run to lose weight

Running to lose weight is a productive and accessible sport. The efficiency lies in the fact that, during the execution of the classes, all muscle groups work. It's important to run properly to lose weight and use the benefits of training. Determine which technique is most suitable for getting rid of excess weight and devise an approximate program for beginners.

Evening or jogging in the morning for weight loss - you decide. Choosing the right sportswear for running and choosing a training location is half the battle. Running workouts for weight loss can also be done at home or outdoors. It is important to use correct running and breathing technique. There are many programs for weight loss, with their own advantages and disadvantages, ideally it is compiled by a trainer to take into account individual characteristics and possible contraindications to running for weight loss.

To have a beautiful and fit figure, it is important to make physical activity an integral part of your life. Many people think that all you need to do to lose weight is follow all kinds of nutritious diets. Yes, with the help of a limited diet, get rid of those extra pounds. However, the skin will remain flabby and saggy, and the muscles will become weak. Physical activity is very important. Running to lose weight is an effective body workout. Exercise burns fat and speeds up metabolism, saturates the body with oxygen, strengthens muscles and restores nervous system function.

run to lose weight

Our way of life under the conditions of modern realities cannot be called correct. Daily stress, snacking, limited physical activity, lack of sleep all contribute to fat starting to accumulate in the body, which is difficult to get rid of.

The effectiveness of running for weight loss:

  1. During a race, the work of all the muscles begins.
  2. Cholesterol levels are reduced.
  3. Running speeds up metabolism.
  4. The work of the cardiac and vascular systems improves.
  5. The circulatory system is saturated with oxygen.
  6. The body is cleansed of toxins and toxins.
  7. Improves coordination of movements.
  8. The body's resistance to any infection improves.
Running is a great way to lose weight if you combine exercise with proper nutrition.

Running is for everyone. After all, this is a natural process, of nature. This requires no special training and no skills. Just a properly designed running program for weight loss and compliance with technique.

Proper running technique for weight loss

Before talking about what constitutes correct running for weight loss, running technique is determined first.

It's important to keep a journal that records your run time, mileage, calories per day, and weight. This will allow you to monitor progress and predict your regimen. Training should bring pleasure to a person who is losing weight and not lead to exhaustion and shortness of breath.


Jogging is recommended 3-4 times a week. To lose those extra pounds, it will take 3 months of intensive training. Before class, warm-up exercises (8-10 minutes). Then run for 8-12 minutes. The pace increases (the process takes no more than 10 minutes). The workout ends with a walk (15 minutes).

Classic running (running) for three months will help you lose weight

In the second month, the frequency of runs is identical to the previous one. However, the stage is not based on running, but on physical exercises. For the first week, warm up (10 minutes) and then run for half an hour. The workout ends with walking and stretching (10 minutes).

In the second week, it is recommended to start the class with a 10-minute brisk walk and continue with a 15-minute brisk run up the stairs. Run for 10 minutes and walk for 7-10 minutes.

In the third or fourth week of the second month, classes begin with an 8- to 10-minute warm-up and a 10- to 12-minute run. Finish by jumping rope (5-8 minutes) and walking (8-10 minutes).

The third month will be difficult. The first week of training starts with a warm-up and a 40-minute run. The lesson ends with an 8-12 minute walk. In the second week, training also begins. The 40-minute run ends with a slow walk and stretching. At the end of the month, the session starts with a 5-7 minute walk, an uphill run (12-15 minutes), then a jog (5-7 minutes) and ends with an 8-10 minute walk.

If running with obstacles: steps, mountains, streamers - energy will be spent faster, therefore, the weight loss process will be accelerated.

bus race

The fight against excess weight is carried out with the help of bus racing - this is training for short distances (no more than 100 meters). A characteristic of the classes is that when overcoming a segment, the athlete stops and touches the mark. Training will improve coordination, develop stamina and shed extra pounds.

Bus racing is a great way to make the body strong and resilient.


The peculiarity of this race is the fastest possible speed. Classes exclusively for this sport are not recommended by doctors, due to the excessive cardio load.

Beginner Sprint Program:

  1. Warm-up exercises - 15-20 minutes, light jogging and stretching.
  2. Speed race at a distance of 100 m to 2-6 km. Newcomers run 300 or 500 m.
  3. The workout ends with a 15-minute walk or stretch. This will reduce muscle soreness and "cool down".

The sprint run is combined with stretching and physical exercises. This is an important point that speeds up the weight loss process.

interval race

Interval running is good for weight loss. The benefit is that even after exercise, fat is burned. A characteristic of running is a constant change in speed.

