The usual running mode, which we call "endurance running", has a low heart rate, so the fat burning effect is too mediocre and takes a long time.

So if you run in the future, try to use the method of "intermittent running".

In other words, jog for 3 minutes and run for 20 seconds, so that your heart rate will be high and your weight loss efficiency will be high.

Then this method can help you shorten the training time, such as running for half an hour to achieve the fat burning effect, so that it can be achieved in 20 minutes.

Secondly, it can also improve your running performance. Endurance running can hardly improve your average running speed, while intermittent running can make your heart and lungs stronger, better coordinated, faster and more effective in burning fat.

2. The core running method can improve the molding effect.

Running can really help you develop better abdominal lines and hip curves, which is very obvious for the change of figure.

The core running method is to drive the thigh with abdominal muscles, that is, when you take a step forward, you "lift your legs", which is similar to the way of lifting your legs high, and you can shape your abdominal muscles.

When you push the ground backwards, you can lift your legs back a little, which will help you shape your hips better.

3. Change the runway and get in touch with the new environment.

Remember to change your running route frequently. Different environments will attract your attention and make running less boring.

In this way, you will not run for the sake of running, but focus on the new environment around you, thus making running more interesting.

4. Run 4 times a week to avoid excessive fatigue.

The last one is frequency control. No matter any fitness program, no matter how much you love it, I don't recommend that you do it all year round.

The same is true for running. If you run every day, you will feel mentally and physically tired.

So run four days a week, and you can get in touch with other sports at other times, or you can rest directly.

Through the above four methods, you can improve your running effect, whether it is weight loss effect, shaping effect, or easier to stick to it, you can make good progress, thus making your body change more obvious.