Running: 10 Tips for Athletic Trainers to Burn Maximum Calories While Running
Want to lose a few extra kilos, to purify yourself? Combining a balanced diet and running can pay off on your personality! Discover Patrick Helfer, Athletic Trainer's advice, to improve weight loss through running.
How do you (re)start running to lose the pounds and sculpt your body?
Start running at your own pace
If running is an accessible sport, meaning you can start it as soon as you want, without time constraints or equipment restrictions, it's important to go at your own pace and not rush your body and especially the joints that can be tested.
In fact, running is a "violent" physical activity, a trauma due to the many small impacts and traumas that it can have on the body. So you have to take it easy, whether you start running for the first time, or you resume after a break. During the first 3 weeks of recovery, sessions do not exceed 30-40 minutes (at a moderate pace, that is, between 8 and 11 km / h), and do not take place every day to allow the body to recover.
Choosing the right running shoes
If choosing a sports bra is important to getting good breast support, so is choosing sports shoes. Want to start running? So take the time to choose the right pair of running shoes: Specialty stores can help you choose the model that best fits your foot, and they often offer insole shaping for optimal comfort, depending on your running style. ). Finally, remember to choose shoes with a good sole thickness and take a half size, even if it is a size larger than your usual size, because the feet swell and "spread" during the session.
It seems to take the right attitude and technique
Running right sounds so easy...however, getting good posture isn't always so simple, yet it allows you to avoid pain and improve your posture.
When you jog, you tend to do a vertical sprint, so you need to remember not to jump too high, as this increases the severity of the shocks even more.
Also try to focus on your posture: don't run too far forward (we often tend to run bent over), so as not to put too much sway on the toes. If the attack of the foot during movement is at the level of the toe, then the knee is taking the most and the pain can come on quickly!
So remember to stand as straight as possible, look forward, lift your chin and pull your shoulders back.
The best way to work on your flat stomach, to improve your running pace, and to ensure complete hip extension, is by forcing yourself to bend your stomach, to engage the transverse muscles.
One last tip: don't forget to use your arms well when running, it allows you to take a better posture and increase speed, nothing air!
In a park, on the street ... What kind of terrain should be preferred for running?
The ideal terrain for running is dirt, because it is neither too stiff nor too soft, and the few bumps allow you to work on the ankle movement.
Bitumen should be avoided, unless you have a choice, because it causes a lot of shock, and trauma to the body.
And contrary to what we often think, running in the field is not optimal, because there are a lot of bounces, which generates many vibrations in the body ...
Thus, it is best to choose land for operation and vary if necessary, with asphalt running land, or playground from time to time.
How long does it take to start burning calories?
The time required for running to start burning calories, and thus losing weight, depends on the person.
But in general, it takes between 45 minutes to 1 hour for the fat energy chain to be affected and for the body to start using fat as fuel for energy.
To use running to see weight loss, jogging 1 hour and 15 minutes is recommended, which may reduce your endurance pace over time.
From one hour into the race it becomes interesting to reduce the size of your silhouette, but lengthening the effort as much as possible after this hour is better for results.
Combine running with other physical activity to relieve tension from head to toe
Running can reduce body fat, but to strengthen and tone your muscles, from head to toe and toe, you need to supplement your running sessions with weight training or muscle strengthening (more easily accessible).
For example, you can imagine a small fitness circuit to do at home, with squats, abdominals, push-ups, and exercises with lighter weights. Plan two muscle-building sessions per week, paired with two running sessions, and you'll get results on your silhouette.
The ideal is to start with a 30-40 minute weight training or muscle strengthening session, then run.
And yes, because muscle toning exercises require more focus and appeal to levels of muscle contraction that costs more energy than stamina. Also, completing cardio, to be more on the vascular system, allows the development of blood vessels, so we will recover better afterwards!
Running on an empty stomach: good or bad idea?
Running on an empty stomach to lose weight is a good idea, provided you do it in a reasonable manner.
Not only is it recommended to exercise after a close meal, but running on an empty stomach allows you to use up fat more quickly, avoiding bloating (even if you eat 3 hours earlier, the meal is not fully digested!).
Note that this practice is not recommended for people with hypoglycemia.
Running, or exercising in the morning on an empty stomach, is a routine that must be put in place that can pay off for weight loss. One could for example associate running with intermittent fasting (eating dinner early, stopping to eat until lunch the next day). If you do not have contraindications, this may be a good option, and the body quickly gets used to it.
Running and Losing Weight: Can You See Results Quickly on the Scale?
Whatever steps you take to lose weight, weighing yourself every day is far from a good idea. It is enough to weigh yourself from time to time, at most once a week.
Especially since at the beginning of the resumption of sports, which is the time when the routine is set up, we generally see very little results. Because the goal in the beginning is to improve your running style rather than looking for performance.
So a scale can be a dangerous tool, especially for people who are not overweight. Since muscle weighs so much more than fat, if there is a little fat it won't show up on the scale, which can be really frustrating and discouraging.
The benefits of the new lifestyle will be more apparent in terms of measurements, especially in terms of waist circumference. Remember to measure your waist at navel level for a reference point and take that measurement again a month later.
The exercise to adopt for a toned silhouette
In running, we mainly work the lower body: thighs, calf muscles, abdominal muscles if you have good posture, and a little back at the level of deep muscles. Running also helps strengthen your heart by stimulating your cardiovascular system.
For a toned silhouette and proportional buttocks, squats and bends at the level of the hips are the exercises that must be adopted and performed several times a week!
Segmentation, to burn more calories
Once you've found the right running technique, taken the right posture and performed several sessions at a moderate pace (at least a month after starting your training program), you can go ahead and increase the intensity during your walks, opting for interval training. The idea is to change the intensity, run at a fast pace, then recover by running more slowly, before starting again at a high pace.
Splitting gives you the advantage of increasing intensity more quickly and thus the ability to shorten your session while enjoying the benefits.
The more intense the effort, the higher the metabolism for maximum energy, the more quickly carbs are consumed, and therefore the fats are written down more quickly.