How to run properly to lose weight? Simple rules

Running in the morning, many dream. Some hope that, if they get used to doing such a feat every morning, how all problems with excess weight will disappear . Of course, the patrol of the micro district in the morning is the best way to get rid of fat, but only under certain conditions. How to run properly to lose weight?

Cat's movements

Do not look for special techniques that will make running especially effective for fat burning. Best is the style that is comfortable for you. The only caveat - try to involve as little as possible in the process of the heel. Especially it touches the landing - most of the injuries when running occur at the time of its unsuccessful contact with the ground. How to run properly to lose weight? It is necessary to run easily, as if on tiptoe, the steps will turn out to be easy and weightless. By the way, and the energy expenditure with such a feline movement will be greater than when you heavily go down on the heel.

Cardio on an empty stomach

When is it better to run? Ideally, on an empty stomach, but no more than 12 hours after eating, do not test yourself for strength. If you can stand from 18 or 19.00 to 6.00-7.00 in the morning before training, the results will be maximum. But even an 8-hour break between the last meal and cardio will be quite effective.

Sweet at night? Prohibit yourself!

This meal should not contain carbohydrates. The goal of the "hungry" period before training is to maximize the available reserves of these substances in the body. Then you will start to spend fat molecules pretty quickly. The process will begin not with the 40th minute, but with the 1-20th, if the carbohydrate reserves of the body are seriously depleted.

Without feats

How to lose weight correctly by running? Train carefully, because if you get injured, then an excellent opportunity to lose weight will be inaccessible to you for several weeks or months, in severe cases even years. Most often, novice injuries occur because an inexperienced runner "sorts through" the mileage. If you, never training, immediately swing at 5 km, you can expect problems.

Return after break

And it's not that "you can not stand it". Only the next day can get a knee or ankle. If you return to jogging after the break, be sure to go through the introductory period - alternating periods of running and walking for several minutes. Weeks 2-3 must pass before you go to your normal workouts.

Oxygen is critically important!

How to run properly to lose weight? Slow enough. That is, breathing should suffice. If at the same time you are overtaken by an old woman on foot walking to the market, humble self-esteem. Over time, the speed increases, even if you do not work on it. Of course, you will not set records, but growth over yourself will be obvious. If you are suffocating, then those muscle fibers that are needed for fat burning are not working. Interval training to increase lipid consumption is suitable only for advanced. An attempt to quickly lose weight in this way, if the runner is not sufficiently prepared, will end with an injury. It is better not to risk the opportunities to lose weight.

How to run properly to lose weight? The principles are quite simple: give an exercise load on an empty stomach, consume a minimum of carbohydrates on the eve of training, move at a moderate speed and not be tempted to advertise interval training without at least 3 months of easy running.