Running is one of the most effective ways to reduce weight gain, which affects the lives of millions of people worldwide.
Running helps in fat burning and reduces more calories per minute than any other type of exercise. The best part of running is all you really need to get started is a good pair of running shoes, a slot of time and the will power and stamina to get up and go.
It’s important to develop a proper running program in order to increase your running stamina. As you start out as a runner, you will find yourself running for a bit, then walking, then (as soon as you see a car coming!) running again until you build up the stamina to run the entire time. Pace yourself and maybe just start out with a 20-minute run, gradually increasing your time as you progress and your strength develops. Great progress can be made in as little as two weeks, where you should notice you’re walking less and running more.
Strive for an ultimate goal of running for 30 minutes. Once achieved, you should incorporate interval training as it increases endurance and supports weight loss by burning more calories during the running phase. Interval training will increase your V02 Max and improve your heart rate. Set challenging goals for yourself that will place more demand on the body, burn more calories and get you closer to your weight loss goal. With interval training, you will develop cardiovascular endurance so that you can run for longer durations.
Stride and gait are very important for runners. Many make the mistake of running with too wide of a gait, which places a lot of stress on the hip and knee joints. An efficient running stride is about 180-182 foot-strikes per minute. This is a comfortable pace that increases efficiency and reduces the risk of injury. You can gradually change your stride by being disciplined and patient, along with practicing it proper technique daily.
A shorter stride will serve you better in terms of increasing your physical fitness level and using your energy efficiently. For this, lean forward and make sure that your feet land close to your body. Another option is to defy gravity, which is done by reducing the contact time between the foot and the ground. In simple terms, it means that pull your foot up as soon as it touches the ground without bouncing too much. Some plyometric training will help to perfect this technique and will steer you away from a landing-standing-pushing momentum, which is cumbersome and will slow you down.
In order to perfect your stride, you need to minimize your bounce. Avoid an up-and-down motion. Instead adopt a forward motion as this will help you conserve energy and help build speed and momentum. It also helps reduce injury and aches and pains. If you bounce too much, you’re placing too much stress on the vertebrae, particularly in the neck. You can also add sprints to your training that will condition fast-twitch muscle fibers. This conditioning and training also increases stride efficiency and power. Hill running and cross training can also be incorporated into your running program.
By the time you master the perfect way of running, your waistline will have shrunk substantially! As you lose the excess fat, you will feel energized and become more active. Running will become easier and your goals will shift from losing weight to staying fit. Remember, all you need is a pair of running shoes and the great outdoors.
Originally published @ FITLODE.COM