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How to run to lose weight? The basic rule is: run regularly and at a good pace. However, that doesn't mean you need to do strenuous interval workouts every day, such as sprints, where the emphasis is on intensity. Find out how to run to lose weight and how many kilograms you can lose by doing running training.

If you want to burn unnecessary fat, run regularly, long and most importantly - slowly. Learn the rules of running training, thanks to which you will get rid of unnecessary kilograms.

How to run to lose weight?

Rule 1: Warm-up

Regardless of your fitness level and the time you intend to spend on running training, start by doing a 10-minute warm-up (for example, jumping jacks, squats and bends). Then walk for 5 minutes, then start jogging, gradually increasing your pace.

See also: Sample warm-up before running

Rule 2: run slowly

You have to run slowly to lose weight. Fat is best burned around 60-70% of our maximum heart rate, which is when our body is not working very intensively. By running in this heart rate zone, you will speed up your metabolism and thus burn fat.

Therefore, a heart rate monitor is useful during training - a device that will show your exact heart rate, and thus let you know when to run faster and when to slow down to get into a certain heart rate zone. You don't have a heart rate monitor? Invite someone to train with whom you can talk to while running. The pace of your run should allow you to talk without much effort. If you feel out of breath during a call, you are running too fast.

This will be useful to you

The formula for calculating the optimal heart rate for fat burning:

First we need to calculate the maximum heart rate taking age into account:

maximum heart rate (HRmax)=220 - runner's age

Then multiply your result by 70% to find out what your heart rate is helping you to burn fat.

For example, for a person aged 35, the maximum heart rate is 185 beats per minute. 70%185=approx. 130 beats per minute - this is the optimal pace forfat burning for a person aged 35.

Please note that the result calculated on the basis of the above formula is an average value for a given age and may differ from person to person. It is influenced by various factors, including he alth condition, general condition, body weight or gender.

Rule 3: run long

Beginner runners should start with short, 30-minute workouts and gradually increase their duration to an hour (or even two). Each of us has a different metabolism and uses energy resources differently, but it is assumed that the body starts to burn fat after about 20 minutes of training. In the initial phase of exercise, with lower heart rate values, the body uses 80% of its energy mainly from glycogen stored in the muscles and the liver. The remaining 20% ​​of energy is adipose tissue. After about 20 minutes, glycogen reserves begin to deplete, the given proportions are reversed and the body begins to intensely burn fat tissue.

Rule 4: you can combine slow running with sprint

Sprint is a perfect diversion for a monotonous hour-long run. However, it should be remembered that during intensive running training, muscle mass increases and the so-called running strength, not fat burning. Therefore, in an hour-long run, you can perform approx. Eight 20-second sprints.

Rule 5: run regularly

Workouts should take place regularly, preferably every day, and last for a short time (about an hour). Remember that the less effective but longer running training is less effective (e.g. 3 days a week for 1.5 hours)

How many kilos can you lose weight by running?

How much weight can you lose by running? For a month, you can lose about 4 kg and even more. However, it should be remembered that the reduction of body fat depends on the intensity and time of running, the distance traveled, the number and length of breaks taken during training, as well as individual factors such as: the runner's body weight, the content of muscle and fat tissue in the body and the caloric content of the daily diet. .

For example, a woman weighing 70 kg, who jogged 9 km in an hour, burned 630 calories. It is assumed that in order to lose 1 kg, you need to burn as much as 7,000 kcal. Therefore, to reduce his weight by 1 kg, he must spend 11 hours running (assuming he is on a balanced diet of 2,000 kcal).

Important

Due to the high load on the ankle and knee joints and the circulatory system, running is not recommended for people with obesity. They can, however, choose other sports, e.g. Nordic walking, cycling or swimming.

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Running