In the dog days of summer, running not only requires preparation to prevent heat stroke, but also the mastery of correct running techniques. Otherwise, no matter how long you run, the weight loss effect won’t be very pronounced. Besides watching your diet, aerobic exercise is essential for weight loss, and most people choose running for this purpose. Running can be done not only in the gym but also outdoors, and the key is it helps slim down your entire body. If you grasp the following 4 key running points, it will greatly enhance your weight loss results.
Running Weight Loss Key Point 1: Each running session should last at least 20 minutes or more
Research has shown that after 20 minutes of exercise, fat begins to become the body’s primary energy source.
As long as you exercise, fat will be used as an energy source; there’s no specific time requirement for when fat burning begins. However, the proportion of fat used for energy will vary based on the duration of your exercise. If you can maintain your exercise for over 30 minutes, the fat-burning effect will be even better at this point.
Recommendation: Avoid excessive exercise for weight loss.
Running Weight Loss Key Point 2: Stretch and warm up before starting to run, and learn to breathe properly through the mouth and nose
For those who haven’t been running regularly, it’s important to gradually increase your running distance from short to long distances by slowly increasing the running duration. Avoid trying to run several kilometers in one go.
When starting to run, avoid sprinting or running at full speed. Do some warm-up exercises, stretch your muscles and bones—try jogging for 5 minutes + stretching for 3 minutes. Once you feel your body heating up, you can start running!
Adjust your breathing while running; fitness trainers suggest exhaling through the mouth and inhaling through the nose. This breathing technique not only provides your body with enough oxygen but also prevents you from inhaling too much dust.
Recommendation: Adopt a breathing pattern of three steps per breath. If you have sinusitis, wear a mask when running outdoors.
Recommendation: The optimal fat-burning zone is around 60% of your maximum heart rate; running for over 20 minutes within this heart rate range ensures maximum fat burning.
Running Weight Loss Key Point 4: During the dog days of summer, aim to run 2-3 times per week
Due to the hot and humid weather, setting your weight loss goals too high can be exhausting and challenging to follow through on.
However, setting a goal of running only once a week won’t push you enough. Skipping runs can set you further away from your weight loss goal over time.
It’s best to plan to run 2-3 times a week because unexpected situations won’t affect your weight loss results. For those wanting to speed up their weight loss by running daily, it’s recommended to run a maximum of 5 times a week. Exceeding this limit may lead to bone and joint fatigue and increased mental stress, possibly resulting in health issues. Moderate running is sufficient; learn to balance work and rest.
