How to achieve better running results for girls

Girls can achieve better running results by adjusting their running methods and habits, mainly by controlling running intensity, choosing appropriate running time, warming up before running, combining strength training, paying attention to diet and rest, and other methods.

1. Control Running Intensity

Running intensity directly affects weight loss results, and it is recommended to use interval running or variable speed running. You can start by jogging for a few minutes to warm up, then accelerate for a distance, then slow down to recover, and repeat the process. This running method can increase heart rate and increase calorie expenditure. It is appropriate to maintain even breathing while running and be able to speak normally but not easily. Running 3-5 times a week for 30-60 minutes each time yields better results.

2. Choose a running time

Running on an empty stomach in the morning can help burn fat, but attention should be paid to the risk of low blood sugar. When running in the evening, the physical condition is better and the exercise performance is better. Run 1-2 hours after meals to avoid gastrointestinal discomfort. Choose a fixed time for running according to your personal schedule and form a regular exercise habit. During menstruation, running intensity can be reduced appropriately, but it is not necessary to completely stop exercising.

3. Warm up before running

It is important to do 5-10 minutes of warm-up exercises before running, such as high leg lifts, open and close jumps, to increase heart rate, and leg stretching to increase joint mobility. Warming up can prevent sports injuries and help the body enter a state of exercise faster. After running, it is also necessary to stretch and relax, especially the muscles in the front and back of the thighs, calves, and buttocks, to help relieve muscle soreness.

4. Combined with strength training

Running alone can easily lead to muscle loss, and it is recommended to do 2-3 strength training sessions per week. Lower limb training such as squats and lunges can enhance running endurance, while core training such as plank support and push ups can improve running posture. After strength training, take a day off before running to fully recover your muscles. An increase in muscle mass can improve basal metabolic rate, making weight loss more long-lasting.

5. Pay attention to diet and rest

Supplement carbohydrates and protein in moderation before and after running, and the best nutritional effect is achieved within 30 minutes after running. Ensure 7-8 hours of high-quality sleep every day to promote physical recovery. On running days, it is important to drink plenty of water to prevent dehydration from affecting athletic performance. Record running data, gradually increase running volume and speed, and do not rush to achieve success.

Girls who want to lose weight by running should pay attention to gradual progress, starting with brisk walking and gradually transitioning to running in the early stages. Choose appropriate running shoes and sports underwear to reduce the risk of sports injuries. Maintain the correct posture while running, lean forward slightly, and swing your arms naturally. You can find running partners to encourage each other, or participate in running activities to increase fun. After running, pay attention to replenishing water and nutrients to ensure adequate rest. Long term adherence to running combined with a healthy diet can achieve ideal weight loss results.