Is it okay to run every day? Can running every day help you lose weight?

　　Is it okay to run every day?

　　It is true that running has many benefits for the body, but running every day may not be so good.

　　It is recommended that novice runners should not run every day. In addition, experienced runners should not practice running for three days in a row.

　　Insufficient muscle strength and the knee can’t bear it

　　Because the thigh muscles repeatedly contract and the knee joint repeatedly flexes and straightens during running, the patellar tendon ligament bears excessive pressure; when the pressure reaches a certain level, it is easy to cause subtle damage to the patellar tendon ligament. This is especially obvious for amateur runners who have no foundation in sports and fitness. If things go on like this, local aseptic inflammation can occur, as well as degeneration and brittleness of the patellar tendon.

　　The good thing is that when small injuries begin to occur in tendons, your body will try to repair the damage. Therefore, it is better to run every other day instead of running every day.

　　The greater the weight, the more harmful it is to the body

　　Running and other sports will cause resonance in fat, joints and other parts, and the resonance effect will eventually cause damage to the body and joints. Current research has found that the larger the volume and weight of fat, the stronger the resonance effect and the more intense the damage to the body. This is one of the reasons why you don’t need to run every day. It’s best to wear tights when running, which can provide a buffering effect to a certain extent.

　　Running every day is not good for the body. The body will have a resonance effect when running. This is why people with a large body weight are not suitable for running to lose weight. People who are overweight should remember not to run every day. They can use swimming instead of running.

　　Does not achieve the best weight loss effect

　　The body is a highly adaptable machine. When you first start running, you may consume 60-70 calories per kilometer. After running for a long time, your body has become a perfect running machine. You may only consume more than 40 calories at the same speed and distance.

　　Running can be more effective when paired with some anaerobic training (home dumbbell flyes, gym Smith racks). In addition, in order to ensure good coordination and flexibility of the body when running, you can perform some core-strengthening training (plank support, dumbbell Russian twists, etc.) on the day when you run without rest.

　　The correct way to lose weight by running

　　1. The best time to run to lose weight?

　　It’s best to run at a time that suits you. Those who like to run in the morning can do it before going to work, while those who prefer running at night can do it after returning home.

　　A more important question than choosing when to run is this: Don’t run on an empty stomach or on a full stomach. If you have an empty stomach, you will lose strength. If you have a full stomach, blood will be concentrated in the digestive tract, and strenuous exercise will have a negative impact on your body. healthy unfavorable. The best time is 2 to 3 hours after a meal.

　　When running on an empty stomach in the early morning, it is best to drink some sports drinks to help digestion and replenish energy, or eat a banana about 30 minutes in advance.

　　2. How long is the most appropriate running time?

　　As long as your physical condition and stamina can adapt, it doesn't matter how long you run. But after finally changing clothes and getting ready, it would be a waste if we only ran for 5 minutes.

　　If the goal is lower, you can first set it at 20 minutes. Basically, 20 minutes will not make people find it difficult to persist, and this time can also give the body's metabolism a change, breathing smoothly and naturally taking steps easily.

　　If you want to run for a while longer, you should gradually extend it to 30 minutes or 40 minutes. If you can run for 1 hour, you are an amazing professional player.

　　3. Is it okay to take a walk when you feel tired?

　　Of course, there is nothing wrong with walking for a while, but repeating "running-walking-running" will cause unnecessary fatigue. Just like a car needs more power when accelerating from 0, the acceleration process of "walking-running" at the beginning of running requires a greater force in an instant. Therefore, returning to the origin of fatigue will cause the accumulation of metabolic substances, making it easier to feel fatigue.

　　Running at a relatively stable speed can reduce the burden and allow you to last longer.

　　4. What speed is most suitable for running?

　　You are not running against anyone, so there is no need to run so fast.

　　Running too fast at the beginning can easily cause you to lose strength along the way and give up halfway. The correct speed is to run at a pace that allows you to breathe easily and have enough energy to smile and chat with people you meet. This is what we often call the "smile rhythm".

　　Even when you are running with someone, don't force yourself to adapt to the other person's speed. You should run at your own pace. However, you should pay attention to changes in the surrounding environment such as temperature, humidity, wind direction, etc. and adjust your speed appropriately. Don’t forget to talk to your body while running with a smile.

　　5. How many times a week is better to run?

　　Setting goals too high is often more difficult to implement. That is to say, if you run once a week, if you are lazy once, the total effect will be 0. If this continues, you will be in danger of giving up completely.

　　Generally speaking, 2 to 3 times a week is better. If you don’t have time to do it once a week because of your busy work, that’s okay. You can run once or twice on weekdays, and once on weekends to relax. “If you think so, it’s best to limit it to five times a week, because exceeding this range may unknowingly accumulate fatigue on the bones and joints, and also accumulate psychological pressure. Finally it became disease causes.

　　6. What should you do when you feel tired and don’t want to run anymore?

　　Even athletes will stop running when their physical condition is not good. Not suitable exercise There is no need to force yourself to run.

　　However, when you "feel too tired and don't want to run" due to daily chores and other reasons, a little light exercise can often change your mood.

　　Static fatigue caused by life stress can often be eliminated by exercising the body to improve blood circulation.