What are the tips for long-distance running to lose weight?

Exercise is the most recommended way to lose weight. Among various weight loss exercises, running is the simplest and very effective one. However, there are many tips for running to lose weight, such as choosing the right time to run, doing warm-up exercises before running, adjusting the stride frequency during running, especially adjusting personal breathing, etc. Long-distance running is especially effective for weight loss. Here are some tips for long-distance running to lose weight.

Long-distance running weight loss tips:

1. The best time to run: morning and evening

Morning and evening are the best times to run. The air is fresh in the morning, so go for a run to exercise your whole body while breathing in the warm sunshine. The ultraviolet rays are not too strong at this time, which can help increase your metabolism early in the morning and allow your body to enter a fat-burning state earlier. It is also a good idea to run in the evening before dinner. The temperature is not that high, and it is easy to run. It is also helpful in controlling appetite.

2. Drink a glass of water before running

30-1 hour before you start running, you can eat a little bit, such as a banana, to replenish your energy, but be careful not to eat too much, and try to give the food some time to digest, then drink a glass of water before running. On the way to run. Rehydrate your body by drinking water every 15 minutes to avoid dehydration.

3. Always warm up before running

Before exercising, stretch your body and do some warm-up exercises. This is not only to prevent injuries, but also to improve the efficiency of fat burning by preheating and stimulating the muscles. If you maintain the correct posture while running, the weight loss effect can be easily doubled.

4. It is recommended to run outdoors

Even if you have a treadmill at home, or like to exercise on a treadmill in the gym, running outside is more effective. It is inevitable to encounter external resistance such as wind and small uphill slopes outdoors, which increases the intensity of exercise to a certain extent, and is also a way to increase calorie consumption. In addition, outdoor running allows you to breathe fresh air, enjoy nature, relax your body and mind, and is more conducive to persisting.

5. Don’t run too frequently

2-3 times a week is best, giving yourself and your body enough time to rest and recover. Too much intensity will make it difficult to persist. In addition, don't rush to rest after jogging. Try your best to do 4-6 times of fast running on the spot for 10 seconds. This can further speed up the burning of body fat and consolidate the weight loss effect.

6. Replenish energy in time

If you always feel tired during exercise, it is very likely that you are not consuming enough energy. Consuming foods high in sugar 90 minutes before exercise will provide a quick boost of energy. At the same time, don’t forget to replenish your energy after exercise, so that you are always energetic and refreshed!

7. Stop running even if you feel the slightest discomfort

When running, the body should be in a very good condition. The brain will secrete various excitatory dopamines, and tissue fluid also plays a lubricating role. Once you feel slight discomfort in your muscles, bones, or ligaments, it may actually be more serious than you think.