How to lose weight by running scientifically? You can do it by mastering two points

For obese people, they usually particularly approve of the method of losing weight through exercise. As running is a common sport, how to lose weight through scientific running methods requires everyone to master the following two points.

1. Find a more reasonable stride

High-level runners run more efficiently than ordinary people. They consume less energy than ordinary people at any speed. An efficient stride not only makes people run more comfortably, but also reduces the risk of injury. In the past, people believed that ordinary people did not need or have the ability to learn the running methods of high-level athletes. However, the latest scientific research results show that anyone can change their stride and find a more effective running pattern. However, you need to proceed step by step, correct one aspect at a time, practice fully, and become familiar with each change step by step until everything becomes a habitual pattern. The following are three ways to effectively change your stride:

1. Shorten your stride

According to statistics from Alan Hreljac, Ph.D., a biomechanic at the University of California, Sacramento, at least 8 out of 10 amateur runners have overly long strides. This not only increases the vibration of the feet when running, but also reduces the speed. To change the error of over-striding, you need to keep your body slightly forward when running, so that your stepping foot can land in advance at a position slightly closer to the body.

2. Fight against gravity

Runners should minimize the time their feet are on the ground. As you run, once your leading foot hits the ground, your supporting foot should push back and up. A standard pattern: land, plant your foot, and then push back.

3. Reduce jumping

When running, you can imagine that there is a ceiling 5 cm above your head, so you can't jump too high when running. This way your steps will be more stable and effective. Running does not require too much up and down movement, all you need to do is move forward.

2. Do acceleration running training

Think back to your past running exercises. How much of it was fast running under anaerobic conditions? At least 20% of today's top athletes' training content is acceleration running, shuttle runs, etc. This can train the muscle fibers that do not need to undergo new metabolism during jogging - fast muscle fibers, and can also increase the maximum oxygen carrying capacity of the blood, and enhance your footwork strength and efficiency. Speed ​​training will also increase your calorie consumption, and you can eliminate more fat. The reason is simple: the faster and harder you run, the more energy you consume. Fast running is like strength training, both of which are exercises for training the fast muscle fibers of the human body.

You can practice the "step-by-step" running method on an ordinary track: first, jog for 5 to 10 minutes to warm up, and then stretch your muscles and bones fully; then sprint one lap at the fastest speed, followed by jogging one lap; then sprint two laps quickly, and jog one lap; next, jog three laps quickly, and jog one lap; and so on, sprint four laps... Finally, jog for 5 to 10 minutes to relax.