Run five kilometers a day to lose weight five kilometers how to run

If you are never used to running but want to take the first step, 5K will be quite suitable for you to lose weight distance, set a goal, follow the following advice to start training from zero, soon you will see the results, become a veritable 5K runner!

Can you lose weight by running 5K every day?

Yes, you can lose weight. 5K distance with aerobic fat loss intensity, adhere to a period of training, is a very good weight loss effect.

Suggestions

Remember, however, that it is necessary to rest at least one day a week, without running or other training. If you do not let the body rest, the muscles will be too tired to get stronger, and may also increase the risk of injury.

Walk + run with exercises

Before you start running, warm up with 5 minutes of walking for each exercise, and recover with walking at the end, so that your body can return to its usual state. When practicing running, start with 30 seconds to 1 minute of running, then spend at least twice as long, that is, 1-3 minutes of walking, or walk until you can catch your breath before the next round. After that, you can slowly increase the running ratio, while reducing the walking ratio, and keep each practice run with a smile for 30 minutes.

Talk test, keep running comfortable

The key to successful training is to stay comfortable while running, and the talk test is a good way to know if your pace is correct. If you can talk while running, then you are at the right pace. If you can't breathe, can't talk, or are mentally always counting down the time to stop running, it means you're overtraining. Overtraining will increase the risk of injury and reduce the enjoyment of running, making it more difficult for you to return to the next round of training, you can see this concept as the story of the tortoise and the hare, training at the beginning of the walking ratio will increase, the pace is slowed down, but will allow the body to progress faster and succeed in slowly reaching the standard. Each practice run should be kept with a smile on your face for 30 minutes.

Practice Breathing

Breathing needs to be practiced? Yes, because running requires more oxygen than usual, and breathing efficiently by drawing oxygen deeply into the abdominal cavity through the mouth and nose is the key to getting the oxygen needed by the exercising muscles. Like dancing, try to combine your breathing rhythm with your footwork, breathing 2-4 times every 2-4 steps, you will breathe more efficiently and also provide more oxygen to your muscles. If you find yourself gasping for breath, the main reason may be that your body can not keep up with the pace speed, then please slow down.

Learn the pace

Pace refers to the number of minutes it takes to run each kilometer. For example, if you use a 6 minute pace to complete a 5K run, it will take you 30 minutes to complete the entire run. Learning to pace is one of the most challenging aspects of running, and the best way to learn is to practice. One way to do this is to bike or drive around your running range and note it, then predict how long it will take you to run, then actually run it once and review how close the predicted time is to the actual training time, if the difference is less than a minute then it's time to celebrate, if it's more than a minute or even longer, it's time to continue practicing and fine-tuning your running skills. Of course, there are many tools on the market to help speed, such as cell phone App or sports watch, can record running speed, time and distance in real time, and even calculate calorie consumption.

Build a solid foundation

Practice frequency, no more than 3 times a week, running training and rest or cross-training (such as cycling, swimming, muscle endurance training, yoga and other different types of exercises) can be carried out every other day, and 2-3 times a week to do a total of 1-3 sets of full-body strength training, because a variety of different training can forge more muscle groups, while strengthening muscles, tendons and joint strength, indirectly increase running efficiency and reduce the risk of injury . When practicing running, avoid comparing speed with your friends, and don't worry about how fast you are running, because once you have a solid foundation, the speed becomes faster naturally.