Downhill running will help you lose weight. 5 taboos for running to lose weight.

　　Running is a whole-body aerobic exercise that burns fat. Among them, running in place is the simplest and most effective way to lose weight. As long as you pay attention to some techniques, it will not only help you lose weight, but also help you partially shape your arms, waist, abdomen and thighs!

　　How long does it take to lose weight by running?

　　Many people think that the body only begins to consume fat to produce energy after running for 20 or 30 minutes. But in fact, which "fuel" the body chooses to consume is not determined by exercise time, but by exercise intensity, that is, running speed.

　　At low speeds, the body burns fat； At higher speeds, sugar is burned. Therefore, if you run too fast, your body will only use sugar and cannot lose weight. But if you run too slowly, although you can continue to consume fat, unfortunately, the speed is limited, and you may not get obvious weight loss results even if you run for a long time.

　　How to lose weight properly by running

　　1. Downhill running is more useful than uphill running

　　The traditional view in the past was: run up the hill quickly and then run down slowly.

　　The new idea is: run down the hill quickly, then run up slowly

　　Downhill running is a must for long-distance runners. Running downhill can increase the pressure on your feet and allow your legs and feet to adapt to greater impacts. Of course, the premise is that the impact force cannot be excessive. Running downhill increases your speed as your muscles adapt to the demands of faster steps.

　　It is appropriate to run downhill once or twice a week exercise , best done after completing other easy running workouts. Just find a short slope and do four to six downhill running exercises, each time taking 20 seconds. After a downhill run, relax your muscles by jogging uphill.

　　2. Find a more reasonable stride length

　　The traditional view in the past was that human stride length is innate and should be maximized as much as possible

　　The new idea is: change the stride length and use a better stride length

　　High-level runners run more efficiently than ordinary people. They consume less energy than ordinary people when running at any speed. An efficient stride not only makes running more comfortable, but also reduces the risk of injury. In the past, people thought that ordinary people did not need and were not able to learn the running methods of high-level athletes. However, the latest scientific research shows that anyone can change the stride length and find a more efficient running pattern. However, you need to take it step by step, revise one aspect at a time, practice enough, and become familiar with each change step by step until everything becomes a habit. Here are three effective ways to change your stride length:

　　1. Shorten the stride length

　　According to statistics from Alan Hereljak, a Ph.D. in biomechanics at the University of California, Sacramento, at least 8 out of 10 amateur runners have excessive strides. This will not only increase the impact of running on your feet, but also reduce your speed. To correct the mistake of taking too long a stride, you need to keep your body slightly forward when running, so that your foot can land slightly closer to your body in advance.

　　2. Defy gravity

　　Runners should try to minimize the time their feet are on the ground. During your run, once your front foot touches the ground, your supporting foot should be pushed back and raised. A standard pattern: land, plant firmly, and then push off backwards.

　　3. Reduce jumping

　　When running, you can imagine that there is a ceiling 5 cm above your head, so you cannot jump too high when running. This way your pace will be more stable and efficient. Running doesn't require too much up and down movement, all you need to do is move forward.

　　3. Do speed running training

　　The traditional view in the past was that only professional players need speed

　　The new idea is: speed can benefit everyone

　　Thinking back to your past running workouts, how much of them were fast runs without oxygen? Today's top athletes have at least 20% of their training in acceleration running, return running, etc. This can exercise the part of the muscle fibers that do not need to be metabolized during jogging - fast-twitch fibers. It can also increase the maximum oxygen-carrying capacity of the blood and enhance the strength and efficiency of your steps. Speed ​​training also increases your caloric expenditure, and you burn more fat, for one simple reason: the faster and harder you run, the more energy you use. Fast running, like strength training, is an exercise that develops the body's fast-twitch muscle fibers.

　　You can practice "step-style" running on an ordinary track: first, jog for 5 to 10 minutes to warm up, and then fully stretch your muscles and bones.； Then sprint for one lap as fast as possible, then jog for one lap ； Then sprint twice quickly and jog once ； Next, run three laps quickly and jog one lap slowly. ； And so on, sprint four laps...finally jog for 5 to 10 minutes to relax.

　　5 taboos for running to lose weight

　　Taboo 1. Gobble a big meal after running

　　After a run, you'll burn a lot of calories, which can cause hunger pangs, but it's important to eat smart.

　　Not only will eating junk food cause you to take in more calories than before, but you'll soon be hungry again. While a post-run snack is essential, it must be protein- and carbohydrate-rich and contain no more than 150 calories.

　　If you eat only after running, remember to allocate the nutrients in your meals appropriately and don’t wolf down your food to reward your efforts. If you are completely hungry after every run, that means you should eat some food before running.

　　Taboo 2. The amount of exercise cannot meet the needs.

　　If you can't see results no matter how much you run, then take a look at your schedule. One 45-minute run or two 20-minute runs per week will not burn enough calories to help you lose weight. To lose 1 pound per week, you need to burn 500 calories per day through a combination of diet and exercise.

　　If weight loss is your goal, then you'll want to run 3-4 times per week, combined with other calorie-burning aerobic exercise and/or metabolism-boosting strength training, intermittently.

　　Taboo 3. Consumption is less than expected.

　　After your run, you are sweating profusely and believe you have burned 500 calories. But is this true? In fact, a 150-pound female , running at a pace of 10 minutes per mile for 45 minutes will burn 495 calories.

　　If you don't run long enough or fast enough, you're not burning as many calories as you think. You'd better choose to use heart rate Track your training with a monitor or one of those useful running apps to make sure you're burning enough calories.

　　Taboo 4. Doing the same exercise over and over again.

　　If you find a good 3-mile practice venue on your doorstep, it might help you develop a running habit. But the problem is, if you keep doing the same running routine over and over again, after a few weeks, your muscles will adapt. This is one reason weight loss plateaus.