One of the benefits of running in the morning is to help lose weight and keep it stable. This exercise can increase the body's metabolism and burn more calories, so it's good for those of you who are on a diet and want to lose weight. Interested in trying it?
The actual number of calories burned while running varies, depending on your weight, running speed, and running duration. However, in general, a morning run that is done regularly and consistently can burn around 400 calories per 30 minutes at a running speed of 10 km / hour.
Running in the morning is the right choice of exercise for those of you who want to lose weight. This sport can even burn more calories than other sports, such as walking, cycling, or playing basketball.
Benefits of Morning Running for Weight Loss
There are several types of running exercises, each with its own purpose and benefits. The type of running exercise you choose can determine how quickly it will take you to lose weight.
In order to get the benefits of running in the morning for maximum weight loss, it is recommended that you do moderate or high intensity running exercises, such as sprint, HIIT, and hill run or run uphill.
This type of running exercise with this intensity is considered to be able to burn calories more effectively, it can even continue to burn calories for up to 48 hours after running. This is because high-intensity running uses more muscle and requires more energy for the recovery phase.
With the extra extra calories burned after running, it's not surprising that this sport is often a mainstay for those who want to lose weight or reduce the amount of fat tissue in their body.
If you run consistently, the benefits are not only able to lose weight, but also can reduce the risk of heart disease, diabetes, and stroke. This exercise is also good for reducing stress and improving sleep quality.
Getting Started Routine Morning run to Lose Weight
The morning run routine should be done before 10 am or if possible before 6 am, because the later in the day you start, the weather will be hotter and hotter. This can risk causing you to become dehydrated and heatstroke.
For those who are just starting to run in the morning, you are advised to start slowly or start running with a duration of about 15 minutes. Once your body is used to it, you can increase the duration of your morning run to around 20-30 minutes and do it at least 3 times a week.
If you are reluctant to run outside or want to stay away from the sun, you can run in the morning with the help of a tool treadmill at or in the gym (gym).
In addition, there are also some other tips for those of you who want to start a morning run routine to lose weight, including:
- Don't skip breakfast and choose foods that contain protein and carbohydrates, such as eggs, bananas, or yogurt.
- Warm up and stretch about 5 minutes before running.
- Wear comfortable, strong running shoes that fit your foot.
- Wear comfortable clothes. Especially for women, you are advised to wear a sports bra to avoid pain.
- Prepare drinking water, either plain water or isotonic drinks, to prevent dehydration.
- Start jogging for at least 30 minutes for 3-4 days per week first. Then, gradually increase the duration and intensity according to your body's ability.
- Cool down after a run by walking for about 5 minutes or reducing your running speed gradually.
It is important to remember that the benefits of running in the morning for weight loss can be obtained, as long as this exercise is done regularly and consistently. You can also do this as part of a healthy lifestyle.
However, if you suffer from certain diseases, such as arthritis, obesity, or heart disease, it's a good idea to consult with your doctor first before making running in the morning as a regular exercise to lose weight.