How to lose weight by running in place. Running in place: benefits for weight loss. Side pain from running

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious it is:)

17 Mar 2017

Content

Many novice athletes underestimate this exercise, undeservedly excluding it from their training program. The fact is that running in place is even very productive. Learn about the pros and cons, as well as the features of this exercise.

How to replace a treadmill at home

Not everyone can boast of a personal gym, so among craftsmen the idea arose of creating equipment with their own hands. The idea is not bad, but it is not at all suitable for people on limited means. At the same time, the problem of how to run at home without a treadmill can be solved in another way. Some lovers of an active lifestyle with a lack of free time prefer to train by dynamically moving from window to window of their own apartment or performing exercises that do not require any movement at all.

What are the benefits of running in place?

In terms of its properties and effects on the body, such physical education has much in common with ordinary jogging. The benefits of running in place are due to the gentle load on the leg muscles. In addition, during exercise, you land on your toes, which helps absorb shock to the spine and joints. Running can be performed at any time convenient for the athlete. No natural phenomena will interfere with the training. The benefits of home jogging include the following effects:

• activation of the process of removing toxins;
• adaptive effect on the heart and vascular system;
• improving the shock-absorbing properties of the musculoskeletal system;
• indirect positive effect on the kidneys;
• acceleration of metabolism;
• improving posture;
• increasing the body's endurance.

What does running in place do?

According to reviews from athletes, you should start the exercise only after gaining some training experience. The essence of the problem is to control the correct landing (on the toes). Ignoring this point can provoke a traumatic situation. In addition, running at home in place for weight loss is also very effective. It must be said that good results can only be achieved with regular training.

How many calories does running in place burn?

Exercises help to effectively warm up the body, which requires accessory energy consumption. In this case, fat deposits are involved in the process. When answering how many calories are burned when running in place, experts give different numbers. So, with the most intense exercise, an athlete can burn up to 100 kcal in 10-15 minutes. Dumbbells and special weights help improve the quality of your workout.

When running with aids, the body can easily burn about 300 calories in one hour of exercise. At the same time, by changing the pace and direction of movement, you can significantly increase the number of kilograms lost. Plus, during exercise the body is actively saturated with oxygen, which has a positive effect on the process of losing weight.

Disadvantages of running in place

As a rule, regular jogging in the park in the fresh air provides much more significant physical activity. Running at home takes place on a completely flat surface. Many people get tired of such monotony and monotony of the actions performed. However, some particularly active individuals involve the balcony and all the rooms in the apartment in the process.

Meanwhile, when discussing the dangers of running in place, experts focus on the correct technique for performing it. Experienced athletes generally know that they should only land on their forefoot. The load on the calf muscles requires special attention. This area is considered problematic in terms of correction, for this reason, more than one intensive training will be required to develop it.

Technique of running in place

Learning to do the exercise is not at all difficult. To do this, the athlete should stand facing the wall and slightly tilt his body forward. Then you need to place your palms on a vertical surface and begin to lift your legs one by one, bending them at the knees. Remember that it is not recommended to fully extend the joint connecting the femur and tibia. Foot control means landing firmly on your toes. In addition, the technique of running on the spot at home for weight loss may involve the following variable forms of exercise:

Running with high knees

Exercise helps you burn extra calories effectively. Running in place with your knees raised high increases the contractility of the heart no worse than regular jogging. During exercise, you should maintain your normal running pace. It is necessary to raise your legs until they are parallel to the floor. You can only breathe through your nose. It is recommended to run with short-term slowdowns or accelerations. If desired, classes can be supplemented with jumping with high knees.

Running with shin sprains

The exercise improves dynamic range of motion. During training, you need to keep your hips neutral, your shoulders relaxed, and your body straight. Running with the shin swept back helps to effectively warm up the muscles of the back of the thigh and knee joint. You can avoid sprains and injuries by properly holding your chest and tightening your abdomen (abs).

