7 tips on how to lose weight by running. Rules of training and nutrition for beginners.

Many people dream of having a beautiful, toned figure. Some people torment themselves with strict diets, others purchase a fitness membership, and still others start doing exercises in the morning. But everyone wants one thing - to get rid of extra pounds as quickly as possible, so that in a few weeks they can see the long-awaited result. Among the varieties of running, there is an effective type that, if combined with a healthy diet, shows amazing results. This is interval running for weight loss, which consists of alternating calm movement with periods of acceleration.

He is often approached by those who want to improve their figure, but do not have the opportunity to spend a lot of time and effort on many kilometers of jogging. Running in spurts is also more interesting from a psychological point of view - the type of activity is constantly changing, you need to monitor the time and distance. You won't get bored. The results of this type of training are noticeable within a week. Read more about where to start and how running rhythms should be alternated correctly.

The effectiveness of interval running for weight loss

In terms of the number of calories burned, interval running is one of the most energy-intensive activities, surpassing stationary strength loads. So, in 20 minutes in the first case you will spend 180 kcal, and in the second - only 100 kcal.

By following a special intermittent running program, you can easily lose 1 kg in a week.

The secret to the effectiveness of this type of exercise is as follows:

• alternating the intensity of the load activates metabolic processes in the body, leading to weight loss without loss of muscle mass;
• increased metabolism stimulates liver cleansing, breaking down glycogen stored there. And thanks to the achievement of the aerobic threshold, subcutaneous fat deposits are actively spent to replenish expended energy;
• the more often the pace changes and the longer the workout, the more calories will be consumed;
• short periods of exercise are followed by breaks in the form of calm jogging or walking. At the same time, the running metabolic processes continue to function, without stopping even during rest;
• with a regular, even sprint, the body adapts to the load, beginning to save energy even over long distances. Fewer calories are burned, and the intensity of weight loss decreases. This does not happen with regular changes of pace, when the body does not have time to adapt, each time working at its maximum;
• with a jerky sprint, muscles are spared, joint and bone tissues are not thinned, which is a common problem among professional athletes.

The benefits of jogging in the evening

Finding time to run regularly in the morning is quite difficult. It is difficult for a working person to overcome himself by getting up one to one and a half hours earlier to go for a run. Only a few are capable of performing such feats every day. In addition, the evening is ideal for getting rid of all the negativity and stress that has accumulated during the day.

Morning jogging can cause excessive fatigue, which will affect performance. The fact that it is better to run in the evening is evidenced by the possibility of getting rid of excess calories consumed during the day. And even if such physical activity causes muscle fatigue, it goes away overnight, and the recovery process during sleep occurs simultaneously with the expenditure of energy.

Restrictions for jogging

During jogging, the body experiences, albeit short-term, but significant stress, so those who have:

• any degree of obesity. Even 7 kg above the norm is a contraindication;
• diseases of the heart and blood vessels;
• problems with the spine and joints.

It is best to have the disease diagnosed by a specialist. Therefore, if you want to include ragged sprinting in your lifestyle, you should get the approval of your doctor.

Is it possible to eat before evening runs?

You should run in the morning on a healthy stomach. It’s better not to do this in the evening, but you shouldn’t have a heavy dinner either. The ideal choice would be a salad, soup, or light lunch. The menu must include proteins with carbohydrates, which promote faster recovery after jogging.

You can prepare a steam omelet, which will perfectly complement boiled chicken or beef. When you don’t want to have dinner, you can have a snack by eating fruit, for example, bananas or apples. Homemade yogurt can satisfy your hunger and maintain your strength.

Components of interval running

Any program, both for beginners and experienced athletes, includes:

• warm-up;
• several stages of acceleration;
• the same number of recovery stages;
• hitch.

In order for training to be beneficial and not tiresome, you need to properly prepare for it. For beginners, you should stock up on measuring instruments:

• duration of movement - stopwatch;
• heartbeat - pulsometer.

Grab your player with rhythmic, catchy music. Loads will be easier to bear, acceleration will be faster, and the sensations will be more pleasant.

Your workouts will benefit your health and improve your emotional background if the general rules are followed:

• use sneakers with a good shock absorption system, which will protect your legs and feet from injuries, dislocations, and create comfort when moving;

• do not strive for crazy speeds, especially if you are just starting to gain experience;
• watch your breathing. Choking is excluded. The rhythm should be like this: inhale after 2 steps, exhale after 3 steps. The norm is when you can calmly talk while actively moving;
• start training 2 hours after eating. Exercise on an empty stomach, as well as on a full one, is not recommended;
• At the end of class, take a refreshing shower.

