We will not argue and you do not recommend, but running, even if you like it, is the most universal means among all sports for maintaining beauty and health. The fact that it occurred to you to lose weight by running is not at all surprising, because most people run exactly for this purpose. And in order for the result to justify the waste of time and energy, it is extremely important for you to know how to run properly in order to lose weight.
Benefit
Running is useful not only as a fat burner . During the jogs we train the endurance of our heart muscle, increase the volume of the lungs, learn to breathe deeply. Our brain is actively enriched with oxygen during running, this is due to accelerated blood circulation and nutrition of all organs. Thanks to this fact, it is likely that during or after the race you will be daunted by some brilliant idea, or at least an original solution to the problem.
During the run, the development of endorphin, the hormone of happiness, is activated, those who run not for the first time will confirm the feeling of emotional recovery, omnipotence, vigor of spirit, the culprit of these positive sensations is endorphin.
rules
Dosing the distances
The first thing you need to know is not exactly how to run , but rather how much to run. After all, if you are just starting to introduce sport into your life, having leaned over the stick with the first run, you can repel yourself for a long time. So, for the newcomers first time (3-4 weeks) should run for 7-10 minutes. When you feel that you no longer suffer, do not get tired and run for pleasure, boldly raise to 15-20 minutes. Thus, once a week continue to increase the distance and reach the most favorable slimming time - 40 minutes.
Pace
From the pace of running depends largely on whether you will lose weight or not. Therefore, the answer to the question of how to run properly for weight loss can be - the average pace. If your speed is too slow, the pulse will not increase to the frequency at which the fat burning process is activated, and, alas, your run will go down the drain. Too fast rate will lead to exhaustion of both muscles and heart.
Breath
Now a few words about how to run and breathe properly. As you know, you need to breathe with your nose and exhale with your mouth. It would seem that it is more convenient to do both by mouth, but here there is a specificity.
During inspiration through the nose, air is heated (or cooled) to an acceptable temperature for the body. In addition, special fleecy shoots in the nose filter the air - all the dust and dirt lingers on them, and the lungs are already getting cleaned air. Another plus of nose breathing is that the nose makes breathing more uniform and stable, and athletes who breathe through the mouth never reach the finish line first - gusty breathing breaks the pace.
Moving away from the "nose and mouth" dilemma, one should mention diaphragmatic breathing. It should be trained consciously. Most of us are breathing, while deep breathing means filling the lungs with air to the abdominal area.
Warm up
We tend to neglect warm-up and warm-up, and immediately "take the bull by the horns". The result of this enthusiasm or laziness is the stretching
results
If you belong to people who expect global changes after a week's runs, you may not start. Effects in losing weight, health will gradually arise and become really noticeable in a couple of months. So, be patient!