In pursuit of a healthy and beautiful body, many choose the path of sport. The choice here is huge, for every taste. One of the most common ways is running.
For information, you can imagine how many calories burn an hour of running. At an average speed of 18 km per hour, an average of up to 1000 calories can be spent per hour! Impressive figure.
How many calories burns run
To finally lose weight, you first need to understand the principle of operation of any organism. Together with food, a person receives calories, this is a kind of fuel for the body. They are spent on all vital processes - this is breathing, and heartbeat, and any movement. The next point is that in modern society, people basically no longer need to be in motion all the time. A sedentary lifestyle, work in the office, the circle of interests sometimes narrows to the screen of a smartphone. In this situation, not so much calories are spent. On the other hand, accessibility for anyone in one click to order a pizza or eat hamburgers at McDonald's. A colossal amount of calories goes into the body, and nowhere to spend them. In this case, the body acts simply - it puts them aside. And this supply becomes big bellies, sides and everything else.
How to be? The answer is still simple. Spend these calories in such a quantity that the body not only does not store excess, but also begins to spend already accumulated.
How many calories does running burn? Let us consider this question in more detail in this article.
For example, you can note how many calories a jog burns. For a beginner, this mark can range from 500 to 600 calories.
What is the use of running
Running for a person is as natural as breathing. When running, almost all muscle groups are involved. The load falls on the joints and ligaments.
When a person runs, the heart begins to work with acceleration, which invariably causes an acceleration of blood flow. And the faster the heart drives blood through the vessels, the more oxygen enters all tissues and organs.
Running actively helps cleanse the body of toxins and toxins that are excreted along with sweat.
And how many runs burn calories? For those who want to lose weight, running should definitely be included in their weight loss program. For example, it can be noted how many calories burns run per hour. In one run in 60 minutes, you can lose about 500 calories. Plus, when running, the body begins to produce serotonin. People who choose to jog in the morning as a charge feel happier, more focused, and more confident. What can we say about how pleasant it is to start a worker, and any other day in the fresh air, enjoying nature, birdsong or listening to your favorite tracks. After such a charge of positive, you can safely take on the conquest of any peaks.
First run: where to start
For a beginner it is very important to start running properly. From this first lesson depends on whether there will be a continuation, or it will end there.
It is recommended to follow some principles that will allow you to smoothly and organically integrate into the process without much stress for the body.
- Do not immediately try to conquer the distance of the marathon. For an unprepared athlete, this will become both physically and mentally impossible. The optimal distance is not more than 2 km. It is enough to know how many calories burn 1 km of running. So, at an initial distance of 2 km, you can lose about 500 calories.
- In the early stages, it is important to maintain a slow pace. Do not panic and think that you are doing something wrong. Everything will come with time. At the moment, it is important to accustom the body to a new kind of load and develop stamina. For reference, it is worth noting how many calories the run burns on the spot. In just 30 minutes of such a run, a person weighing 90 kg will lose 363 calories.
- Starting from the first lessons, it is worth developing the right running technique. When landing, you need to descend to the entire foot, or to its middle part. But by no means not on the heel! This will avoid sprains and discomfort. Over time, this habit will take root itself.
- Any running shoes will not work for jogging. It is worth consulting with an expert about what equipment is best to choose so that running is fun and beneficial.
- When the muscles get used to the loads, you can gradually increase the distance. Do not overestimate yourself, it is better to run more than 200 meters every day than not to cope with the goal of running another plus kilometer.
- One of the important components of running is stretching. At the end of the run it is recommended to do some exercises for lunges and inclines. Everything is done smoothly without sudden movements. This will help restore muscle after running.
- To run competently, you can seek advice from a qualified trainer or enroll in a group for training. This will avoid serious mistakes and learn the right technique.
Warm up as an important stage of running
Any coach and professional athlete will say that you cannot do without a warm-up. Her main goal is to prepare the body for a run. In order not to damage the muscles or ligaments, you need to warm up the body well, for which there is a warm-up.
If the run is chosen for weight loss, the warm-up should last up to 20 minutes. At the end of it, the pulse will reach a sufficient level so that without complications it will go directly to running.
