How to run correctly for weight loss

Running is a great way to lose weight and improve the effect of any diet. However, many new runners often face difficulties such as feeling tired, short of breath and pain in the side. In order for running to bring only benefits and help you lose those hated pounds, you need to know a few rules.

1. Run in the evening
   The time of day you run affects the effectiveness of your workout. If morning running is a good warm-up for the body before main activities, then evening running is the best way to burn fat. In the evening, it is best to run an hour before dinner.

2. Start running in 10 minutes
   You shouldn’t immediately set high demands and set records. Start training with 10 minutes, adding 5 minutes every two days. The optimal training regimen is 4 workouts per week.

3. Use an interval training system
   For running to help you lose fat, use an interval training system. This means you walk at a brisk pace for 50 meters, then jog for 50 meters and run as fast as you can for another 50 meters. Ideal training time: 30-40 minutes. Introduce this system after 2 weeks of jogging.

4. Warm up before your workout
   In order for the body to enter the “fat burning” phase, it needs to be thoroughly warmed up. Walk 500-600 meters at a brisk pace. Also, do rotational movements with your knees: bring your two knees together, place your hands on them and start moving them in a circle. 20 times in each direction.

5. Train on clay
   For a beginner, it is best to run on dirt paths. Under no circumstances should you run on asphalt right away - this is the most difficult surface for a runner and your legs will quickly feel it.

6. Drink tea 15 minutes before training
   15 minutes before training, drink green tea with lemon and sugar. This will give you energy for running.

7. Be sure to have dinner
   To lose weight, you need to have dinner an hour after running. Don't skip this meal, otherwise your body will start storing fat and your workouts will be in vain. For dinner, eat meat or fish and salad.

By following these seven simple rules, you can make running an effective way to lose weight and improve your health. But remember that before starting any training, you must consult your doctor and make sure that you have no contraindications for playing sports. Also, do not forget that proper nutrition and a healthy lifestyle are integral components of success in losing weight and improving health, so you should monitor your diet and try to avoid bad habits. Running is a healthy and accessible sport that helps not only to lose weight, but also to improve the general condition of the body, increase endurance and mood. Start running today and achieve your goals!