Running time in place

Home workouts are best done in the morning. However, the time spent running in place is limited only by the capabilities of the athlete himself. It is important to note that you should not eat anything an hour before your workout. You are allowed to drink water during classes. It is extremely important to comply with these conditions. If they are ignored, running can lead to a deterioration in the athlete’s health due to the development of gastrointestinal diseases. It is better to spend the first lesson no longer than 5-7 minutes. If there are no negative manifestations, you can gradually move on to half-hour training.

A simple and at the same time effective form of physical activity that is accessible to almost everyone is running in place. The benefits and harms of running, as well as a number of valuable recommendations, are discussed in detail in this article.

The benefits of running in place

Let's name the main advantages of regular home jogging:

• improves health and quality of life;
• weight loss and figure transformation;
• no physical training or special equipment required.

Regular jogging on the street is not accessible to everyone, so jogging in place is becoming increasingly popular among busy people. You can study at home and this is a huge plus. In addition, there are tangible benefits of running for health and figure.

The positive side of such physical activity is the undeniable benefits of running for losing weight and maintaining health. When performing simple movements, many muscle groups are gently loaded - muscle tissue is strengthened, as the body, legs and buttocks are worked out first-class, and almost effortlessly. Calories are burned, metabolism accelerates, the condition of the cardiovascular system improves - various heart disorders are prevented. Other advantages include improving blood microcirculation throughout the body, reducing excessive appetite, activating productive brain activity, and improving the functioning of the excretory system. A person, along with sweat, gets rid of metabolic products, and excess salt is removed from the body.

Regular jogging significantly improves your mood and vitality, which is important for any age. For practical women, this is an ideal sport, since it does not require special equipment and devices, and there is no need to adapt to the weather outside. By running, you can prevent a sedentary lifestyle, relieve stress, and improve your posture.

Running in place and its disadvantages

The harm of running in place

The danger of running lies in the following points:

• with the wrong approach, you can harm your health;
• if you have a number of serious diseases, running is contraindicated;
• If you have leg injuries or are pregnant, you should not run.

So, we have found out what running on the spot gives us, benefits and harm can be caused to the human body, depending on the organization of classes. For example, despite the undeniable usefulness and safety of moderate physical activity, the wrong choice of shoes increases the load on the knee joints and spinal column, which in the worst case provokes injuries.

To see only the positive aspects of home exercises, you need to take into account contraindications. If you are concerned about significant curvature of the spine, varicose veins or hypertension, then running can harm the body. If you have injuries to the hip joint, ankles, spine or knee, you should also not put any weight on your legs, and especially not run. This type of physical activity is also not suitable during pregnancy. In any case, even if there are no visible health problems, you need to consult a doctor.

Running in place without any disadvantages

There are several obvious disadvantages of running in place, but each of us will be able to eliminate all the shortcomings, turning them into advantages.

Disadvantages of home running:

• loads and, accordingly, efficiency are lower, for example, compared to jogging, that is, traditional jogging;
• training involves overloading the ankle, focusing on the calves and there is a risk of pumping them up;
• home running is characterized by monotony and lack of fresh air.

To increase the load, you can change the frequency of steps, thus increasing the cardio effect. By raising the knee to the maximum, the quadriceps are better worked, and the abdominal muscles are also used. Pulling the shin backwards works great for the leg biceps and stretches the quadriceps.

The problem of intensely pumping up your calves is really not a big deal, since we are talking about muscles that are difficult to grow excessively, even for professional bodybuilders.

The undesirable effect of boredom when performing the same movements disappears if you choose the right music or video. The supply of fresh air can be arranged by opening a window or studying on the balcony.

How to run in place correctly?

Improving running efficiency

The following helpful steps can help you get the most out of your running:

• combining running with aerobics, skipping (jumping rope), stretching (stretching the body), squats, hoop exercises, swimming;
• using a home treadmill facilitates the process and enhances the fat-burning effect of running;
• Following the generally accepted framework of proper nutrition without overeating and unhealthy foods helps to lose weight and restore health.

