Does running always fail to lose weight? Try these 4 changes, weight loss efficiency skyrockets

Every time I make up my mind to lose weight by running, but only give up after a few days? Sweating profusely, the numbers on the weight scale remain unchanged? Don't rush to blame yourself for weak willpower, it may be that your running style needs a small adjustment. Many people think that running is about putting on sports shoes and running wildly outside, but in fact, there is a lot of knowledge hidden in it. Mastering several key techniques can double your weight loss efficiency.

1. Adjusting Running Intensity

1. intermittent running is more fat burning than uniform running

Research has found that using alternating fast and slow interval running can continuously burn more calories after exercise. You can try running fast for 1 minute, jogging or brisk walking for 2 minutes, in a loop. This mode can stimulate metabolism more than running at a constant speed.

2. Control heart rate at maximum The optimal fat burning range

maintains a heart rate between 60% and 70% of the maximum heart rate, and this range has the highest proportion of fat energy supply. The maximum heart rate can be estimated by subtracting age from 220, and then the fat burning interval can be calculated. Wearing a sports wristband for monitoring will be more accurate.

2. Optimize running time

1. Drink a cup of warm water before morning run

Running on an empty stomach in the morning can better mobilize fat supply, but pay attention to replenishing water. Drinking 200ml of warm water before running can prevent dehydration without affecting the fat burning effect.

2. Avoid running immediately after meals.

Just after eating, blood is concentrated in the digestive system, and running at this time can easily cause discomfort. It is recommended to start running 1-2 hours after meals to give the body enough time to digest food.

3. Improving Running Posture

1. Keeping the body slightly forward

The correct running posture can reduce energy loss. Slightly lean forward 5-10 degrees and use gravity to drive forward, which makes running more effortless and protects the knees.

2. Keep the stride frequency at around 180 steps per minute.

Excessive stride can increase joint burden. Increasing stride frequency and reducing stride length are more efficient running methods. You can use the metronome app to assist in practice and gradually adapt to this rhythm.

4. Pay attention to post run recovery

1. Supplement high-quality protein after running

Consuming protein within 30 minutes after exercise can help with muscle repair. You can choose easily digestible protein sources such as eggs and milk.

2. Ensure adequate sleep

Lack of sleep can affect growth hormone secretion and reduce fat metabolism efficiency. It is recommended to ensure 7-8 hours of high-quality sleep every day to allow the body to fully recover. Change is never achieved overnight, especially weight loss. Instead of pursuing short-term results, it's better to incorporate these tips into daily running habits. If you persist for a month, you will find that not only is your weight changing, but your overall mental state will also be refreshed. Remember, running is not about punishing oneself, but about meeting a better version of oneself.