Running is the most common form of exercise, it not only improves cardiovascular function but also helps with weight loss. However, if the running posture is incorrect, it will not achieve the desired fitness and shaping results. So, how to run to lose weight? First, prepare for the exercise to avoid muscle strains. Then we should keep our body straight and not hunch over when running. Also, the swinging of our hands should not exceed the centerline of the body.
Can running help with weight loss?
Running is a great form of exercise, not only does it improve overall physical fitness and increase immunity, but it can also help with weight loss. However, not all running will result in weight loss, it is best to run for a certain amount of time to achieve weight loss results.
What are the benefits of running for weight loss?
Increased lung capacity
Running can greatly enhance cardiovascular function, therefore, people with small lung capacities can choose running as a form of exercise to increase their lung capacity and improve heart function.
Boosts immunity
Immunity is a protective shield in the fight against viruses, running is one of the ways to boost immunity, running can improve overall physical fitness, adding points for health.
Trains your whole body muscles
It is clear that running is good for exercising the body’s muscles, through running, the muscles throughout the body will be further consolidated and strengthened, this is also a great way to exercise the whole body muscles.
Running for Weight Loss: 7 Tips
Stand Tall
The body from the neck to the abdomen should maintain a natural upright position, without bending over or purposely standing tall, and the left and right sway should not be too large. This posture helps maintain smooth breathing, body balance, and stride coordination.
Swing Arms Front and Back
When running, natural arm swinging is very important. The left and right swing of the hands should not exceed the center line of the body, and the up and down swing should not be higher than the chest. During the arm swinging, the fingers, wrist, and arm should all be relaxed, the elbow joint bent at about 90 degrees, close to the sides of the body.
Stable Head and Shoulders
During running, the head and shoulders should be kept stable and avoid shaking. The eyes should focus forward, and the shoulders should be relaxed appropriately.
Lightly Clench Your Fist
When running, hands should be naturally light. Clenching fists too tight will cause tightness in the forearm muscles and hinder normal shoulder movements. When running, do not hold your phone, or drink bottle in your hands, as this will cause body swaying and prevent a correct upright posture, increasing the risk of injury.
Step Forward
When running, it is best to avoid sideways movements of the legs. Sideways swinging of the legs is not only redundant, but also prone to knee joint injuries. The correct posture should be for the thigh to step forward.
Short Steps
Once the stride is too large, there will be a feeling of reaching forward when running, which will create destructive pressure and easily cause injuries. During daily running, the stride does not have to be too big, and it is advisable for each landing point to be about 33 cm in front of the body. Suddenly increasing the stride can easily lead to an Achilles tendon injury. After landing, the toes should have a “gripping sensation”, the body leans forward at the same time, to reduce the impact force between the foot and the ground. The less impact force, the less risk of ankle and joint injuries.
Twist Hips Slightly
During running, the hips should be twisted slightly. This will help reduce the impact on the knees and improve stride coordination. The twisting amplitude should be moderate, not too large or too small.
When is the best time to run to lose weight?
7am to 9am in the morning
Running from around 7am is a good time for weight loss as the body has recovered from sleep but still has some inhibitions. Exercise during this time can stimulate the nerves, boost energy and metabolism, and be beneficial for maintaining energy and physical exertion throughout the day. This is one of the best times for busy people to run for weight loss. Also, around 9am is also a good time to run for weight loss, as the morning temperature is suitable for exercise and the body’s physiological state has just fully recovered, allowing for high-intensity, long-term exercise. After a long run, a short rest followed by a well-nourished lunch will result in better digestion.
In the evening
In the evening, plant photosynthesis accumulates to its maximum and oxygen content is highest, while biological respiration is weakest and oxygen consumption is lowest. This is a suitable time for office workers to run after work. Losing weight in an oxygen-rich environment is the most comfortable experience. Aerobic exercise is the best way to eliminate fatigue, and the body’s adaptability is strongest, blood pressure is most stable, and this is the best time to run for weight loss.
At night
Due to busy work schedules, more and more people are choosing to run at night. The best time for night running for weight loss is around 9pm. Too early and the food will not be fully digested, causing digestive discomfort; too late and the body will slowly enter a rest state, not suitable for running. Furthermore, running too late at night is also dangerous. Running one or two hours before bed can increase calorie expenditure and achieve good weight loss results.
Running to lose weight precautions
Pay attention to warm-up
Warming up before exercise is a well-known principle and is especially important before running, especially stretching the legs. Only when the warm-up is sufficient and stretching is in place, the calf will be in the best condition to fight the battle of weight loss.
Pay attention to the landing of the heel
The most important technique for running to lose weight is to pay attention to the landing of the heel. Many women run with the front of their feet landing, which is easy and effortless, but not suitable for women with thick legs. The correct way to avoid thick legs is to land on the heel and then run slowly with the whole foot touching the ground.
Pay attention to aerobic exercise to burn fat
The real time to burn fat is after 30 minutes of continuous exercise, so running exercise needs to be persistent for more than half an hour. It is important to note that the more intense the exercise, the better the weight loss effect is not true.
Pay attention to stretching the legs
Stretching after exercise is the key to shaping the legs. Stand an arm’s width away from the wall and support yourself with your hand, with your body forming a 30-degree angle with the wall. Hold for 5 minutes and feel the leg muscles being stretched infinitely.
Pay attention to soaking your legs in hot water
After doing the leg stretching exercise, the beautiful leg plan is still missing a step. After running, persist in soaking your legs in hot water. You can buy a wooden barrel, soak your legs, listen to music and read a book to fully promote blood circulation in your legs.
Pay attention to time control
The running time should not be too short or too long. Aerobic exercise should last for 30 minutes, so the time should not be shorter than 30 minutes, otherwise, the slimming effect cannot be achieved. Time that is too long will cause muscle fatigue and even joint wear and tear.
What are the misconceptions of running for weight loss?
Misconception 1: The faster the better
The purpose of running for weight loss is to reduce body fat and increase fat burning, which can only be done aerobically, so it must be slow running. For running with the purpose of weight loss, the time should not be less than 20 minutes, and the speed should be slower to maintain a consistent breathing pace. A 20-minute slow and long run can not only consume a large amount of glycogen in the body, but also use body fat.
Misconception 2: Wear any shoes and run
Just putting on any shoes and going for a run will reduce the fitness effect. Many people like to wear sneakers for running, but experts say that the sole of sneakers is too flat and the shock absorption is not ideal, which can also indirectly cause knee damage. Shoes are the most important running equipment, and when choosing professional running shoes, you also need to pay attention to the size. The principle is that it’s better to be a little bigger than absolutely not one size smaller, otherwise it’s easy to wear and tear.
Misconception 3: Run 20 minutes each time
In theory, under the premise of adequate warming up, after 20 minutes of slow running, the fast energy consumption is about the same, and when the stored energy fat starts to mobilize and prepare to burn, if you stop exercising at this time, you will not achieve the full fat burning weight loss goal. Therefore, in order to lose weight through running, you need to run at least 20 minutes, 45-60 minutes is best.
What are the running equipment?
What shoes are good for running?
It depends on the venue and the level of running. For general slow running exercises, lightweight running shoes are enough, if it’s a competition, wear spikes.
What to wear for running?
If you want to stick to running and enjoy a comfortable and joyful run, it’s best to wear professional running clothes. If it’s just general exercise, ordinary sports clothes are also okay, but don’t wear your regular clothes for running.