Breathing while running

Deep breathing through the mouth

Particular attention should be paid to breathing, inhaling not through the nose, but through the mouth. If you practice nasal breathing, the heart rate increases to a dangerous limit, which is undesirable for our body. You need to try to breathe rhythmically and pass air through the respiratory system without delay.

Side pain from running

Beginners often experience side pain when running. This trouble is associated with the inability to take deep breaths in a timely manner; therefore, the heart receives too little blood, it is retained within the liver, and the tissues of this organ stretch, causing pain.

Rule for runners

To protect against discomfort when running, you must be completely hungry before training and not eat for about 2 hours. You should definitely do a warm-up and breathe correctly, taking in more air. For those who want to stay in good physical shape with minimal effort, running in place should definitely be considered. We have already studied the benefits and harms of home jogging, it’s time to start practicing.

Anyone who begins to change their lifestyle should follow

Eating, playing sports, at some point you think: “Is running in place beneficial?” Running itself is one of the best physical activities that develops endurance, gives health and a beautiful, slender body shape. The “running in place” exercise evenly loads all the muscles of the body and does not require any expensive equipment. And its undoubted advantage is a good mood.

But running in place alone will not give you a slim body. Weight loss is only 30% dependent on exercise. The remaining 70% belongs to proper nutrition. If you don’t follow at least the basic rules of a healthy diet, then running in place will just be a pleasant addition, nothing more.

"Prokhindiada, or Running in Place": positive effects on the body

The effects of running in place are similar to regular jogging. At this time, the muscles receive a softer, non-traumatic physical activity. There is training and developing tension for the heart and blood vessels, as well as the musculoskeletal system. This increases the body's endurance and improves metabolic processes. Running in place involves almost all muscle groups. Undoubtedly, this exercise only improves your posture.

When running in place, energy is consumed at the rate of 100 calories in 15-20 minutes. If you run continuously for half an hour, you can burn up to 280 calories (the average person weighs 58-60 kg). Actively lifting your legs burns more calories. Running greatly warms up the body, which requires additional costs. Therefore, the body begins to take this energy from fat deposits.

To increase the load, you can use dumbbells for your arms, change the tempo and rhythm of movements. When running in place, active sweating begins, which removes toxins and waste products from the body.

Running in place forces you to breathe actively, and you oxygenate your entire body. The body will quickly thank you with excellent work.

Exercise Possibilities

Many girls are afraid to run in parks or just on the streets, so running on the spot for weight loss will be a safe alternative option. In addition, you don’t have to pick up clothes every time the weather changes. There is no need to look for a special room; you can run on the spot at home. The only thing you need to pay a lot of attention to is choosing the right shoes to avoid joint injuries.

Flaws

Regular jogging provides the necessary horizontal component, which makes the load more significant. In contrast, running in place is performed on a completely flat surface, which reduces these loads. Many people get tired of monotony and sameness very quickly.

In addition, with this exercise the main load falls on the muscles, which means they are actively developing. But this is a rather difficult area, so it will take a very long time to develop them.

Turning disadvantages into advantages

To increase the load or change its impact, you need to change your running pace frequently. It will be useful to alternately raise your heels, knees, and legs overlapping. In addition, it is advisable to use leg weights when performing the “running in place” exercise. At the same time, calories will be spent more intensively.

It’s easy to fight monotony. Just add stimulating music, and the exercise will immediately become brighter. You can watch TV shows, films (for example, “Prokhindiada, or Running in Place”), recordings of lectures, conduct training on the balcony (add fresh air) and much more.

You can add additional exercises to develop other muscle groups. This will allow you to lose more calories.

It’s worth finding effective motivation, starting to exercise regularly with a positive attitude, and your body will begin to transform for the better.

“Running in place” exercise technique

To lose weight at home, it will be enough to jog in place for 20-30 minutes.

After this, you can move on, for example, to abdominal exercises.

Learning to run in place is not that difficult. We stand facing the wall, lean forward a little, while our back remains straight and our abs are drawn in. We place our palms on the wall and begin to alternately raise and lower our legs, bending them at the knees. Remember that you cannot straighten your knee joints until they click. Thus, we practice the correct position of the body - a slight bend forward. If we tilt it back, the load will be transferred to it and this is very harmful. Once you have learned to run with the correct body angle, you can move on to controlling your foot function.