Workouts 3-4 times a week and last 10-35 minutes. There is a warm-up before class. The training ends with the walk.

Interval execution program:

  1. Start with jogging - 5 minutes.
  2. Acceleration is given - 3 minutes.
  3. Rhythm is lost until the time when the heartbeat and breathing return to normal.
  4. They move at an average speed for 6-10 minutes.

The way to lose weight is to alternate 1 minute of running with 4 minutes of brisk walking. The time is gradually reduced.

short distances

Short distance running is recommended by many trainers. Training takes minimal time and correction of problem areas takes place quickly.

Short-distance activities include:

  • bus ride;
  • race;
  • interval execution.

Exercising with an increased load "dries" the muscles.

Sprint dries the muscles well and quickly resolves problem areas on the body

long distance running

With the help of long-distance running for weight loss, the work of the nervous system, heart and blood vessels is also improving. To this end, it is recommended to add physical exercises and elements of interval training to the program.

Running technique is important if you want to lose weight. However, the place of future training, according to professionals, is more important.

  1. Ladder. Effective method for weight loss. Especially if you have cellulite. It's enough to run up to the 5th floor every day. Start with 2-3 times. Every day the load increases. Combining running on stairs with a wrap will have the greatest effect.
  2. Stadium. Equipped with a special coating that won't let you get hurt and slip. Also, like-minded people come to the stadium and don't let you relax.
  3. asphalt road. Popular place to run. Many doctors are against running on the sidewalk because of the likelihood of vascular damage. It is recommended to buy shoes with shock absorbers that soften the force of impact.
  4. Gymnasium. Suitable for sprint training, transport running.
  5. Houses on the jogging track. A great way to increase and decrease the load in the exercise process. Start with a warm-up and a slow walk (8-10 minutes). The pace increases to 6-7 km / h (4-6 minutes, slope - 6 degrees), then - 7-10 km / h. The class ends with a high-speed run (3 minutes, no incline) and a walk.
Climbing the stairs helps to get rid of cellulite

To get rid of extra pounds is to run in place. Suitable for those who are embarrassed to play sports in public. You need to train at home every day for 15-20 minutes. They are involved in two ways: raising the knees to the chest or touching the back of the thigh with the heels. Systematic exercises will help you lose up to 5 kg in 1 week.

weight loss program

Coaches recommend sticking to the training program. You need to run every day. In the training process, you should pay attention to your heart rate. Typically, they do not exceed 50-60% of the initial indicator.

Fat burning occurs with a 75% increase in heart rate.

A mandatory rule of thumb of the program is to increase training time by 3-4 minutes with a week. And so that the muscles do not strain too much, it is recommended to run every 4 weeks at the time of the previous one.

The table shows the calorie consumption during the race

race type

Calorie consumption for 1 hour per 1 kg of weight (kcal)

Calorie consumption per 60 kg of weight (kcal)

classic race

13. 3


going up the stairs

12, 9


Classic loading program:

  • 1 month. There is a preparation of the heart, of the muscles, the development of adequate breathing. In the first week, classes last 15 minutes. Training takes place at a slow pace with no acceleration. Each week the time is increased by 5 minutes. In the third week, the classic run can be varied with acceleration (approximately 8 minutes).
  • 2 months. Adaptation. It is recommended to add physical exercise (8 minutes). 15 minutes are reserved for warm-up. Classic racing with acceleration and change of pace.
  • 3 months. Fat Burning. The duration of the training reaches 1 hour. 40 minutes are devoted to running, the rest - to intense physical exercise, stretching, warm-up.

Focus on your own feelings. If during the transition to the stage the body "expresses" unavailability in the form of darkening of the eyes, severe shortness of breath, tachycardia - they remain in the previous stage.

With shortness of breath and darkening of the eyes, it is best to stop training.

How to jog for weight loss?

Many people think that running is an easy activity, but it is not. In the training process, everything is important: proper breathing, heart rate, load, speed, equipment and even running time.

It is the time of the lesson that causes controversy for many. Some believe that jogging in the morning is preferable to lose weight, while others tend to think that jogging at night is an option to shed those extra pounds.

Running in the morning - from 6: 30 am to 7: 30 am. At this moment, physical activity is perceived to the maximum by our body. It makes no sense to worry about exercise every morning. Engagement in one day.

Unfortunately, this time is not suitable for everyone, but you shouldn't be upset because there are alternative peaks of activity - 11am to 12pm, 4pm to 6pm.

