How to arrange for running to lose weight

Running for weight loss can be scientifically arranged through controlling intensity, adjusting diet, regular sleep, cross training, monitoring progress, and other methods. Running is an effective aerobic exercise, but a plan should be developed based on individual physical fitness and health status.

1. Control intensity

Beginners should start with low-intensity jogging, lasting 20-30 minutes each time, with heart rate controlled at 60% -70% of maximum heart rate. After adaptation, it can gradually be extended to 40-60 minutes, 3-5 times a week. Avoid sudden increases in distance or speed that may cause muscle damage. When running, the intensity can be judged by speaking tests, and it is advisable to be able to speak short sentences completely.

2. Adjust diet

During running, maintain a calorie deficit and reduce daily intake by 300-500 calories. Increase the intake of high-quality proteins such as chicken breast and eggs, and supplement with whole grains, vegetables, and fruits. Avoid high sugar and high-fat foods, and supplement easily absorbable carbohydrates and proteins such as bananas and yogurt within 30 minutes after running.

3. Regular sleep schedule

Ensuring 7-8 hours of sleep per day helps with muscle repair after exercise. It is recommended to schedule running time in the morning or evening, avoiding exercising on an empty stomach or within 1 hour after a meal. Arrange 1-2 days off per week to prevent excessive training from causing cortisol levels to rise and affecting weight loss.

4. Cross training

combined with strength training such as squats and plank support can improve basal metabolic rate, 2-3 times a week. Low impact exercises such as swimming and cycling can reduce the pressure on joints caused by running. Yoga or stretching exercises can improve flexibility and reduce the risk of sports injuries.

5. Monitor Progress

Record weight, waist circumference, and other data on a weekly basis, but do not overly focus on short-term fluctuations. Track exercise metrics such as pace and distance through a running app to gradually improve training quality. If discomfort such as knee pain occurs, adjust the plan or seek medical evaluation in a timely manner. Running for weight loss requires 8-12 weeks of persistence to show significant results, and the initial weight may temporarily remain unchanged due to muscle growth. It is recommended to choose professional running shoes to reduce joint burden and fully warm up and stretch before and after running. Combining dietary records and body fat percentage monitoring can more accurately evaluate weight loss effects and avoid relying solely on weight data. When experiencing sustained fatigue or joint discomfort, one should consult a sports medicine specialist.