running every day after 2 weeks, you would not lose even 1 kilogram as a result of training alone. Therefore, to speed up your weight loss, you need to follow a proper diet. What?
You should definitely not reach for any of the fashionable reduction diets. Caloric shortage combined with intense exercise will make you lose your strength. Ideally, go to a professional dietitian who will develop a rational nutritional plan for you, taking into account your daily energy expenditure (including running training), gender, age, weight, and other factors that may affect your caloric needs.
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Find out moreWorth knowingRunning - effects that you will notice immediately
You have to wait a while for the slimming effects of running. But after a week of training, you will notice a number of other positive changes that will affect your daily well-being and appearance:
- you will have more energy- this is due to more oxygen reaching all cells in your body, including the brain. We often feel tired for no apparent reason because we are simply hypoxic. You will see that you will feel much better after your first training outdoors.
- your skin will become tighter, rejuvenated- this is due not only to the increased circulation and better blood supply to the skin, which you will notice immediately, but also to strengthening all muscles of the body. Running involves the muscles of the legs, back, abdomen and arms. It is best to strengthen them additionally through static exercises with your own body weight, e.g. by planking regularly - this way you will shape your body faster and avoid overloads and injuries. In addition, if you combine running training with strengthening exercises, you will see the effects of weight loss much faster.
- cellulite will disappear- good news for women - running is an ideal sport for women who have a problem with cellulite. Moving your legs quickly stimulates blood and lymph circulation, which helps to remove toxins and residual water from the body. As a result, subcutaneous thickenings and unevenness are smoothed out. If you have a problem with water cellulite, you will notice the difference after a week, there is only one condition: you need to drink plenty of mineral water and completely eliminate sugar and unhe althy fats from your diet.
- you will relieve stress- sometimes the best way to relieve stress is to "sweat out" negative emotions and let them out through intense effort. During the run, you have the opportunity to clear your head, distance yourself from problems, and relax and unwind at the same time - especially if you choose a route with a lot of greenery. Such a reset after a day's work will give you great relief, no matter if you are beginner or advanced, and what condition you are in.
Check it out: Run in the morning or in the evening - what time does running give better results?
How to eat to accelerate the effects of losing weight by running?
You can also plan your diet yourself - to do this, calculate your daily caloric requirement, i.e. BMR and multiply by the physical activity coefficient equal to 1.6 or 1.8 (depending on whether you dositting or manual work), and then subtract 300 kcal. The result obtained will be the number of calories you need to provide your body to lose weight he althily, about 0.75 kg per week.
Of course, in addition to sticking to your calculated caloric intake, it's important to get them from he althy sources: so avoid fatty meats, junk food, processed foods, sweets, white bread, cheese, and sweet yoghurts. Let your menu be based on the he althy nutrition pyramid, i.e. eat a lot of groats, legumes, whole grain bread and pasta, choose lean meat and lean dairy products, and in addition provide the body with he althy fats in the form of sea fish, nuts, avocados, unrefined oils, e.g. linseed ( although they are caloric, the body transforms them into the so-called brown adipose tissue, which accelerates slimming).
Also increase the amount of protein in your diet to prevent catabolic processes. Remember about a post-workout meal, e.g. in the form of a protein shake. Also drink plenty of lemon water.
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