Effective weight loss thanks to increasing the level of running-Beauty

If you’re running to lose weight, take it up a notch with these 7 tips to improve speed and endurance.

Just running every day won’t improve your running. So incorporating other forms of exercise and following a new diet can help you achieve your goals, especially if you’re trying to lose weight. Jogging for weight loss can be helpful for burning calories.

‎Sonia Bakshi, nutritionist in India shares the best ways to improve running to achieve weight loss goals

Just running every day won’t improve your running.

1. Consistency is the key to weight loss

Consistency means conforming to the same ideals, actions and manners over time. It requires you to act consistently, with purpose to get results.

Jogging enthusiasts should exercise 4 times a week and go 10 km. They will repeat this training pattern for several weeks, gradually increasing the distance to improve performance. An inconsistent runner will only train when they have time, while a consistent runner will always make time for training sessions.

Jogging enthusiasts should exercise 4 times a week and go 10 km.

2. Incorporate HIIT into your routine

High-intensity interval training (HIIT) is a great approach to boosting your overall fitness and speed as a runner. Start with a brisk 30-second jog, followed by a 2-minute slow jog.

Restart after a short period of time. On day one, start with four sets and work your way up. Increase your HIIT time gradually as your endurance improves, and incorporate squats and lunges to strengthen your glutes, quads, and hips.

3. Stress Management

Stress is an unavoidable aspect of life. It’s important for runners to learn how to manage stress by practicing positive thinking. Jogging helps reduce anxiety, depression and stress.

Jogging increases blood flow to the brain, making you respond positively to stressful events and reducing its levels by calming your body and mind so you can focus on your workout routine. yourself effectively.

Jogging increases blood flow to the brain.

4. Cycling

Cycling is a great way to improve your running. It aids in improving running performance by increasing body stamina and endurance. Cycling is actually pretty good for both recovery and training. Cycling is also a weight loss exercise because it helps you burn calories, boost your metabolism, and build muscle in your lower half, while jogging can help you tone your entire body and strengthen it. power.

5. Endurance training

It’s important to include endurance training in your weight loss journey. It helps you run faster, prevents injury, and increases your coordination and efficiency. Lifting larger weights with less reps is a good idea.

Also, use bodyweight exercises like squats, lunges, deadlifts, planks, and bridges to train your complete body. Remember that your goal is to increase strength, not bulk.

6. Eat to increase endurance

If you want to improve your game, you need to focus on stamina and energy. So fuel your body with foods that boost your endurance. Bakshi suggests focusing on getting 60 percent of your calories from carbs. Eat complex carbohydrates like brown rice, oatmeal, or whole grains. With these foods, you will feel more energetic throughout the day.

7. Improve your posture

Whether you are new to running or have already conquered many kilometers, you should always check your posture, especially when running. Poor posture can put stress on your spine, leading to back and neck pain. Exercise and stretching should be done on a regular basis to improve your posture.

Poor posture can put stress on your spine, leading to back and neck pain.

Things to keep in mind when doing physical activity

1. Stay hydrated: Dehydration can lower your energy levels and make you feel weak. While, if provided with enough water, you will be energized and regulate body temperature, supporting your body to function effectively.

2. Take breaks: It is important to remember to take breaks during activity. Exercise is just as important as rest. Taking breaks helps your body recover, improves performance, and reduces the risk of injury.