If you run 10 kilometers every day, can you lose weight?

Yes. Because running 10 kilometers every day will burn a lot of calories, your body will definitely lose weight, but running will hurt your knees, so it is recommended to run less.

Of course, if you insist on running 10 kilometers every day, you can definitely effectively burn excess fat in our body and achieve the best effect.

Running 10km every day can actually lose weight, but in fact, it can't be said to be slimmed, but your muscles have become tighter.

Walking ten kilometers a day can lose 5 to 10 pounds a month, depending on each person's physique. Ten kilometers a day is not for everyone to lose weight, and calorie control in terms of diet is also needed.

If you are a person who has just run, running ten kilometers a day may not be scientific, running ten kilometers at the beginning is a bit unacceptable, you can step by step, it is recommended to start with the five kilometers at the beginning, and slowly add later. If you are a runner, 10 kilometers is just a beginner stage, which is a warm-up exercise.

Running 10 kilometers a day can enhance physical performance and improve one's own immunity.

Running skills: Many people think that after the running time reaches a few minutes, the body starts to burn fat to make energy. But in fact, the body's choice of which "fuel" to consume is not determined by the time of exercise, but by the intensity of exercise, that is, the speed of running.

At low speeds, the body burns fat; At high speeds, sugar is burned. Therefore, if you run too fast, your body will only use sugar and will not lose weight; But if it's too slow, although you can continue to burn fat, it's a pity that the speed is limited, and I'm afraid that even if you run for a long time, you won't get obvious results.

The above content reference: People's Daily Online - How long does it take to run** 8 tips for running**.

There is no fixed value for running 10 kilometers a day for a month. It can probably lose 5-10 pounds. In the process of human beings, they should control their diet and eat less high-calorie and high-fat foods.

In addition, by strengthening exercise, burning more fat and energy to achieve weight loss. However, the degree of control of diet and exercise is different for each person, and the speed of metabolism is also different.

Therefore, there is no conclusion on how many pounds you can lose in how long it takes, and it must all vary from person to person. If you want to lose as much weight as possible, you must try to strictly control your diet, ensure adequate protein and vitamins, reduce sugar, fat, and high-calorie intake. In addition, regular aerobic exercise and increased consumption every day must be helpful for weight loss.

The method of running**

1. Make a plan.

In order for the body to become more accustomed to a state of demand for exercise, planned running is required. You should stick to a running schedule at least 3 or 4 times a week, rather than waiting for time or good weather. Running strengthens the lower limbs and core muscles, and as long as you keep running, you will find it easier and easier to run, and running can build endurance.

Start your running routine with short distances, and when it feels lighter, slowly increase the distance in your weekly workouts.

2. Slow down.

There's no need to start by setting yourself a promise to run a thousand meters in 5 minutes. Slow down your pace and let your breathing be a little faster than when you walk, instead of gasping for air until your lungs start to hurt or you can't catch your breath. Don't run at variable speeds, even though it's a great exercise for belly fat, but a comfortable, consistent pace is easier to stick to than a brisk run.

Slowing down allows you to focus on the right running form, which can ease some of the soreness that comes with running, and you have time to look at the scenery or chat with your buddies, which will make you love running outdoors. As your body gets stronger, your stride will naturally increase, and you can also try to change your speed.

3. Don't just run.

Running on a schedule can be a great way to exercise your body and make running easier, but if running is your only form of exercise, boredom and mechanical strain can be overwhelming. Along with running, add some aerobic routines, such as cycling, hiking, dancing, or swimming.

Doing different cardio workouts will give the rest of your body a workout, so whenever you put on your sneakers and get ready to go for a run, you'll feel more relaxed. The best thing about taking a break from running for other sports is that you're really going to miss it, and you're going to experience more joy when you're excited to go out for a run.

The above content reference: People's Daily Online - How long does it take to run** 8 tips for running**.

Introduction: ** has basically become a goal that many people hope to achieve every year, but most people are still on the way. And whether it's a boy or a girl, no matter what age it is, there are some people who want to be able to **.

Running has become a preference for some people, so can you run 10 kilometers a day?

Under normal circumstances, if a person does not exercise every day, he can also consume energy, but this is mainly composed of his own body metabolism. Moreover, this basal metabolism is related to one's age, height and weight, so in general, a person's basal metabolism is fixed. If you run 10 kilometers a day, then in the process, you will definitely be able to increase your energy expenditure, and can promote cardiopulmonary function and blood circulation.

And if there is not enough sugar in the body during this process, it will also replenish energy by breaking down fat, so that people can metabolize it. Therefore, if you run 10 kilometers, it is possible to reduce the fat in your body.

However, the reason why people gain weight is because the intake of energy or nutrients exceeds the consumption, so it will cause the surplus of energy and the accumulation of fat. Even if you run 10 kilometers a day and consume a lot of energy, if you eat a lot every day, then it is unlikely that you will **. So advisedIt is also necessary to control the diet when exercising, and exercise will inevitably increase the amount of food a person eats

I think that in addition to professional athletes or experienced people, if you are a novice, running 10 kilometers a day will cause damage to your body. So if it's just beginning, you don't need to run so much, 3 or 4 times a week is enough, and it's much better, and it's easy to damage your knees. If you want to **, there is no need to be too anxious, as long as you can persevere.

Running 10km a day is so good. But be sure to be careful not to hurt your body when you run with more preparatory exercises. Running 10km a day can actually play a great role in the body's **.

Whether you can run every day should be analyzed according to the length of running and energy intake, as long as the human body can consume more than the intake. 1. The situation of being able to do the same: insist on jogging for more than 30 minutes every day, and control the intake of diet, so that the consumption is greater than the intake can effectively burn fat and achieve the purpose of the first class.

