Jogging for weight loss has a very good effect, however, not everyone runs properly to be both good for health and help you get back in shape quickly. 7 methods of running to lose weight properly that synthesize can help you, let's see!
If you do not understand clearly about the effects of running on health, you can refer to our previous article!
Hopefully the article will help you understand more deeply about the effects of running, why running is so widely applied in the world.
However, in fact, there are many people who jog every day, jog regularly to lose weight without seeing noticeable health effects. What is the reason? Surely you are jogging in the wrong way, immediately fix this situation with .
In fact, there are many cases in which you force yourself to lose weight quickly. This is the main reason why running is not effective but also extremely harmful to health.
And many other mistakes that I'm sure not only you but many people are making.
When you put all your energy into running but run with the wrong technique, it will definitely lead to muscle loss due to excessive muscle concentration for a long time, easy to lead to injury and worse, increase the risk of diseases. Heart.
If you are in the cases mentioned above, immediately change the methods of running properly below.
7 methods of running properly you need to know
For those of you who are just starting out on the running route, you should not run continuously, at first, you only need to maintain 2 sessions / week. In the first few weeks after you get used to running, gradually increase the time and the initial distance!
Besides, do not forget to set a time frame for yourself during the day. The best time to jog is in the afternoon from 4 pm to 6 pm because this is when the muscles are in the best state, the morning from 6 am to 10 am is also an appropriate time, but you must warm up carefully.
Each run only needs 20-30 minutes at first, then gradually increase to 1 hour so that you feel comfortable.
No matter what time of day you jog, you need to make sure to exercise at least 2 hours after eating and finish running at least 30 minutes before meals!
While running, prepare yourself a bottle of filtered water. You can also drink a glass of milk or juice before you start running to replenish your body's energy.
If you are jogging with the desire to lose weight, you also need to be careful with your daily nutrition. Don't think that running can bring immediate effects, and then you still eat a lot of protein, sweets, fat, eat late! The best way to lose weight is a combination of exercise, a weight loss menu and a healthy lifestyle.
You can refer to the article: 7 effective weight loss menus exclusively for you
Don't forget to warm up before running so that the muscles of your arms and legs are stretched, avoiding the case that you are pinched while running. The way to warm up is also extremely simple, just rotate the joints slightly, do the knee press or run a few small steps to let the body get used to it.
Running techniques need to follow the rules
Keep your body and torso in balance and your head facing forward. You also need to relax your body and don't strain your muscles while running.
Let the heel of your foot touch the ground first, then the toe of your foot. The strides should be short and fast, regular so that the parts of the body do not have any unexpected changes while running. The right way to run will help you not be too tired and avoid muscle tension.
While running, you also need to pay attention to your swinging movements, your arms should swing steadily according to your running steps. Note that the elbows must also be placed at a 90-degree angle with the hips!
Slow down at the end of the jog
Slow down, do not stop suddenly, then walk and relax the joints of the legs and arms.
You can't run in a pair of fashionable shoes, can you? So invest in a quality, lightweight and comfortable running shoe. It helps you to protect your feet from injury and fatigue while running.
You can choose for yourself a quality running suit on Tiki
5. Sportswear and comfort
When running, the body will sweat a lot, so you need to prepare yourself with appropriate clothes for running. The clothes you choose must be really comfortable and especially absorb sweat well!
If where you live has a park or a wide, open road, few people pass by, you should jog outdoors. Outside air is very good for the body.
If unfortunately you cannot run outdoors, investing in a treadmill at home is completely reasonable. The treadmill will help you take the initiative to run better than running outdoors.
Choose a suitable treadmill for yourself!
Your favorite music will create a completely different feeling while running. You will feel happier every step of the way! Turn on some upbeat music to lift your spirits. Running for weight loss will gradually become your favorite habit, along with music.
Buy yourself a sports music player, load your favorite music into it and start your training regimen right away!
Just 7 simple ways to have the best running plan to lose weight. List the notes that you share in your notebook with your running schedule.
Don't forget to visit our Health section regularly to update more useful information. Thank you for taking the time to read the article.
If you do not understand clearly about the effects of running on health, you can refer to our previous article!
Hopefully the article will help you understand more deeply about the effects of running, why running is so widely applied in the world.
