Make a running weight loss plan and stick to it 3-4 times a week. Don't disturb your plan because of bad weather or lack of time. To effectively implement the plan, you can run a short distance first, and then gradually increase the distance after a long time.

draw bit

When running, you must slow down and try not to feel tired or out of breath. This will only shorten your running time and keep your running comfortable, so that you won't feel uncomfortable and can persist for a long time. When your body is strong enough, you can choose to run at variable speed.

3. Find the fun of running

If you can find pleasure in running, it will be easier for you to stick to it. You can choose to run with your good friends, bring your dog, or enjoy the picturesque scenery while running in some places with better scenery. In short, if you find the pleasure of running, you will want to run every day.

Step 4 crawl and squat

You can choose to climb mountains when running, which will make you feel very tired, but when you climb to the top of the mountain and then go down, or run on a relatively flat road, you will feel how simple running is. You can also choose to do squats or lunges at home.

Try other sports.

There are many ways to lose weight. You can also choose some other sports, such as cycling, dancing, swimming and so on. In this way, you won't be bored because you have been running simply, and you can also get exercise in other sports and run for more reasons when you are running.

Choose the right time

You can run on your own time, morning or evening, but be careful not to run on an empty stomach or just after eating. It is easier to get tired on an empty stomach, and it will be harmful to your health if you are full. You can drink a sports drink or eat a banana half an hour before running every morning.

Extended data:

When running, consciously coordinate the rhythm of your feet and the rhythm of breathing. Generally speaking, according to your physical condition and running speed, you can take two steps, two steps, or three steps. When breathing rhythm adapts to running rhythm and becomes a habit, shortness of breath and rhythm disorder can be avoided, which is very beneficial to deepening breathing depth. At the same time, it can also reduce the fatigue of respiratory muscles and reduce the adverse reactions caused by "pole" when running.

Breathe in through your nose while running. Breathing through the nose and running rhythm can meet the oxygen demand in the body. With the increase of running distance and intensity, the demand for oxygen increases, and the breathing mode of mouth and nose should be changed. Inhale and exhale slowly, thin and long, and open your mouth slightly when exhaling, so as to avoid quick breathing or big breathing.

Due to shortness of breath during running, when breathing is not smooth, it is due to insufficient exhalation and insufficient discharge of carbon dioxide, which occupies the alveoli and limits the inhalation of oxygen. If you want to increase the expiratory volume, you must exhale through your mouth and consciously increase the expiratory volume and time.