Burn fat and lose weight with running

Many people remember running only when they allow themselves to relax in terms of food. That is, the main motivator is the eaten piece of cake or several glasses of wine and so on. Sometimes they prepare for such holidays in advance: they run around before the planned feast. But will it be effective ">


  • 1 What is fat burning?
  • 2 When does fat burning happen?
  • 3 Burning fat while running
    • 3.1 Running on an empty stomach
    • 3.2 Intensive training

What is fat burning?

The human body has the ability to oxidize and burn fat. The latter is used instead of carbohydrates as fuel. This process is aerobic - the decomposition of fat occurs under the influence of oxygen. Simply put, fat is burned in large quantities during vigorous activity (running, cycling, Nordic walking), as a result of which the body is saturated with oxygen.

When does fat burning happen?

The bulk of the stored fat is burned during low-intensity physical activity. The better the shape, the more fat is involved in the digestive process. The duration of physical activity also plays a role: the longer it is, the more fat is oxidized.

Fat burning while running

Ideally, the fat burning process takes place, as a rule, at a pace of running that is comfortable for a person. According to experts, if a theoretically chosen pace a person can safely support eight hours without tears, then he is optimal.

In addition, the body benefits from running not only during training, but also after it, since it continues to burn fat for another two to three hours after the end of the run. For weight loss, it is also recommended not to eat food during this period, it is better to limit yourself to fluid intake and, perhaps, a small amount of protein.

Jogging on an empty stomach

If the form and state of health allows you to run at a slow pace before breakfast, which speeds up metabolism and promotes fat burning, you must follow the rules:

  • Morning run you need to do on an empty stomach. The maximum run time is 40 minutes.
  • The maximum oxygen consumption is approximately 50-60%. To determine the optimal training intensity, a lactate test is used.

Intensive training

Which option will be better and more effective: long slow run or intense sprints ">

The conclusion suggests itself: the optimal solution is to combine slow running in the aerobic zone (this is the pace when you can calmly talk during training without feeling discomfort) and intense short runs with breaks. The latter is recommended not more than once a week.

There is another important nuance on which the productivity of fat burning depends on the quality of food and sleep. The fact is that this process lasts around the clock, not stopping for a minute, and especially during a sound sleep. Therefore, it is important to ensure proper nutrition and to prevent lack of sleep.

In conclusion, you should pay attention to the following question: is it permissible to drink coffee or tea before a run?> Green tea or espresso is even recommended before exercise in the morning. Why? The fact is that due to caffeine the body starts the metabolism process. Therefore, you should not refuse such pleasure It’s worth it, because it will improve your mood, and a run will give you a boost of energy.