1. Set goals.

Develop a running weight loss program, you need to keep 3-4 times a week, do not feel the weather is not good or time is not enough to disrupt their own plans, to do the actual implementation of the plan, the beginning of the time you can run a shorter distance, the time is long and slowly increase the distance.

2. Reduce the speed

Running must be slowed down, do try not to let yourself feel the strain, do not run out of breath, that will only shorten your running time, to maintain the comfort of running so that you will not feel uncomfortable, to be able to adhere to the long term, when your body has been exercised strong enough when you can choose to carry out the variable speed running.

3. Find the fun of running

If you can find the fun of running, it will be easier for you to stick to it. You can choose to run with your good friends, or you can choose to take your dog to run, or you can enjoy the picturesque scenery while running in some places with good scenery. In short, if you find the joy of running, you will want to go running every day.

4. Climbing and squatting

You can choose to climb the mountain when running, you will find it very difficult, but when you climb to the top and then down, or then run on the flat road you will feel running is a very simple thing, you can also choose to do a little squatting or lunge in the house, stomping on the steps and other actions.

5. Try other sports

There are many ways to exercise for weight loss you can also choose some other ways of exercise, such as cycling, dancing, swimming, etc., so that you will not feel bored because of always simple running, but also able to make you in other sports to get exercise, running time more reasons to run.

6. Choose the right time

The right time for you to run, you can choose to run in the morning can also choose to run in the evening, but you need to pay attention to is not to run on an empty stomach or just after eating a full meal, it is easier to make the fasting time is not on the strength of a full stomach will be unfavorable to the health of the time, every morning before running half an hour before you can have a cup of sports drinks or eat a Bananas.

Expanded:

When running, consciously harmonize the rhythm of the pace of the feet with the rhythm of the breath, in general, according to their own physical condition and running speed changes, you can take two steps, one inhalation, two steps, one exhalation or three steps, one inhalation, three steps, one exhalation method. When the rhythm of breathing and running rhythm and form a habit, you can avoid the rapid shallow breathing and rhythm disorders, to deepen the depth of breathing is extremely favorable. At the same time, it can also reduce the fatigue of the respiratory muscles and alleviate the adverse reaction brought about by the emergence of "poles" in running.

Running with nose inhalation. Running with the nose breathing and coordinated with the running rhythm, can meet the body's oxygen requirements. As the distance and intensity of running increases, the amount of oxygen needed to increase, switch to the mouth and nose inhalation and exhalation breathing, inhalation and exhalation should be done slowly, fine, long, mouth slightly open and exhale, avoid fast breathing or gasping for breath.

Running due to shortness of breath, the feeling of breath holding, is due to insufficient exhalation, carbon dioxide discharge is not sufficient, occupied in the alveoli, restricting the inhalation of oxygen. To increase the amount of exhalation, use the mouth to exhale, and consciously increase the amount of exhalation and the time of exhalation.