The effectiveness of training depends on the duration, intensity, correct change of periods of work and rest. The success of the lesson depends on all these components. More on this later.

Training intensity

An important component on which the number of calories burned depends.

During high-intensity interval training, three times more subcutaneous fat is burned compared to regular cardio exercise.

University scientists in South Wales conducted an experiment with two groups of athletes:

• Group 1 – spinning an exercise bike for 8 seconds, and then doing simple exercises for 12 seconds. The alternation lasted 20 minutes;
• Group 2 – just pedaled on an exercise bike for 40 minutes.

The result was like this:

In the first group, athletes lost 2.5 kg of weight, and in the second, fat reserves remained unchanged.

Duration of training

This indicator depends on your endurance and starting level of physical fitness. Beginners usually start with a thirty-second acceleration, but by exercising regularly, they improve their form, gain experience, increase the intervals with the load, and the total training time.

Recovery Interval Intensity

The rest stage does not involve a complete stop, but only a reduction in the load on the body. The movement must continue. This can be jogging at a calm pace or fast walking, if you run completely unbearably, focusing on the drawn up exercise plan.

During this time, breathing and heartbeat calm down, and strength is restored before a new breakthrough.

Recovery interval duration

The key point that the training program for women provides is that during the break you need to have time to rest, but just enough so as not to have time to relax, reduce the achieved pace, and not lose the effectiveness of the entire session.

At first, recovery is given a little more time than the load. As you train, these indicators are compared, and then begin to increase towards work.

Reducing rest time stimulates the heart, increases endurance, and expands individual capabilities to give all the best. As a result, fat burning is activated.

Number of intervals

Depends on the time you are willing to devote to cardio, as well as on your preparedness. If you have been involved in sports for a long time, you will have more approaches (8-10) than a beginner who is just getting acquainted with the nuances of jerking technology. 5-6 of them are enough for him.

How do you know if your run was done correctly?

For every novice runner, this question is of paramount importance, since only the right physical activity brings results. Otherwise, no effect will be achieved. Those who have never run before or started training after a long break feel muscle pain the next day. If this is not the case, then either they are overtrained or something was done incorrectly.

You shouldn't stop running. You need to adhere to the basic rules and be able to recognize the needs of your own body. It should be remembered that muscle pain will torment until the tissues become sufficiently trained, that is, they get used to the load. After some time, the painful sensations will be replaced by pleasant fatigue, which helps you fall asleep quickly.

If you overcome yourself and find time to jog in the evenings, after two to three weeks you can see positive changes. Thanks to half an hour of running in the evening, weight is reduced, the functioning of the nervous system is normalized, and the heart muscle is strengthened.

Igor December 17, 2017

Running options

Interval sprints can be done outdoors or in the gym using a machine that simulates a track.

Working on treadmills

It has its pros and cons.

The advantages include:

• independence from weather conditions;
• the ability to set the necessary parameters and settings;
• automatic control of the training process using sensors and chronometers equipped with the simulator;
• the presence of experienced trainers who will always give advice, answer questions, and help.

The disadvantages include:

• lack of fresh air – causes oxygen deficiency;
• lack of change in the surrounding picture - creates boredom and monotony;
• there is a possibility of falling and injury;
• when the rhythm changes, the track accelerates more slowly, creating an unwanted pause, knocking the student off the desired pace.

Running outside

The best option is if there is a pedestrian area near the house with comfortable paths and beautiful scenery around.

But here the practitioner is required to be as focused as possible in order to follow the process of movement and what is happening around him.

It is convenient to download a special application on your smartphone, with which it is very easy to monitor body indicators (pulse, pressure) and movement itself (speed, distance, time, route). A history of achievements is also stored there, showing the dynamics of your successes, which is motivation to increase the load.

To get noticeable results, you definitely need an interval running program for weight loss, which you can create yourself or use the help of experienced specialists.

Planning

A training plan is an important principle in preparing for a specific start (professional competitions, amateur race, passing standards, etc.). It is compiled taking into account physical data, goals, characteristics of the body, and the current level of physical fitness. Training according to the plan forces the body to always be in good shape, reach its peak form at the right time, avoid overtraining, and recover properly.

Preparation plans for a marathon, half marathon, 10 km race

A plan is essential for any results-oriented athlete. Planning has its own hierarchy - the duration of training periods and cycles:

• Long-term: four-year Olympic cycle and macrocycle (one year or several months).
• Medium term. Mesocycle - a plan for several weeks.
• Short. Microcycle – one week or several days.

