Weight loss requires not only a reasonable diet but also appropriate exercise, the most common of which is running. Running not only provides the body with a good workout, but also promotes physical and mental health. The sweat shed during exercise can help you forget your worries and even help you lose weight. Today, I'll introduce some things to keep in mind when using running for weight loss.
I. Running Environment
If you have a treadmill at home, you can open the windows to breathe fresh air while running. When running outdoors, try to choose places with fresh air, such as parks or riverbanks. Try not to run during smoggy weather, as it is very harmful to your health. Also, try not to exercise near roads.
During a run, using surrounding buildings or other objects as references to set goals for yourself and achieving those goals step by step helps you stay motivated.
II. Pre-run preparation
First, let's talk about clothing. When putting on shoes, after slipping your foot in, tighten the shoelaces from the bottom up. To avoid restricting blood circulation, the shoelaces shouldn't be tied too tightly; leave room for your feet to move. Choose...
When choosing running clothes, opt for breathable garments that are not too loose.
Besides clothing, warm-up exercises are essential preparation before and after running. Warm-up exercises can begin with slow walking, followed by stretching exercises, and then gradually increasing the speed with some high knees and jumping exercises. When stretching, you can focus on stretching your calves, knees, hip joints, shoulders, etc., depending on your own fitness level. However, regardless of the type of warm-up exercise, be careful not to overdo it to avoid straining your muscles and joints.
III. Running Posture
When running, keep your head and shoulders stable. Keep your head facing forward, and unless the road is uneven, avoid leaning forward; keep your eyes focused straight ahead. Relax your shoulders appropriately, avoiding hunching. Arm swing should be a forward and backward motion with the shoulder as the axis; the lateral movement should not exceed the midline of your body. Your fingers, wrists, and arms should be relaxed, with the elbow angle approximately 90 degrees.
IV. Running speed
Many people believe that the faster you run, the faster you lose weight. This idea is actually wrong. While running fast burns more calories, it puts a strain on your calves, accelerating muscle growth and causing them to become thicker. Fat burning truly begins after 30 minutes of continuous exercise, so jogging for at least half an hour is the most effective way to lose weight. Besides weight loss, jogging is beneficial for the heart, lungs, liver, blood, and many other aspects of health, making it a very healthy form of exercise.
V. Post-run stretching
The main purpose of stretching after running is to relax muscles and improve their elasticity. Not stretching after running can lead to decreased muscle flexibility, lactic acid buildup, muscle soreness, and hinder muscle recovery and growth. Post-run stretching should primarily consist of static stretching. In addition to maintaining correct posture, it's crucial to control the intensity of the stretch. Stretch until you feel a moderate amount of pain in the target muscle; never use brute force, as this can easily damage muscles and ligaments.