- For a morning run, a more thorough warm-up is supposed. Her goal is to begin to wake the body, and then prepare for a run.
- It’s worth starting with a simple walk. You can count for this stage the path to the jogging place.
- Next, you need to gradually increase the pace. If the first 200 meters were walked in a calm step, then another 200 meters should be passed already faster.
- The next step will be simple exercises. Hand swings, bends, squats. They should be performed actively, repeating 10-15 times.
And the final step will be a preliminary run. You need to run at a slow pace, accelerating gradually. The main thing is not to forget to breathe correctly. At this, the warm-up is over, and the body is completely ready to start, in fact, jogging.
Already during the preliminary run, you can imagine how many calories the run burns. In 15 minutes of the final stage of the warm-up, up to 100-150 calories will be consumed.
How to efficiently spend calories while running
Just running is not tricky. But when the question is - how to run so as to lose weight - then you need to approach the matter wisely.
If you imagine how many calories a minute of running burns, and this figure fluctuates around 8 calories, then an hour of easy jogging can get rid of 480 calories. Of course, many factors are taken into account. So, for example, the greater the initial weight, the more calories are consumed.
But how to run so as to lose weight effectively?
- You need to finish the run gradually, slowing down the pace and moving on to a quick step, and then to a regular step. This will restore the heartbeat.
- During the run, the body should be slightly tilted forward, hands pressed to the sides and bent at the elbows. During running, the foot drops either completely or the toe.
- You need to move smoothly. At the same pace without jerking and speed reduction. Always in one position.
- Proper breathing while running is only through the nose. It is better to slow down if you have to gasp for air.
- For greater efficiency, it is good to alternate your runs. If you run exclusively along the park path, very soon it will stop yielding results. It is sometimes useful to run over rough terrain or arrange a sprint race.
- In order not to overstrain or not engage in half the strength, it is better to draw up a schedule with an exact indication of when to take a break, and when you need to add distance.
- It is very important to listen to your body. Sometimes it’s worth moving away from the schedule if the body gives clear signals to the need for change.
- It is important not to forget that weight does not go away with sports alone. One of the important components in losing weight is nutrition. A more balanced diet will help you burn calories more efficiently.
In order for running to bring results, one must not forget the importance of regular training. For starters, only 5-10 minutes three times a week will do.
What is interval running
There are several types of running. One of them is interval running.
When comparing this method of training will be the most effective in terms of burning calories. Its principle is to alternate the load. For comparison, you can specify how many calories a run burns for 30 minutes with a regular workout. The mark will fluctuate around 250 calories. Whereas in the same half hour of interval running, you can lose up to 700 calories!
An approximate interval run plan looks like this:
- slow run 30 seconds;
- fast run 30 seconds;
- sprint 30 seconds.
And so on, there is alternation throughout the run. Most often, interval running lasts no more than 10 minutes. The effect of such an exercise will continue for several days after training. However, not everyone can withstand such loads. Therefore, interval running should be chosen only by a physically well-trained person.
What is a hitch
At the end of the run, it is not recommended to skip such an important element as a hitch.
Jogging for about 10 minutes at an easy pace is good. This will restore breathing, calm the pulse.
You can perform several simple exercises, even those that were performed at the workout are suitable. A little bending, lunges, squats. This will help stretch the muscles and add flexibility to the body.
What clothes to choose for running
- First of all, jogging clothes should be light.
- An important indicator of good equipment is the ability to thermoregulate.
- Clothing should sit on the figure, not constrain movement, but also not be too voluminous.
- If classes most often take place in the evening, it is better to take care of the presence of retro-reflective elements.
- Sneakers must first be running.
- Shoes should not be tight and rub your foot.
- For running, it is important that the fabric base is mesh on the sneakers.
- The sole is by no means thin. There should be cushioning inserts on the toe and sole.
- It is good if the insoles can be removed to dry.
- It is advisable to purchase seamless socks.
For whom running is dangerous
It is forbidden to run to people with heart problems (heart disease, heart rhythm disorder, etc.).
It is recommended to consult a specialist before starting to run, in the following cases:
- feeling unwell;
- the presence of chronic diseases;
- after exacerbation of any disease;
- people over the age of 45.