As long as you use the right method, you can lose weight just by running.

　　Running is a very good aerobic exercise, and it is not restricted by time and place. Many people can achieve the purpose of losing weight through running, so how to quickly achieve the purpose of losing weight through running?

　　Maximize fat energy supply

　　No matter what kind of fat-reducing exercise it is, its fundamental purpose is to improve the energy supply efficiency of fat during exercise. Simply put, it is to maximize the energy supply from fat.

　　Among the three types of exercise: high-intensity, medium-intensity, and low-intensity, the energy supply ratio of fat during moderate-intensity exercise is about 80%. Therefore, only by maintaining moderate-intensity exercise can the energy supply efficiency of fat during exercise be the highest.

　　Running needs to be done step by step

　　Running needs to be done step by step. Many people like to force themselves to run 5 kilometers or 10 kilometers at the beginning, and even refuse to stop when they feel unwell. If you are a novice runner, if you want to complete a 5-kilometer run, you can try to start with a brisk walk, then alternate between 2 kilometers of brisk walking and 3 kilometers of running, and finally jog 5 kilometers. This will allow your body to slowly adapt to the intensity of exercise and will not cause you any injuries.

　　Increase height exercises

　　It goes without saying: you have to use more force when running on a slope than when you run on a flat road. If you can't find a suitable slope for running around, you can leave this task to the treadmill. On the treadmill, each level of inclination can help you burn 10% of calories. You have to remember that everything is difficult at the beginning. Don’t think about climbing to the top at the beginning. You need to choose a more comfortable track to start running, or set an inclination angle of 4% on the treadmill, then run hard for 30 seconds, then return to jogging speed, and wait until you breathe heart rate Return to normal, then change the tilt angle to 4% and repeat the above steps. After four sets, you can try a 4 percent tilt angle.

　　Morning and evening are the best times to run

　　The air in the morning is the freshest moment of the day. Go for a run outdoors to stretch your body, breathe and bathe in the warm sunshine. The ultraviolet rays are not very strong at this time, which can help speed up your metabolism and put your body into a fat-burning state in advance. It is also good to run in the evening before eating. The temperature is not high and it is easy to run. It also indirectly helps control appetite.

　　Stretch after running calf

　　Stretching after exercise is crucial to shaping your calves. Here is a trick for those who like to be lazy. You can completely abandon the traditional leg-crossing massage. A more convenient way is to stand at an arm's width away from the wall, and then use your hands to support the wall, with your body forming a 30-degree angle to the wall. Hold on for 5 minutes and feel the calf muscles being stretched infinitely. You can adjust it according to your body's flexibility.

　　Go for a run outdoors more often

　　If you have a treadmill at home or like to go to the gym to use a treadmill exercise , you can change the way, in fact, going out for a run is more effective. Outdoors, you often encounter external resistance such as wind and uphill slopes, which increases the intensity of exercise to a certain extent and is also a way to increase caloric consumption. In addition, running outdoors can breathe fresh air, embrace nature, and effectively relax the body and mind, which is conducive to persistence.

　　Things to note when running to lose weight

　　Choose running shoes that suit you

　　It is recommended to choose shock-absorbing running shoes based on ergonomic design. Such running shoes can completely fit the shape of your feet. They can absorb the shock caused by running and provide decompression protection for your calves, feet and even your brain. It is worth noting that since a woman’s pelvis is wider than male , the foot is more likely to turn inward when running, so you should also pay attention to whether the running shoe has a support strip on the inside of the arch and whether there is a stabilizing piece on the external heel.

　　Stretching before running is important

　　The energy in the body is divided into two types: reserve energy and rapid energy. The reserve energy can only be burned when the rapid energy is almost burned. Therefore, if you want to effectively lose weight by running, you should do some stretching or relaxation exercises before running. On the one hand, you can consume part of the glycogen first, and then run again, so that the fat burning efficiency can be greatly improved. On the other hand, it can also warm up and prevent injuries.

　　Drink juice after running

　　Experts suggest that the plain water or sports drinks you drink after running to lose weight can be replaced with juice, which can not only replenish the lost water, but also replenish a variety of vitamins and minerals. More importantly, this can relieve uncomfortable symptoms such as muscle soreness after exercise because the juice contains natural anti-inflammatory ingredients. In addition, drinking lemon water immediately after running is also a tip to prevent fatty acid accumulation in the body. So, drink juice after running in the future.

　　Don't run fast

　　Don't think that the faster you run, the more fat you will burn. The situation is just the opposite. When you run fast, the oxygen supply in your body is insufficient, and your body is doing anaerobic exercise. Fat cannot fully participate in burning, so it cannot be consumed. Aerobic exercise with relatively low intensity can actually promote fat burning in your body. So how to judge whether the current running intensity is aerobic or anaerobic exercise? The simplest way is that if you feel out of breath when running, it means that your body is performing anaerobic exercise. If your breathing is even and coordinated when running, and you can even chat with people around you while running without feeling breathing disorder, it means that you are doing aerobic exercise that can best promote fat burning.

　　Don’t just run for 20 minutes

　　Theoretically, under the premise of sufficient warm-up, jogging for 20 minutes will consume almost the same amount of energy quickly. When the stored energy fat begins to be mobilized and ready to be burned, if you stop exercising at this time, you will not be able to achieve the goal of fully burning fat. Therefore, if you want to lose weight through running, you must run for at least 20 minutes. 40 minutes is the running time recommended by experts.

　　Don't run every day

　　Although jogging is good for maintaining healthy and lose weight, but experts do not recommend running every day. It is best to run once every other day, and the running time should be controlled between 20 and 60 minutes to avoid muscle fatigue and joint wear caused by excessive running. As for the day you don't run in between, you should do some stretching exercises to stretch your body and increase the flexibility of your whole body. You also need to do enough relaxation activities just after running, rub yourself with hot water instead of cold water, and wait until your heart rate returns to normal before drinking water or eating. This concept is very important and is the key to ensuring smooth metabolism throughout the body, especially to prevent the accumulation of fat and fluid in the limbs.