In the process of jogging, they monitor breathing, heart rate and pulse. Restoration of a normal rhythm takes no more than half an hour after the class ends. They control the pulse, heart rate, distance traveled and even the number of steps with the help of special electronic devices.

The surface on which the race is performed is also important. It is better not to train on asphalt. If it is possible to walk through a forest park or dirt paths, preference is given to them. In the absence of possibility, special shoes with shock-absorbing soles are selected.

Running in the park is easier than running on asphalt, the main thing is to choose the right clothes and shoes

Air temperature is also taken into account if you want to run. Trainers recommend not exercising in the heat (temperature above 25 degrees). In summer they run in the morning. In severe frosts, training is also not recommended due to the likelihood of overcooling or contracting a viral infection.

So that the process does not look monotonous and monotonous, the training track is changed. The ideal option would be to develop the route in advance.

As for the duration of the race. It lasts no more than an hour and less than 30-40 minutes. The fat burning process, in the case of a monotonous workout, starts exactly after the specified time.

If you want to run, fitness level is taken into account. In the presence of obesity, professionals recommend starting training with walking. For the first time 20 minutes. Training takes place on alternate days. With the subsequent lesson, the duration is increased by 5 minutes. After 3 weeks, they start to pick up the pace.

Training will be correct if after a race you feel a surge of strength, activity, vivacity and good mood. In case of drowsiness, fatigue, irritation, reduce the load.

Exercising in the cold can trigger a cold, so you need to wear thermal underwear.

In the training process, it is recommended to listen to your body. They change pace, speed up, make bumps to understand what load will be ideal.

Walking at the end of a workout is important to bring your breathing and heart rate back to normal. After your workout, you can take a cold shower and drink a glass of water. Eat breakfast 1 hour after your run.

If you want to lose weight, combine physical training with proper nutrition. It is recommended to avoid:

  • flour, sweet, fried;
  • alcohol;
  • night meals.

Bet on vegetables, fruits, cereals, white meat. Don't forget the liquid. It is recommended to drink at least 1. 5 liters of water a day. Eat 1. 5 hours before class.

After the first few workouts, the muscles will ache and ache constantly. This period must be experienced and in no case should you give up classes.

Until jogging becomes systematic, muscles may ache

Possible contraindications to running for weight loss

Unfortunately, there are people who are not recommended for heavy loads. Among the contraindications to running are:

  1. Diseases of the heart and blood vessels.
  2. Hypertension, which is often accompanied by seizures.
  3. phlebeurism.
  4. Colds in the acute phase, elevated body temperature.
  5. inflammatory processes.
  6. Diseases of the thyroid gland.
  7. Asthma and other pathologies of the respiratory system.

If you have any disease in the chronic phase, if you want to lose weight by running, visit the doctor.

With varicose veins, the exercise program should be discussed with the doctor.

Running to lose weight: the right choice of equipment

The choice of clothing is important for the sport. After all, convenience and comfort during a race depend on its quality.

Tight and bulky equipment causes inconvenience and discomfort during classes. If the decision is made to run in winter, for this they select special thermal clothing that retains heat and protects from the cold.

An important part of a runner's clothing are shoes. It is not recommended to wear tight shoes. They will rub your legs and interfere with normal blood flow.

Wear shoes with seamless socks that allow moisture to pass through. To make your foot breathe, choose sneakers with a mesh surface and cushioning in the toe and sole area. Thin soles for running on asphalt are not suitable. There is a possibility of injury after contact with a hard surface.

If the decision is made to run in the summer, in hot weather, preference is given to sportswear that removes moisture and lets air through. For this, a lightweight synthetic shirt that does not absorb moisture is suitable.

Shorts are worn instead of pants and leggings in hot weather. Do not forget about the harness, which will protect against the sun and heat stroke.

Comfortable running shoes improve performance

Proper breathing while running for weight loss

The normal breathing process during running increases the flow of oxygen to the muscle tissues and does not allow it to overload the heart and blood vessels.

Breathing rules:

  1. classic race. Take a deep breath, 3 steps, exhale. If there is not enough air, reduce the number of steps to 2.
  2. Sprint or interval running. Inhale deeply and exhale sharply. The expulsion of air from the chest allows later to take a deep breath.

Many people believe that during the training process they breathe through their nose. If you breathe through your mouth on the street, all the dust and harmful bacteria will get into the bronchi and windpipe.

Girls dream of having a beautiful figure and a toned body. However, not everyone has the opportunity to attend expensive gyms, where the entire process will be managed by a personal trainer. Running is a great alternative to exercise machines and an effective way to lose weight. This sport will improve health, develop stamina, improve the functioning of almost all systems and organs.