How many kilometers a day is it recommended to run? to lose weight by 20 kg with a weight of 100 kg and when is it better to run in the morning or in the evening?

How many kilometers a day is it recommended to run? to lose weight by 20 kg with a weight of 100 kg and when is it better to run in the morning or in the evening?

If I walk 4 km daily with empty stomach and reduce my diet | How much Weight loss in a week| Results

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answers (4)

Answer 1
June, 2021

Probably more important than running is to stick to proper nutrition. 4-5 times a day. count calories. and running is just like speeding up fat burning. How much to run - check with any trainer at the gym. After warming up and running for 10 minutes, fat loss begins.

Answer 2
June, 2021

Hello !

I started running with a weight of 92 kg. For 2 years of jogging, I lost up to 68 kg. So the experience is solid. I'll tell you what ... It is reasonable to measure the mileage in a week or a month. Every day the same distance even experienced marathon runners do not always run. Let's start with the maximum values. My record in preparation for a marathon is 110 km in a week and 400 km in a month. Typically, a week there is 1 day without jogging, several days with a run of 10-15 km and one aerobic slow run of 20-30 km. I started with 2 runs of 1..2 km, about 3 km per week, and one game day (basketball) on Sunday. I also went up the 5th floor to my apartment without an elevator. Knees? Just buy the softest sneakers with a thick sole and only run on the stadium or unpaved tracks. I had no problems with my knees. Sometimes he drank chondroetin for prophylaxis. The running speed was 8 minutes at the beginning. for 1 km. The mileage increased gradually over the week. I tried to increase not only the number of races per week, but also the length of the longest race. In general, my opinion is enough 4 races a week.

Perseverance to you!) Everything will work out!)

Answer 3
June, 2021

I started running with a weight of 92 kg. For 2 years of jogging, I lost up to 68 kg. So the experience is solid. I'll tell you what ... It is reasonable to measure the mileage in a week or a month. Every day the same distance even experienced marathon runners do not always run. Let's start with the maximum values. My record in preparation for a marathon is 110 km in a week and 400 km in a month. Typically, a week there is 1 day without jogging, several days with a run of 10-15 km and one aerobic slow run of 20-30 km. I started with 2 runs of 1..2 km, about 3 km per week, and one game day (basketball) on Sunday. I also went up the 5th floor to my apartment without an elevator. Knees? Just buy the softest sneakers with a thick sole and only run on the stadium or unpaved tracks. I had no problems with my knees. Sometimes he drank chondroetin for prophylaxis. The running speed was 8 minutes at the beginning. for 1 km. The mileage increased gradually over the week. I tried to increase not only the number of races per week, but also the length of the longest race. In general, my opinion is enough for 4 races per week, plus a game day, plus climbing stairs. This is enough to go out in a year at least 10 km in 1 hour and lose weight by 7-8 kg, or even 10 kg. I did not adhere to any diets. I just kept it in moderation. There was meat in the diet. Occasionally drank BCAAs. I ran on weekends during the day, on weekdays in the evenings.

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Answer 4
June, 2021

With a weight of 100 kg, I would recommend starting with a brisk walk, not jogging. To exclude injuries due to the heavy weight load on the joints and ligaments. Brisk walking (2 steps per second) - 40 minutes or more. Starting 4 times a week, gradually bring up to 6-7 times a week. After a couple of months of regular training, you can gradually move on to running.

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