Do you want to lose weight or get stronger thanks to running, also called running? A sports coach gives us her advice to practice this sport in good conditions and refine our silhouette.
Slim waist, toned figure, tapered legs, abs… the running or running is one of the best ways to losing weight or from sculpt his body on the long term. Whether you are a beginner or a seasoned jogger, here is how to go about it and get all the benefits.
If you are a beginner, a few precautions should be taken beforehand: “Even if running is an accessible sport, it remains a intense sports activity, especially when we start “, warns Célia Edouard. “The first outings can be painful and you can easily injure yourself if you do not take care to gradually increase the distance and the intensity. At the same time, it is essential to carry out muscle strengthening to protect the joints: hip , knees, ankles … “.
No need to want to set unrealistic goals. Better to go step by step and progress at your own pace: “The ideal is to start with one session per week of 20 to 25 minutes maximum, alternating jogging and fast walking “, advises Clélia Edouard. “For example: 3 minutes of jogging and 1 minute brisk walk. After 5 or 6 sessions, you can gradually lengthen the duration of the training, by increasing the jogging time. Once you feel comfortable, you can go on a 30-minute run non-stop, or even add a second session during the week. “
For those who have already been practicing jogging for several weeks, Clélia Edouard recommends diversifying her training by integrating “interval training”: “It is an interval work where we alternate fast pace and slow pace to recover. It’s a great way to progress and run faster!”, she assures.
It’s not enough to put on your everyday sneakers to go running! Clélia Edouard does not necessarily recommend opting for the latest fashionable outfits, but rather for a comfortable and suitable sportswear to practice: “The most important thing is to find good running shoes. Also, for women, a sports bra to maintain the chest is essential “, She assures. When the practice becomes more regular, other more expert equipment can accompany your session: “You can download mobile applications to follow your outings, better know your pace and see progress quickly. To go even further, you can also equip yourself with a cardio watch, a belt with small water bottles or even of a camelbak “.
Running is one of the most complete sports and its benefits are diverse. First, it’s a great way to slim down: “From a physical point of view, it can burn calories efficiently: we consider that one hour of running at 10km / h for a person weighing 60kg can burn about 600 calories. Of course, these figures are estimated and vary according to each “, explains Clélia Edouard.
However, the Coach recalls thata healthy lifestyle is essential: “The first thing to do when you want losing weight, this is monitor and review his diet. We are not talking about diet, but about rebalancing food: see what we could improve, without necessarily reducing or banning. Then you have to move and it starts with walking, swapping your car for a bike, taking the stairs … It is important to have this in mind before you even want to bet everything on your training “, She warns. “When you master this, you can integrate 2 to 3 workouts per week from 30 to 45 minutes, including a strengthening session. The results can be seen fairly quickly, provided you are regular. Better to train assiduously rather than to do an intense session from time to time. “
The running is also ideal for toning: “This discipline focuses mainly on the lower body. We particularly solicit quadriceps and hamstrings, glutes, calves… Despite this, it is still important to work your upper body, especially the abdominal strap and back, to optimize your stride and posture and protect your joints from impact on the ground “, she adds. “Also, it is very important to remember that running involves the most important muscle of the body: the heart. It is more than recommended to carry out a stress test before practicing running regularly and high intensity “.
Finally, running also has an incredible asset: its community aspect. “Jogging, whatever your level, is joining a community of sportspeople all over the world, it is being able to exchange with other practitioners in” real life “(at work, with friends …) but also on social media. It’s also a great time to be able to run alongside thousands of other runners during official races! “, enthuses Clélia Edouard. “Finally, the main benefit that we do not talk enough about is the good that it does us mentally. Empty your head, get some fresh air and enjoy the views and landscapes … We talk a lot about endorphin, this hormone of happiness, and it’s not a myth. Even if the beginnings in running are hard, it is really worth to hang on “. It only remains to get started!
A big thank you to Clélia Edouard for her advice. Clélia Edouard is Sports Coach in Paris and Author of a blog on Training (www.mytrainingdiary.fr). She published sports tourist guides, “My Training Trip”, for sale in bookstores and on the Fnac/Amazon.