achieve these 8 words winter running weight loss is simple

Many running enthusiasts or people looking to lose weight might have this understanding: running in spring is very invigorating, running in summer burns a lot of fat, running in autumn feels the most comfortable, and as for winter...

In such a season where the weather is unfavorable, the environment is not conducive, and people are not in harmony, various forms of laziness seem to be the correct posture, and indulging in food and drink almost stems from the human instinct to store fat for winter. It's already good enough not to be OUT, let alone talk about losing weight.

However, did you know? As long as you master the correct methods, you can still run and lose weight even in winter!

No.1 Havea Planfor Running

In winter, getting up from a warm bed or a comfortable sofa to run is indeed not an easy task. Therefore, setting a running plan for yourself and following it not only establishes a sense of discipline but also effectively avoids over-exercising due to occasional enthusiasm.

Running Frequency: Winter not only has harsh weather conditions but is also a high season for serious sports injuries like sprains and strains. Running every day can increase the physical load and injury risk, and also affect the runner's enthusiasm. Therefore, it's best to adopt a 'three days of fishing, two days of drying nets' approach to winter running. Of course, this 'fishing' and 'drying nets' should be principled: runners can determine their running days based on their exercise level, physical condition, and local climate, such as running every other day, running two days and resting one day, or running one day and resting two days.

Running Duration: The primary goal of running is effectiveness. If the running time is too short, it won't achieve the desired fat-burning and weight-loss effect. Therefore, each run should ideally last more than 20 minutes; however, the duration should not be excessively long, preferably within 50 minutes. Spending too much time in the cold outdoors can lead to frostbite, respiratory infections, and other issues.

Time and Place: Running time is generally determined by the runner's work and life habits and the local temperature and climate. Usually, it's best to choose a time of day when the temperature is higher and the air quality is better. The running location should have vegetation cover, less wind, be away from main city roads, and have flat, non-slippery surfaces. Additionally, it's best for runners to choose relatively fixed times and routes for running. This not only saves the time and effort spent adapting to route changes but also helps form a running habit, providing a good physical state to boost the basal metabolic rate in winter.

No.2 HaveTargetedRunning

For most runners, achieving a significant pace improvement in winter training is not very realistic. However, controlling weight or burning fat is not difficult to achieve. This requires targeted training, with the clear purpose of fat burning.

Running Speed: Winter is not a suitable season for running too fast. Running too fast can shift the body's main energy metabolism from aerobic to anaerobic, which is not conducive to calorie burning and can lead to a large accumulation of lactic acid. Additionally, runners are more prone to falls or injuries due to muscle, joint, and ligament overload. Therefore, it's recommended to adopt a slow or medium-slow running pace in winter.

Running Heart Rate: Although winter running does not easily cause fainting or sudden death due to excessive intensity like summer running, monitoring heart rate is still a good way to control running effectiveness. Generally, during low to moderate-intensity aerobic running, the heart rate should be controlled at 120-140 beats per minute. When the heart rate reaches 60%-70% of the maximum heart rate, it is the fat-burning zone, which is beneficial for weight loss.

No.3 HavePreparationfor Running

Winter running is not as carefree as summer running. If you don't want to encounter constant troubles and issues during and after running, you must not take the preparation work lightly.

Running Gear: When it comes to winter running preparation, gear is an unavoidable topic. Suitable clothing, well-protected shoes, and practical small items are essential. In short, the best principles for choosing winter gear are comfort, warmth, and not being cumbersome.

Warm-up Exercises: Running for too short a time has no exercise effect, but running too long outdoors is not good for health. How to balance this? The answer: warm-up. Warming up not only prevents injuries during running but is also a process of energy consumption. Studies have found that at the beginning of exercise, the body's fat does not immediately start to be consumed in large quantities; instead, sugar metabolism is the main energy source. After 10-15 minutes, when the excess sugar in the body is largely consumed, fat metabolism gradually increases as the main energy source. Especially in winter, when the basal metabolic rate slows down, the warm-up time indoors should be longer than in hot weather, generally reaching 20-25 minutes.

Cool-down Exercises: Many people are too lazy to do the 10-20 minutes of cool-down exercises after running. However, if you consider it as a way to shorten outdoor running time while continuing to burn fat, you might be more motivated.

No.4 HaveControlin Running

The human body efficiently and organically maintains a stable state for a long time. Therefore, while striving to run, if you cannot control the increased supply demand that comes with it, it's all in vain. While 'opening the flow,' you must also do a good job of 'saving the source.'

Exercise Supplements: In winter, the body's heat loss increases. Therefore, after a period of running, the body's craving for carbohydrates can sometimes exceed that for water. At this time, runners can choose to drink some sugary functional drinks in moderation. However, for running training within 1 hour, there is no need to supplement with energy bars or chocolate, as this will only make your weight loss plan even more difficult.

Diet Control: In winter, people's appetite increases, and the demand for meat and sweets rises significantly. This is not an illusion but has scientific basis. It is also one of the main reasons people tend to gain weight in winter. Therefore, to lose weight through running, diet control is essential. Besides necessary energy supplements, runners can choose high-fiber foods that provide a sense of fullness. This not only controls excessive intake of carbohydrates and fats but also alleviates excessive appetite.

The above methods are very common but also very effective. Don't believe it? Give it a try!