If you want to lose weight by running, you need to run for a certain time and a certain distance to achieve the effect of losing weight. Beginners should learn to do warm-up exercises first, and if they warm up enough, they won't get hurt. When you start jogging for a few kilometers, your blood circulates and your muscles start to move, so you won't get hurt while running. If you are not injured, you can talk about the effect of losing weight. It will be better if you run 10 km. When you run about 5 kilometers and your body just starts to burn fat, you will go home.
Long-distance jogging increases aerobic endurance, burns fat, and increases the number of capillaries, which has both long and short advantages. Short-distance running consumes blood sugar, short-distance running increases vital capacity, short-distance running increases oxygen uptake, and short-distance running improves marathon performance.
No matter what you do, as long as you have a goal, stick to it and you will get what you pay. Five years ago, I was 72kg overweight, and now I weigh 58kg running.
That's why I lose weight by running. If you want to lose weight quickly, running is the key factor.
Running can also be addictive, just like people who smoke and drink. If you are addicted to running one day, you will think that there is something unfinished, and you will always think about it. If you don't run for two days, you will feel uncomfortable and guilty. If you don't run for three days, you will feel depressed, lose energy and lose muscle strength. Therefore, it is important to persist in running. As long as you have a goal, you will achieve it, and as long as you pay, you will get something.
I don't know if you're talking about losing weight or improving your pace.
As the saying goes, "you can't get fat in one bite", and the same person can't become thin at once. If you want to lose weight by running, you should keep your mouth shut.
1) If you just started running.
Still have to follow the gradual process. Start with a brisk walk, keep walking for 5 kilometers every day and start jogging for a while. The trot starts from one kilometer, and gradually increases the distance after adapting for a period of time. During exercise, the standard is not to feel sore in your legs the next day.
2) If you have a running foundation.
If you have a running foundation, you must keep exercising for more than half an hour. Because only after getting more than half an hour of exercise, the body begins to burn fat slowly, thus achieving good weight loss effect.
If you lose weight by running, you don't have to run every day. You can run once every two days or three times a week. The most important thing is to insist on not fishing for three days and drying the net for two days. In that case, you won't lose weight, but you will rebound. More importantly, your confidence will be frustrated.
Keep running for a while, and you will find that life will change greatly: go to bed early and get up early, you will be more efficient, you will quit procrastination, you will always be in a good mood, and you will feel that playing games late is a waste of life ... running has become an indispensable part of life.
To improve the pace of marathon, we should not only insist on running, but also combine aerobic and anaerobic conditions, plus strength training.
Run a long distance (20+) more than twice a week, run around the playground intermittently for about 400 meters, and run five groups. It is best to keep practicing and speed up in winter. After a cold winter and spring, the speed will be much higher.
Running to lose weight, but also to control diet. "Shut your mouth and spread your legs." Avoid overeating and don't be hungry when you eat on time.
It is not good to insist on not being thin, not only to get a perfect figure, but also to have a healthy body.
I ran 2500 kilometers last year, and my physical examination indicators were normal. 57 years old.
The effect you said should be to lose weight.
If you just run, the weight loss effect is not fast, especially the effect is related to the amount and time of your running. When running to lose weight, you don't have to run too fast, just keep running for six and a half minutes or seven minutes per kilometer, but you must keep running for more than 30 minutes and strive for 45 minutes to an hour. If you insist on doing this every day and control your diet a little, you will lose 5 to 8 pounds in 30 days, and then increase strength training in due course.
As for whether you will get hurt, it depends on your physical fitness. In order to avoid injury, try to reduce running on hard ground, run on plastic track or treadmill, and warm up before running!
I just saw this problem after running today, hehe! Tell me more about my heart. I hope it will help you a little.
Started running in May 2020. I started jogging for 65,438+0 kilometers, panting, and I had to stop for a few steps before I could continue running. Then after half a month, I can jog for 3 to 5 kilometers, although the speed is not fast, about 6 minutes per kilometer. Until a month later, I felt a little relaxed after running 5 kilometers, and my rhythm was more symmetrical. This state soon lasted for about 2 months. I think my endurance and breathing should be satisfactory, so I started to sprint 10 km. After 7.8 km, I reached 10 km. This is a gradual process. Don't worry, stride frequency is very important, or you will get hurt easily. It is normal to feel sore legs or uncomfortable knees during this process, and it will be eliminated after that adaptation period, but I will try my best to do something about strength after each run.
If you can run 10 km, keep this distance and stick to it. Only in this way can we burn calories and fat. After 3 months, you will find different changes. Gastric contraction, enhanced cardiopulmonary function and improved endurance. Not running every day feels like lovelorn, because running is addictive. At this time, you are more self-disciplined and have developed a habit. Six months later, when you see yourself in the mirror, you can't believe how amazing you are. If you doubt what I said, start running tomorrow!
In short, if you want to run effectively, the first prerequisite is that you must persist for three months in a row and you will know how to do it. Let's act!
First, if you are overweight, it is not recommended to start running. It is recommended to start training for three months. After three months, you can train running slowly. From the first 200 meters to walking 100 meters, the level of interval training will gradually improve. It is also important to buy a pair of suitable running shoes. Improper running shoes are easy to get hurt. Finally, the key points were basically adhered to, and initial results were achieved after one year.
Aerobic exercise, such as running, must last more than 40 minutes, at least 30 minutes, and it takes more than 30 minutes for each exercise to start burning fat. Treadmill can run at variable speed or fast speed. Be safe.
Then it is best to cooperate with equipment, stretching and other anaerobic exercises 10 minutes or more to get good results.
A person's running effect is not good, and the body shaping effect is not obvious, which is particularly boring. It is strongly recommended to cooperate with anaerobic exercise and stretching, the effect will increase dramatically, and it is not monotonous.
This question can be answered like this:
1- physical running, self-perception as the main effect judgment.
2- Sports competitive running, sports performance is the main effect judgment.
3- Running big data, how effective the application of different solution data is.
See what effect you want. Adult: scientific, individual, self-disciplined, about 3-5 months effective! Unscientific, aimless, irregular, 3-5 kg a month! [Pick your nose] [Cover your face] [Pray]