The Correct Method for Weight Loss through Running
Disease description:
I am currently trying to lose weight and have tried running, but instead of losing weight, I actually gained some. I would like to know the correct method for losing weight through running.
Doctor's answer (1)
Dr. Yang Ziqi
Running is an effective aerobic exercise that helps burn calories, promote fat breakdown, and achieve weight loss. However, to achieve healthy weight loss through running, it is essential to use the correct running techniques.
1. Running posture: Maintain proper running posture by slightly leaning forward, taking moderate strides, landing on the midfoot, and allowing the arms to swing naturally. This posture helps reduce energy expenditure and improves running efficiency.
2. Warm-up exercises: Before running, perform 5–10 minutes of warm-up activities such as brisk walking or dynamic stretching, to mobilize the body's muscles and joints, prevent injuries, and help the body transition smoothly into exercise.
3. Duration of running: Each running session should last at least 30 minutes to effectively burn fat. For beginners, start with 20 minutes per session and gradually increase the duration to 30 minutes or more.
4. Balanced diet: During weight-loss running, maintain a well-balanced diet consisting of light, easily digestible foods, and avoid excessive intake of high-calorie, high-fat foods. Additionally, ensure adequate water intake to support metabolism.