Periods of the training process are needed for freedom of planning and the possibility of adjustment. The competition calendar and seasonal changes dictate peak phases. At the moment, there are a sufficient number of mobile applications that help you keep an electronic training diary, analyze the work done, make predictions, and compare your performance with thousands of other users of this application.

Training scheme

You choose for yourself the option with which to begin your improvement in this area. It is necessary to decide how much time the acceleration phase will take and how much time the recovery phase will take. You can choose one of the standard schemes that represent the race plan by time or distance.

By time

The trainee measures the amount of time he walks or runs, changing the intensity. The schemes can be the following:

By distance

This scheme is used when the distance covered is known exactly. These could be circles in the stadium or fence posts measured on the track, etc. In tabular form, the plan looks like this:

Please note that during the workout, the total time allotted for running with acceleration should be within the range - from 15 to 25 minutes, no less, but no more.
An individual table of interval running for weight loss will help you figure out how to structure an exercise, in which you need to arrange cycles by distance or time interval.

You can enter all indicators of physical condition into it for each date of the training. It is worth recording your weight, measuring it every week at the same time. This data will show the dynamics of changes occurring in the body and help adjust loads to increase the efficiency of burning fat deposits.

Tip #3 – Do Exercises

Before the start of the race for 5-10 minutes. do a warm-up: stretch your arms well up to the sides, bend your knees, roll your shoulders, stretch your neck. This will warm up the muscles, energize, and prepare the body for physical activity. Warm-up reduces the risk of injury and increases endurance.

While jogging, stop and do some exercises. There is an excellent complex for losing weight in problem areas and quickly burning fat:

1. Lunges for slimming legs:

• legs together, hands on the belt;

• while inhaling, take a wide step forward, the knee bends 90 degrees;

• while exhaling, take the starting position;

• repeat on the other leg.

2. Squats for slimming thighs:

• feet shoulder-width apart, arms along the body;

• sit down, bend your knees, raise your arms in front of you.

3. Bends for losing weight on the sides:

• place your feet shoulder-width apart, stretch your arms up;

• fix your hips, they should not sway;

• bend your torso to the left and right.

4. Exercise “Vacuum” for abdominal training:

• legs apart, hands on the belt;

• slow deep breath through the nose;

• sharp, strong exhalation through the mouth, pulling in the stomach to the maximum;

• fix this position for 15 seconds;

• and again take a slow, deep breath.

5. Jumping on a support to form a beautiful leg shape:

• place one foot on a small side (25-45 cm);

• change legs while jumping, helping yourself with your hands, as when running.

Do the exercises 10-25 times, depending on your level of training. By following this program, you will speed up your weight loss process. If you practice interval running, include exercises in the scheme: 1-2 min. per exercise, 2 min. – race walking, 2 min. – jogging, 1 min. - fast run. You can do one exercise in each cycle, alternate them. You can find out if this approach is effective in a month if you follow the following advice.

How long should you run?

The peculiarity of alternating running load is that it does not have to be daily. It is enough to devote three days a week to training so that the fat burning process occurs even on rest days (subject to reasonable dietary restrictions).

Research by scientists from Canada suggests that jogging three times a week leads to a loss of more than two (2.3) kilograms.

Losing weight is only one aspect of regular intermittent running. General well-being improves, muscles and immunity are strengthened, the figure becomes fit and athletic. As a result, your mood improves, life makes you happy, filled with creative energy.

general physical training

“Strong muscles support strong ligaments” – sports doctors like to repeat this phrase. General physical training (GPP), performed regularly, will perfectly strengthen the muscle frame and increase overall physical endurance. Functional training is simply necessary for runners, because successful speed work is impossible without a strong muscle corset. Strong muscles and ligaments are the key to proper and efficient running.

Physical Fitness for Runners: 30 Bodyweight Exercises

In the weekly training cycle of an amateur runner, there should be at least two workouts in which significant attention will be paid to a set of strength exercises. For experienced runners, general physical training is an integral part of the training process and is performed in almost every workout; its intensity and duration depend on the training plan.

By following these basic principles, you will significantly improve your results. Do not forget also about the importance of proper nutrition and the recovery process.

RunKeeper

A very popular application among running enthusiasts, which has already collected more than 26 million users. The program allows you to track and control all workout parameters: pace, distance, time spent, heart rate, calories burned. To do this, at the very beginning, you just need to select the type of activity. It can be running, walking, cycling, swimming, snowboarding - whatever you want.

RunKeeper can comment on your athletic achievements and give instructions by voice, so you don't have to take your smartphone out of your pocket while exercising. The program also syncs with several dozen different sports services, such as Fitbit, Withings or Garmin.

RunKeeper: GPS running walking

ASICS Digital, Inc.

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