There are two ways to lose weight by running, one is running on a treadmill, the other is running outdoors, and the specific situation should be treated specifically.

But no matter which direction you run, you should warm up first. Warm-up exercise is usually jogging for 5- 10 minutes, and the body is slightly sweaty. Then do some activation actions, such as moving knees and ankles, squatting, stretching ligaments and so on. The overall duration is controlled at about 15 minutes, and then you enter the formal running.

1 Let's talk about running on the treadmill first.

People who have just started running and fat-reducing training can start with brisk walking. The speed of the treadmill is controlled in the state of running, but it is not running. You can increase the slope a little, and you can control the height without falling. The duration is about 30 minutes.

If you have a training foundation for a period of time, you can try running 3+ walk 1, that is, running for 3 minutes and walking 1 minute. Just run at a medium speed. Men generally run at 7-8 speeds, while women run at 6.5-7.5. Those who have the ability can speed up, depending on their personal situation.

Don't walk too slowly, usually at a speed of 5-6. So stick to the 10 cycle (1 running 1 walking 1 cycle).

If it is a higher level, you can continue to run, and the speed is appropriately increased, generally around 8, depending on the situation, lasting for 20-30 minutes.

Let's talk about outdoor running.

Outdoor running is generally continuous jogging training, and you can also refer to the treadmill running mentioned above. When running? Lift your feet alternately, let your knees touch your upper abdomen as much as possible, swing your arms back and forth, touch the ground with your forefoot first, and then touch the ground with your whole foot.

If you are jogging continuously, the duration should be controlled at about 45 minutes. If the speed is fast, the duration should be controlled at 20-30 minutes.

Need to be reminded that no matter which way you run, you must do stretching after running. You can choose leg press and beat the outside of calf and thigh for about 15 minutes, otherwise it will cause muscle fatigue and injury.

Finally, I want to say that if you want to lose fat better, you should also pay attention to your diet. The so-called three-point practice and seven-point eating, only a reasonable diet and certain exercise training can have a better fat-reducing effect.

I hope the answer will help you.