Your feet should always be gently lifted off the floor. We land carefully on the front of the foot. If you jump on your toes, you will overload your calves. And always remember one thing - you can’t slam your heels on the floor as hard as you can. Imagine that a child is sleeping in the next room and you are afraid to wake him up.

Simple running without jumping: The foot must be placed from heel to toe. Try to alternate legs as quickly as possible, without bringing your knees above parallel with the floor. The stomach is tucked in, the body is straightened, the arms are either bent at the elbows and pressed against the body, or as during normal running.

Simple running with hops: The legs touch the floor only with the arch of the foot. As soon as your foot hits the floor, immediately jump up and change legs. They should not be forcibly bent. They should remain slightly bent throughout the entire movement. The lower back will be protected by a tense press.

Shuttle run. It's more like moving in a confined space. For example, you can run from one wall to another. This style helps because when turning or turning, it involves a large number of muscles.

What muscles work

As mentioned earlier, during this exercise the calf muscles actively develop. Running in place for weight loss at home improves balance. This makes it possible in the future to easily jump, walk long distances and run.

The quadriceps also develop. These muscles are responsible for stability and endurance. It is thanks to them that the body can stand and walk.

Time for a home run

On strength training days, you can run in place for weight loss at home for 20-30 minutes. This can replace morning exercises.

On other days it can be applied on the spot. How many calories you burn depends on how you act. First, do a warm-up (regular walking), then alternate 2 minutes of fast running, 1 minute of jumping, and 2 minutes of recovery slow running in place. The latter can be replaced with a hula hoop or working on a health disk. Effective weight loss will be active provided that you devote about 200 minutes a week to cardio training.

Like any workout, running in place requires a warm-up. You can either do a little exercise or walk around the room a little. Thus, metabolism starts and the load on the cardiovascular system is reduced. The room where you are going to run should be well ventilated.

It is not advisable to eat food an hour before classes and for an hour after. You can only drink water.

Running in place for weight loss at home can be done at any time of the day. It all depends on when you have time and when you are ready to study.

The first time it is better to run for 5-7 minutes. Each workout can be increased in time by 1-2 minutes. You cannot give a large load right away, this will cause overwork and soreness will appear.

You can only breathe through your nose during exercise. As a last resort, exhale through your mouth. Complete the workout by walking around the room for five minutes.

Classes must be conducted regularly, at least two to three times a week. Everyone can benefit from running in place. Reviews from those who practice regularly confirm this.

Contraindications

The first priority is to carefully and properly protect your feet, spine and chest. Therefore, you cannot run in slippers, barefoot or simple sneakers. perfectly protect the musculoskeletal system from shock loads. Injuries and sprains can be avoided with proper chest support.

• severe curvature of the spine;
• injuries to the knees, hips and ankles;
• pregnancy;
• BMI exceeds 35 (the risk for joints increases, it is better to replace it with gentle cardio);
• varicose veins (however, it is better to consult a doctor - you can run in special compression underwear);
• exacerbation of hypertension.

Strengthening the effect - treadmill

If you want to achieve greater results, then you can purchase it. It allows you to control your heart rate (so that it does not go beyond the upper limits) and the number of calories burned. With its help, you can set the desired pace and build the required level of inclination. All this will only have a positive effect on your body.

Since the treadmill has a cushioned soft surface, the muscles and joints will not be subjected to too much stress during training.

In addition, thanks to this simulator you can get acquainted with regular race walking. To lose extra pounds, it is enough to exercise for about half an hour every day. After some time, the load can be increased. The result will not be long in coming!

Jogging in place is common among people who want to get your body in good shape and get rid of excess volume, but do not have the time or opportunity to go to the gym.

As with any physical activity, due to the large expenditure of energy the fat burning process starts why we lose weight.

