Running for weight loss: how much to run per day to lose weight for the benefit of the body

Running is the most common and accessible sport. Today it has become more popular than ever. With the onset of warm days, many people start jogging in the morning. Thanks to them, you can quickly get in shape and strengthen your cardiovascular system. However, is it possible to run every day? What real benefits and harm does it bring to the body?

Rules for running for weight loss

When drawing up a schedule, it is important to consider not only how much you need to run per day to lose weight, but also the characteristics of the load.

In 1 minute of jogging at a comfortable pace, an average of 8.5 calories is burned, or 255 calories per half-hour workout.

However, starting exercises with 30 minutes of intense running is strictly prohibited. It is also important to consider rules such as: mandatory warm-up before the marathon and a gradual reduction in calories burned.

That is, in the first weeks of regular running, more body fat and calories consumed will be burned, but with each month they will decrease. Gradually, the body adapts and running will only help maintain shape, but not get rid of accumulated reserves.

And what about living longer?

Does it seem fantastic? But research shows that this is indeed true! The level of fitness you achieve through regular short runs can add years to your life expectancy.

There are many reasons for this: improved blood circulation, lowered blood pressure, improved balance of “good” and “bad” cholesterol, reduced levels of stress hormones. Your quality of life will also be higher; A basic level of physical fitness is consistently associated with improved brain function and memory, scientists say.

Interval running for beginners

Interval training involves alternating intense running and walking for 30 minutes. This way you can get the most out of your workout by burning more calories. Its benefit also lies in the fact that even during rest, when a person walks, he continues to intensively burn calories.

Features of this run:

• speeds up metabolism;
• tones the body, strengthens muscles and burns excess fat;
• can be preparation for competitions.

The difficulty with this kind of running is the increased feeling of hunger after training. The main thing is to control yourself and not try to eat a lot of food after class.

Which sneakers to choose so as not to leave the race?

Photo: unsplash.com/@malikskyds

According to the trainer, running shoes should be comfortable and the cushioning (technology that absorbs some of the impact) should be appropriate for your weight. An athlete with a small weight should not take sneakers with good cushioning, otherwise he will fall through, like on a trampoline.

And, conversely, shoes with low cushioning are not suitable for a “heavyweight” - in this case the landing will be hard.

The size of the shoe should also be taken into account - it is important that the big toe does not rest on the toe of the shoe. During running, the foot will increase slightly in size, so it is better to take sneakers with a small margin.

Photo: istockphoto.com

By the way, it is advisable to run in park areas. Because the treadmill itself sets the speed and moves the belt under your feet. It will still be more effective to run on the ground.

How much should you run per day?

A kilogram of fat is equal to 7700 kcal, but it is impossible to burn such an amount in 2-3 workouts. But there are certain features of calculating how much you need to run per day to lose weight:

• to burn 2 kg you need to run 290 km, which is equivalent to almost 2 months of training at 5 km a day or 1 month at 10 km;
• it is important to remember the rule of fat burning, if a woman weighs more than 68 kg, then you can lose up to 1 kg per week, and if less, then no more than 450 g;
• You need to achieve a deficit of 500 calories per day, but no more, otherwise you won’t have any energy left for training.

If you run incorrectly and allow a big difference in your calorie deficit, you can get injured. Deficiency also provokes stress, which creates a risk of breakdown.

You should not chase the numbers on the scale, as intensive weight loss is dangerous for the body and psychological state. The lost kilograms come back faster the more actively they go away. If a person intellectually recognizes the need to lose weight, changes his lifestyle and dietary rules, then he loses weight slowly, but for a long time.

It is important that training is systematic

Denis Vasiliev, coach of the running club Runlab Running Laboratory, St. Petersburg:

– Yes, of course, you can run every day. If you are an experienced runner and your level of training allows you to do this. And also if you have enough time to recover after exercise. When training becomes daily, it is important to systematize the process: after a hard training day there should be a light recovery day, and so on.

Follow this principle, monitor your physical and psychological recovery, and then even daily running will not burden you, but will bring you joy and pleasure.

