Instructions for beginners: how to start running and lose weight?

You decided to start running around mornings, it is commendable! But if you have not done jogging workouts up to this point or have a lot of weight, you need to start with walking for 30 minutes at a time.

Prepare your body for running loads for 1-2 months. During this time, you can choose the optimal type of training for yourself:

• Running only

The workout starts with the minimum time values, you run for 10-15 minutes and the load time gradually increases.

Note that the processes of losing weight are turned on after 40 minutes of training, until this moment the body takes glycogen from the liver.

• Interval training

You alternate without walking and changing speed! For example, you can run for 5 minutes at an average pace, and then accelerate for 1 minute.

8 essential tips for newbies

Don't forget to repair your muscles! Don't jog every day.

Even a short workout is energy-intensive, so don't go on a strict diet.

Watch your breathing. Try to breathe through both your nose and mouth so that your muscles receive maximum oxygen.

Take your pulse into account! Subtract your age from 220, the resulting value will be optimal for the body while running.

Warm up before running.. Light physical activity and stretching will help you get in rhythm.

Choose the right sneakers. For overweight people, it is advisable to use shoes with reinforced shock absorption to protect the joints.

Run around the stadium if you are already prepared. Cross-country running burns more calories.

Don't stop if your weight starts to increase. This is normal, because you train muscles, they increase in volume.

How to improve your morning run results?

Do not forget about your diet, food should be healthy and balanced, without unnecessary restrictions. After a workout, do not refuse to refuel, the body needs it to recuperate.

Classes should be regular, for example 3-4 times a week. If you hit the track a couple of times in a month, it doesn't work.

Finally, have fun running!

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