It is important to remember that with an unbalanced excess diet, it is unrealistic to lose weight even by playing sports, because first of all, to get and maintain the result - need to create a calorie deficit.

Pros and cons of running in place at home

pros running on the spot in the apartment: does not require any costs, no need to go to Gym, you can study at any convenient time, there is no need for equipment for classes, free choice of clothing.

Sticking to balanced diet and regular exercise You can quickly lose excess weight and tighten your figure. Running in place improves your mood and promotes emotional relief.

A huge advantage of this sport is that, in addition to losing weight, it brings many benefits to the body:

1. Improves the functioning of the cardiovascular system.
2. Improves metabolism.
3. Reduces appetite.
4. Due to excessive sweating, unnecessary salts and metabolic products leave the body.
5. Keeps muscles toned.
6. Saturates the blood with oxygen.

Minuses of this sport: compared to classic running over certain distances, running in place is not so effective. As home workouts go in the same place and under the same conditions, there is a chance that because of this monotony, classes will become boring. In addition, while running, the ankle joint can be damaged because it is subject to a large load.

Contraindications

From training you should refuse or consult a doctor in such cases:

• serious problems with the spine;
• pregnancy;
• knee and ankle injuries;
• varicose veins;
• acute stage of hypertension;
• difficulties with coordination;
• heart diseases.

With these contraindications, training not only useless, but also dangerous, as they can be harmful to health.

Reference. To people in old age It’s better to start home runs that last 1-2 minutes a day.

Techniques for running in place for weight loss

Exists 4 options running that is suitable for losing excess weight. The results will not keep you waiting if you train with each technique at least once a week. The duration of the exercises is from 20 to 60 minutes.

Important! Before class you need to do warm-up, and at the end - stretch your leg muscles. You can also take a quick walk to rest while running.

Normal running

Represents imitation jogging and great suitable for beginners. Stand straight, back straight, bend your elbows, raise them along your body. Start moving at an increasing pace, first walking quickly, and then increasing speed. During training, try breathe using the diaphragm.

Photo 1. Diagram depicting breathing through the diaphragm: movement of the abdominal muscles during inhalation and exhalation.

With high knees

Slightly tilt your torso forward and relax your shoulders so that the load does not go to your back. Press your bent arms towards your body. While running, raise your knee to your waist as much as possible and control that the angle between the shin and the thigh, as well as the legs and torso was 90 degrees. When running with the knees raised, the foot drops onto the toes. To be effective, this training must take place at a fast pace. You can take short breaks.

Shin wrap

When performing this technique strengthens the leg biceps. Bend your back slightly forward, when pushing off the floor, one leg bends at the knee, moves back and touches the buttock with the heel, and the supporting leg is straight and stands on the toe.

During the overlap, the body is positioned vertically. Shoulders remain motionless.

Mixed media

Performed one by one all types running in place. This kind of training very intense, a lot of calories are burned in the process.

Attention! During classes, it is advisable open the window slightly to allow fresh air to flow in. You can also turn on invigorating music or study in front of the TV.

How long should you run at home to lose weight?

Subject to all nutrition rules and regular training results are noticeable within a month. If you have become accustomed to the exercises for some time and do not notice any significant changes, you should increase intensity or duration. But it's best to combine running with other physical exercises, so the process of losing weight will go even faster.

Running is an effective method of losing weight, as it allows you to actively burn and expend calories. With regular running training, you can significantly lose weight, and at the same time improve your health and tone your muscles.

Many people mistakenly think that a walk in the park or a leisurely run on the track at the gym will immediately produce positive results that will be visible after a few sessions. How great is their disappointment when the visible effect of weight loss does not occur even after several months. The thing is that running burns a certain amount of calories, which leads to weight loss. Simply put, the more calories you burn, the more weight you lose.

In this article we will try to answer the pressing question: “How many calories are burned when running?”

Calorie loss during running training depends on age, weight, physical fitness, health status, metabolic characteristics, and nutrition. There is no doubt that their consumption is also affected by the training mode, their intensity, duration and frequency. However, there are averages that allow you to accurately calculate calories lost per workout.

