Running is a very efficient type of aerobic exercise for weight loss and improving fitness, especially when practiced at high intensity, increasing heart rate. Find out what the benefits of aerobic exercise are.
Running training that can lead to fat burning and, consequently, weight loss can lead to the loss of 1 to 2 kg per week, since it intersperses moments of high intensity with a calmer run, which accelerates the metabolism and, consequently, increases the energy expenditure. However, the results may vary according to the person, as it depends on the biological individuality of each person, in addition to the fact that weight loss is greater when there are more pounds to lose than the ideal weight. Check out some tips to lose weight and lose belly.
How training can be done
Running training to lose fat is done in 4 weeks, with progressive effort and on alternate days (Tuesday, Thursday and Saturday, for example), so that the muscle can rest and to prevent the loss of muscle mass. Before and after each workout it is important to perform stretching exercises to prepare the body and avoid injuries, such as contractures or tendonitis, for example. Here's how to do leg stretching exercises.
Running training to burn fat consists of:
| Tuesday | Fifth | Saturday | |
| Week 1 |
10 min walk + 20 min brisk walk |
10 min walk Switch between 3 min walk + 1 min trot (6 times) |
10 min walk Switch between 3 min walk + 2 min trot (5 times) |
|
Week 2 |
15 min walk + 10 min trot + 5 min walk |
5 min walk Switch between 2 min of light running + 1 min of walking (8 times) |
10 min walk Switch between 5 min trot + 2 min walk (5 times) |
|
Week 3 |
5 min light running Switch between 5 min light jog + 1 min walk (5 times) |
10 min light running Switch between 3 min of moderate running + 1 min of walking (8 times) |
5 min walk + 20 min light run |
|
Week 4 |
5 min walk + 25 min light run |
5 min walk Switch between 1 min of strong running + 2 min of moderate running (5 times) 15 min trot |
10 min walk + 30 min moderate running |
In addition to running training to lose fat, training can also be done to run specific distances or decrease time, for example. Learn how training is done to run 5 and 10 km and how to go from 10 to 15 km.
What to do during the race
During the race it is important to drink at least 500 ml of water every 30 minutes of training to replace the minerals and water lost through sweat, in addition to being important to prevent cramps, which can arise due to dehydration.
In addition, to maximize the results of training, it is important to eat a slimming diet that normally includes foods rich in fiber and low in calories and, therefore, should not contain foods rich in sugar or fat. Learn how the diet is made for hypertrophy and fat loss.
If during the run you feel the so-called 'donkey pain' or 'fagot pain', it is important to focus on breathing, slow down and when the pain is gone, regain your rhythm. See what are the main causes of running pain and what to do to avoid each one and how to maintain correct breathing in: 5 tips to improve your running performance.
Find out what to eat before, during and after training in the following video:
