Hoping to lose weight by running for exercise may not help you lose weight as you think if you don’t run to lose weight in the right way.

   Running is a type of cardio exercise. This is the correct understanding. But if you ask if we want to exercise to burn fat or exercise to strengthen the body, is running a way to help us achieve our goals? The answer depends on how you run. Is it correct to help the body reach the point of burning fat? We have to try it out.

By running to lose weight, the results do not depend on how far we can run, but on our running method. To put it simply, running is a type of cardio exercise. You should exercise continuously for at least 20 minutes to keep your heart rate at around 60-80% of your maximum heart rate (you can find your maximum heart rate by using the method 220-your age). Or if you measure your fatigue, it will be at a level of fatigue where you can speak in short sentences, answer questions in words without speaking while panting.
          At this heart rate, our body muscles use oxygen and most of the energy from fat. And if we want to burn fat by running, we should run for at least 30 minutes because the body will use fat as the main energy source from the 20th minute onwards and will use more fat as we continue to exercise. Therefore, for those who want to run to lose weight and burn a lot of fat, they should run for 45-60 minutes, which will help the body use a lot of fat. If you ask if running can help you lose weight,

the answer is yes. It is also a way to exercise to lose weight that is not difficult to do, does not require equipment, and does not cost more than a good pair of running shoes.

However, we cannot deny that running has many limitations because running is a method of exercise that is risky for the joints of the elderly ufabet http://ufabet999.app or even very obese people should not run because it is more likely to cause injury than to benefit.          

Therefore, if you want to run for health or have the intention of running to lose weight, the first important thing that should be strictly followed is to run correctly. We have guidelines from Assoc. Prof. Dr. Yuthana Udomporn, Sports and Recreation Health Promotion Unit, Faculty of Medicine Siriraj Hospital, to guide you on how to run as follows:

Correct running form

          * The heel should touch the ground before the entire sole of the foot follows. 

When the tip of the foot turns down to touch the ground, the heel will open up. The tip of the foot will be like scratching the ground, kicking up like a spring and moving forward. The point where the foot touches the ground should be in line with the knee, which should be slightly bent. And the foot should touch the ground after stretching forward.      

          * You should run with your back straight and natural as much as possible.

Head straight, look straight ahead. Every part from the head to the shoulders and hips to the ground is in a straight line. The body does not lean forward or lean back.

          * The movement of the arms will help with the rhythm and balance while running. 

While running, the arms should swing back and forth like a pendulum along the front and back. Try not to let the elbows bend inward less than 90 degrees. The big thumb should be placed comfortably on the index finger, loosely clenched the fingers, and the wrist is not tense. Sometimes, you can stretch your arm straight down or shake it to relax the muscles after raising your arm for a long time.

          * You should breathe in through your nose and exhale through both your nose and mouth 

at the same time. The breathing should be comfortable and try to breathe through your stomach. By inhaling into the lungs until the stomach expands and forcing the air out by contracting the stomach. Because breathing incorrectly may cause gas while running.

However, you must understand that even though the correct running posture recommends putting the heel on the ground first, it does not mean that we should transfer the weight of the body to the feet emphasizing it.

It is just arranging the foot position in a way that will help reduce the impact. Because when the heel touches the ground, the entire sole of the foot must immediately follow. This is to support the impact between the body weight and the ground. Therefore, anyone who runs by landing on the heel must adjust the running posture to be the correct running posture immediately. Before the knee has a problem causing the weight loss running mission to fail in a bad posture. Plus, bad knee health comes with it.