"Three Needs and Three Don 'ts" in Morning Running;

First, do stretching exercises before you start.

If you want to lose weight effectively by running, you should do some stretching or relaxing exercises before running. On the one hand, you can warm up and prevent injuries. On the other hand, you can consume some glycogen first, so that the burning efficiency of fat can be greatly improved after running.

Don't run every morning.

Although jogging is good for keeping healthy and losing weight, experts don't recommend running every day. It is best to run every other day. As for the day when you don't run halfway, you can do stretching exercise to increase the flexibility of your whole body, which is very important and the key to ensure the smooth metabolism of your whole body, especially to prevent fat and water from accumulating in your limbs.

Second, drink some juice after running.

Drinking fruit juice instead of white water or sports drinks after running can not only supplement the lost water, but also supplement a variety of vitamins and minerals. More importantly, it can also relieve discomfort such as muscle soreness after exercise. This is because fruit juice contains natural anti-inflammatory ingredients.

Second, don't run too fast.

Don't think that the faster you run, the more fat you burn. On the contrary, when you run fast, the oxygen supply in your body is insufficient and your body is doing anaerobic exercise. Fat can't completely participate in combustion, so it can't be consumed. Aerobic exercise with relatively low exercise intensity can promote fat burning in your body. If you feel out of breath when running, it means that your body is doing anaerobic exercise; If you breathe evenly and harmoniously while running, you can even chat with people around you while running without feeling disordered breathing, which shows that you are doing aerobic exercise that can best promote fat burning.

Third, choose running shoes.

Don't just put on a pair of sneakers and go running, otherwise the slimming effect will be discounted, and women's fragile toes and soles may even be damaged. I suggest you choose shock-absorbing running shoes designed according to human mechanics, which can completely fit your foot shape. It can absorb the vibration caused by running and provide decompression protection for your feet, calves and even your brain. In addition, because women's pelvis is wider than men's, their feet are more prone to varus when running to the ground. Therefore, it is also necessary to pay attention to whether running shoes have support rods on the inner side of the arch and whether there are stabilizing pieces on the outer heel. Especially when you are heavier, you need to prepare a pair of good shoes.

Third, don't just run for 20 minutes.

Theoretically, under the premise of full warm-up, jogging for 20 minutes is similar to fast energy consumption. When the stored energy fat begins to be mobilized and ready to burn, if you stop exercising at this time, you can't achieve the goal of fully burning fat. So if you want to lose weight by running, you should run for at least 20 minutes, and 40 minutes is the running time recommended by experts.

Therefore, running every morning can achieve the effect of losing weight, but it is best to run once every other day to properly balance the amount of exercise. Persistence doesn't mean running every day, but forming a certain morning running rule is the real persistence. I suggest you make a running schedule to better supervise yourself.