Beginners who are just embarking on the path of fighting excess weight through running exercises often ask questions about how long to train and what type of running is more effective for losing weight. The answer is very simple - you need to start with small loads, gradually increasing the time and intensity of training. Heavy loads without special training are dangerous to health.

There are several types of running that help fight extra pounds:

• running in place;


• jogging;


• running at medium speed;


• sprint running;


• trail running;


• running with intervals.

Active calorie burning begins after 20 minutes of exercise, and after 40-60 minutes it is better to stop it, since the body gets tired and the effectiveness of exercise decreases. Thus, the optimal training time is 30-40 minutes. During this time, fat burning processes are launched, which leads to the long-awaited weight loss effect.

If you are in good physical shape, then the duration of the workout can be increased to 60 minutes, sometimes switching to walking to get some rest.

Approximately 500-600 calories are spent in 1 hour of running training. This is the most optimal energy consumption, which does not harm the muscles, heart and does not negatively affect overall well-being.

There is a lot of information on this issue on the Internet and in specialized literature, but it is presented very vaguely. We will try to answer these questions as clearly as possible.

- Jogging, how many calories can you burn?? The most popular type of exercise, jogging, can burn 600-700 kcal per hour. This is a very good indicator, which, if you train regularly, will help you quickly get in shape.

- Running in place, how many calories does it burn?? If you run on a treadmill in the gym or at home, you burn calories more slowly. Taking into account that a person runs at an average speed of 8 km/h, he can spend 6.5 kcal per 1 kg of his weight during an hour-long workout, which on average is about 325 kcal for 30 minutes of running.

- Trail running, how many calories does it take?? When running on terrain with difficult terrain, calories are burned very intensely. In an hour of such training you can burn up to 900 kcal.

The most optimal and effective distance is considered to be a distance of 1 km, which can be covered in 7 minutes and burn up to 250 kcal. This is the most suitable distance for beginners.

Another popular distance is 3 km. If you cover this distance in 16 minutes, you can lose up to 500 kcal.

Only the most fit people can run a distance of 4-5 km. Running this distance in 20 minutes can burn up to 800 kcal.

Thus, on average, one minute of running burns from 30 to 40 kcal, depending on the degree of load. It is recommended to start training with short distances, gradually increasing the distance and speed. It is this approach that will ensure the effectiveness and efficiency of running exercises.

If the issue of losing weight is urgent for you, then there are several tips on how to make your workout more effective:

• Proper nutrition. Systematic training will not bring results if it is not supplemented with proper nutrition. In the daily diet, it is advisable to reduce the intake of fats and carbohydrates, and give preference to foods with a high content of protein and fiber;


• Additional loads. Fats are burned faster if jogging is supplemented with auxiliary exercises. This could be swinging your arms, raising your arms above your head, or running with your knees raised high. You can also take small dumbbells in your hands and attach special weights to your feet;


• Changing the training intensity mode. Alternating sprinting with fast walking is also good for burning calories.

It is recommended to start training with a 20-minute jog. The jogging pace should be moderate and comfortable for you, since too high a speed will quickly leave you exhausted, as well as with shortness of breath and pain in the side. Gradually, the duration of training can be increased to 40-60 minutes, since it is after the first 20 minutes of running that adipose tissue begins to burn more intensely. During this period of training, it is recommended to alternate sprinting with walking or simply increase the speed.

It is best to exercise 2-3 times a week. To lose weight, you should exercise in the evening, since it is at this time of day that energy is consumed the most. Be sure to watch your diet; a balanced diet low in fat and carbohydrates is the most important key to weight loss.

Running is a popular and effective method of combating excess weight and excess calories. You can jog almost anywhere and at any time of the year. You choose the time and place for training, and financial costs only involve the purchase of suitable shoes and clothing.

In addition to burning calories and losing weight, regular running exercises help develop endurance, strengthen the heart and lungs, and improve muscle tone. If systematic jogging becomes a habit, it will significantly improve the quality of your life.