However, in fact, there are many people who jog every day, jog regularly to lose weight without seeing noticeable health effects. What is the reason? Surely you are jogging in the wrong way, immediately fix this situation with .
View more: Best Waist Trainer for Lower Belly Fat
What is jogging the wrong way?
In fact, there are many cases in which you force yourself to lose weight quickly. This is the main reason why running is not effective but also extremely harmful to health.
- If you are falling into the following situations, it means you are jogging the wrong way:
- Run too hard and continuously right at the beginning of training.
- Run at any time without specifying a specific time.
- Do not add water during jogging.
- Run without paying attention to your diet.
- No warm-up and no running technique.
- Wear any shoes for running….
And many other mistakes that I'm sure not only you but many people are making.
When you put all your energy into running but run with the wrong technique, it will definitely lead to muscle loss due to excessive muscle concentration for a long time, easy to lead to injury and worse, increase the risk of diseases. Heart.
If you are in the cases mentioned above, immediately change the methods of running properly below.
7 methods of running properly you need to know
1. Set a fixed running time for yourself
For those of you who are just starting out on the running route, you should not run continuously, at first, you only need to maintain 2 sessions / week. In the first few weeks after you get used to running, gradually increase the time and the initial distance!
Besides, do not forget to set a time frame for yourself during the day. The best time to jog is in the afternoon from 4 pm to 6 pm because this is when the muscles are in the best state, the morning from 6 am to 10 am is also an appropriate time, but you must warm up carefully.
Each run only needs 20-30 minutes at first, then gradually increase to 1 hour so that you feel comfortable.
2. Diet while running
No matter what time of day you jog, you need to make sure to exercise at least 2 hours after eating and finish running at least 30 minutes before meals!
While running, prepare yourself a bottle of filtered water. You can also drink a glass of milk or juice before you start running to replenish your body's energy.
If you are jogging with the desire to lose weight, you also need to be careful with your daily nutrition. Don't think that running can bring immediate effects, and then you still eat a lot of protein, sweets, fat, eat late! The best way to lose weight is a combination of exercise, a weight loss menu and a healthy lifestyle.
You can refer to the article: 7 effective weight loss menus exclusively for you
3. Please warm up and jog with proper technique
Don't forget to warm up before running so that the muscles of your arms and legs are stretched, avoiding the case that you are pinched while running. The way to warm up is also extremely simple, just rotate the joints slightly, do the knee press or run a few small steps to let the body get used to it.
Running techniques need to follow the rules
Keep your body and torso in balance and your head facing forward. You also need to relax your body and don't strain your muscles while running.
Let the heel of your foot touch the ground first, then the toe of your foot. The strides should be short and fast, regular so that the parts of the body do not have any unexpected changes while running. The right way to run will help you not be too tired and avoid muscle tension.
While running, you also need to pay attention to your swinging movements, your arms should swing steadily according to your running steps. Note that the elbows must also be placed at a 90-degree angle with the hips!
Slow down at the end of the jog
Slow down, do not stop suddenly, then walk and relax the joints of the legs and arms.
4. Invest in a good pair of running shoes
You can't run in a pair of fashionable shoes, can you? So invest in a quality, lightweight and comfortable running shoe. It helps you to protect your feet from injury and fatigue while running.
You can choose for yourself a quality running suit on Tiki
5. Sportswear and comfort
When running, the body will sweat a lot, so you need to prepare yourself with appropriate clothes for running. The clothes you choose must be really comfortable and especially absorb sweat well!
6. Running space also needs to be suitable
If where you live has a park or a wide, open road, few people pass by, you should jog outdoors. Outside air is very good for the body.
If unfortunately you cannot run outdoors, investing in a treadmill at home is completely reasonable. The treadmill will help you take the initiative to run better than running outdoors.
Choose a suitable treadmill for yourself!
7. Music while jogging will create excitement
Your favorite music will create a completely different feeling while running. You will feel happier every step of the way! Turn on some upbeat music to lift your spirits. Running for weight loss will gradually become your favorite habit, along with music.
Buy yourself a sports music player, load your favorite music into it and start your training regimen right away!
Just 7 simple ways to have the best running plan to lose weight. List the notes that you share in your notebook with your running schedule.
Don't forget to visit our Health section regularly to update more useful information. Thank you for taking the time to read the article.
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