Running rules for beginners

When creating a training schedule, it is important to consider the rules of jogging:

• Duration. Beginners should not run more than 10 minutes a day, as untrained muscles can be injured. If a person has already done gymnastics or other sports, then you can run for 20 minutes a day. Training should be carried out at least 2 times a week. Ideally, you need to run as much a day to lose weight as your workload allows, but at least once a day. Experts recommend adding 5 minutes every 3-4 workouts, achieving a total running duration of 1 hour.
• Periodicity. You can run every day if you enjoy it, but you should not allow yourself to become exhausted. Excessive running stress leads to excessive growth of leg muscles and negatively affects the heart. To achieve results, running should be regular, and not 1-2 times a week for a month, followed by a break for six months.
• Training time. It is better to exercise during that period of the day when you feel predisposed to running. Some people find it more pleasant to exercise in the morning after waking up, while others prefer to relieve stress after work by jogging in the evening. It is important to follow the rules for consistently increasing the load.
• Training intensity. Moderation is the rule of any sport. To lose weight, it is important to monitor your heart rhythm by measuring your pulse. Also, a well-developed training scheme will help avoid overexertion. The intensity should be adjusted depending on the age of the athlete. In a healthy person under 40 years of age, the heart rate should not exceed 135 beats per minute and 150 beats during peak exercise. As soon as you feel an increase in your heart rate, you need to stop running and go to a moderate step, but do not stop completely.

Each person selects individual training conditions, but there are general parameters indicating how much you need to run to lose weight by 2, 5 or 10 kg.

How much to run to eliminate excess weight up to 20 kg

Experts recommend running in a comfortable mode; speed will not affect the results, but may worsen the condition of the heart.

A beginner runner can choose one of the types of running suitable for losing weight.

What effect can you expect?

Running invariably affects the functional state of our body - it compensates for the lack of energy (with regular exercise), normalizes the functioning of the central nervous system, strengthens the immune system, optimizes the functioning of the circulatory system, and so on.

Running is a reliable assistant in increasing endurance, an indispensable means for eliminating negative emotions, and a high-quality way to relax and relieve stress. As a result, regular exercise reduces the risk of heart attack. Against the background of strengthening the cardiovascular system, a double effect is obtained.

Proper running in combination with sports and swimming is the best way to combat insomnia, depression and information overload. Regular jogging is an opportunity to increase performance, improve well-being, and relieve nervous tension. In this regard, evening running is very useful. With its help, you can eliminate negative emotions and burn off excess “stressful” adrenaline.

During running, endorphins are released into the blood, the volume of which increases more than five times (when compared with the normal level). Endorphins improve mood, promote a feeling of general well-being, and suppress pain symptoms and hunger. That's why after a run your mood rises and a feeling of euphoria appears.

An important advantage for an athlete is strengthening the immune system. Several years ago, a large study was conducted in which more than two hundred people took part. The results showed that regular jogging increased the levels of lymphocytes, hemoglobin and red blood cells in the blood. As a result, the body’s protective qualities increase significantly. Subsequently, the antitumor benefits of running were discovered. That is, the earlier you start jogging, the lower the risk of getting cancer.

Types of jogging

Beginning athletes choose one of the following types of running to burn calories:

• Jogging or jogging. It takes place at a moderate pace, in small steps. Can be used during warm-up and at the end of your workout. Has no age restrictions.
• Running with aerobic exercise. Requires heart rate control, included in a program with alternating strength training. Excellent for burning fat and toning muscles.
• Interval running. Fast running at maximum speed alternates with jogging and normal walking. You can start using it after gaining a little running experience.
• Sprint. Used at short distances. During training, the athlete develops maximum speed for a short time. A good option for losing weight, does not require combination with strength training.
• Fartlek. During training, the athlete runs fast, then slowly and moves to a walk, then repeats in the opposite direction. But you can’t stop while running.

Experienced athletes can combine running patterns and use different types on certain days of the week.

If you want to lose weight, a person should not only run as much as is written in the table, but also be guided by the principles of a healthy lifestyle. Moderate weight loss and changes in daily habits and nutrition will give greater results than active and intense running once a week followed by consumption of cola and fast food.

Reviews

Elena Krasenkova

I started running about 2 months ago because I decided to lose weight. The first two weeks were difficult: not so much physically, but morally - it was difficult to force myself, it was not easy to develop the habit of getting up every morning, getting ready and running. However, I am glad that I overcame my laziness and started doing something. During these 2 months I lost about 5 kg, and, which I didn’t expect at all, I began to suffer less from high blood pressure, I’m hypertensive. When the weather is inclement, I use the treadmill. In general, I advise everyone to start running!

Ivan Vasilenko

I've been running for 20 years. I feel just great. No shortness of breath, my joints stopped bothering me, I lost 20 kg. Today running for me is a kind of meaning of life.