Usually the longer you run, the more calories you burn, and jogging for the same amount of time burns more calories than fast running. Because jogging is an aerobic exercise, it can burn more fat and sugar, while brisk running consumes most of the sugars and only consumes a small part of fat; 2. The situation that you can't run: If you insist on running every day, but the running time is short, less than 30 minutes, and even increases the food intake, and the consumption is less than the intake, you can't achieve the goal.

If you want to**, it is recommended to adjust your diet while running, and you can choose high-protein foods to reduce carbohydrate and fat intake. As long as you insist on running for more than 30 minutes a day and do not increase your intake of other foods, you can not only **, but also shape a better mental state. In addition, it should be noted that for patients with bone or joint diseases, running may increase the burden on the body, and other exercise methods should be chosen as much as possible, such as swimming, aerobics, etc.

The effect of running 10 kilometers a day is also very obvious. But at the time, it is also necessary to do it step by step, and do not overwork it for a long time.

Running four kilometers a day is indeed able to **, because running such a long distance must be a very persevering person, otherwise, ordinary artists will not be able to run such a long distance.

I think running 10 kilometers a day is the best because there are a lot of people who do it, and it's also backed by science.

If you insist on running ten kilometers a day for a long time, you can not only run **, but also enhance your physique.

Yes, as long as you persist, you can achieve a ** effect, and you can lose at least about 10 pounds after a month.

Running 10 kilometers a day is definitely effective for **, so you must stick to it.

If you can insist on running 10km every day, this amount of exercise is still quite a lot, ** it must be possible, but you must pay attention not to hurt the body, it will play a good role.

Running is a simple and easy exercise that is regarded by many people as the first choice in life. Normally, it takes more than half an hour to run each time to achieve the purpose of **. In addition, in order to achieve running**, you also need to pay a little attention to running posture, warm-up exercises, running speed, energy supplement, etc.:

1. Running posture: The correct running posture should be the body leaning forward slightly, the stride length should not be too large, the middle of the foot is on the ground, the step is light, the whole body is relaxed, and the arms swing naturally. This not only improves the quality of running, but also protects the knee joint;

2. Warm-up exercise: that is, the preparatory stage of various parts of the body before running, which can not only avoid problems such as muscle strain during exercise, but also allow the calves to be in the best state to run, so as to improve the quality of running;

3. Running speed: Fat can only be consumed by aerobic means, and when running fast, oxygen ** is insufficient, and the body can only carry out anaerobic energy supply, because fat cannot participate in energy supply, it will also make runners have symptoms such as exercise-induced hypoglycemia and reduced exercise capacity. Therefore, continuous aerobic exercise can achieve the effect of fat loss;

4. Energy supplementation: After running, the human body needs to replenish necessary electrolytes and energy, such as sports drinks, energy bars, etc., at this time, the energy ingested by the human body will immediately replenish sugar and protein, instead of being converted into fat storage.

In addition, exercise should be diversified, although running can have a certain degree of shaping the lower body, but running alone can not achieve the whole body. Patients can properly combine upper limb exercises and waist training to achieve better fat burning results.

How long can I lose weight if I run a kilometer a day?

One kilometer a day is too little exercise to be useful.

Jogging wants to **, at least nearly an hour a day.

The right way to jog **:

1. Start by doing stretching exercises. If you want to run effectively, you should do some stretching exercises or relaxation exercises before running, on the one hand, you can warm up and prevent injury, and on the other hand, you can consume a part of glycogen first, so that when you run in the future, the fat burning efficiency will be greatly improved.

2. Drink enough water before running.

In addition to not having an empty stomach, drinking enough water is also a must-do before running. Not drinking water is more dangerous, especially in summer, and don't think about drinking water when you're thirsty.

That's because the body is dehydrated. And if you're dehydrated, you're likely to stop running early, because your body won't allow you to overdraw.

3. Jogging lasts about 40 minutes.

Theoretically, under the premise of sufficient warm-up, jogging for about 20 minutes to quickly consume energy, and when the reserve energy fat begins to mobilize and prepare for burning, stop exercising at this time, and you will not be able to achieve the best purpose of fully burning fat. So, in order to get through running**, run for at least 20 minutes, 40 minutes is the running time recommended by experts.

4. Correct posture when running.

Running is aerobic exercise, the body participates, and when running involves a chest arch or supports the handle all the time, not only can not achieve the effect of exercise, but also increases the pressure on the lumbar spine, and the time becomes longer and the lumbar muscle strain. Therefore, when exercising on the treadmill, be sure to tighten your abdomen and chest and tighten your lower back muscles. Running in small steps, the center of gravity of the body is close to the supporting foot, the quadriceps muscles do not need too much force to maintain balance, and the patella and femoral joint stretch lightly.

5. Don't eat a big meal after running.

Hydrate promptly after your run, but don't eat large meals. On the one hand, this will put a burden on the stomach, and on the other hand, excessive diet after running will consume too many calories, so that the fat burned by running will be replenished, and the run will be in vain.

Insist on jogging for an hour every day, you can consume about 600 calories, and you can lose about 5-8 pounds for a month.

Everyone's body fat content is different, and the way of exercise is also different, so weight loss varies from person to person, and exercise itself needs to be adhered to. However, exercise must be combined with diet, and the diet is best based on vegetables, fruits and white meat, with less fried and garbage snacks, otherwise it will not be able to achieve the best effect.

When many people run, they will stop to rest or walk again when they are tired, and then start running again when they have eased up. In this way, running** is not enough for fat burning, you need to run without stopping to be able to keep burning fat, and you need to insist on it for at least half an hour.

In the first 20 minutes of running, sugar is mainly consumed, which is powered by the phosphogen system and glycolysis system. When running for 20-30 minutes, the consumption of sugar and fat is basically the same, and if you continue to run, you will burn fat.

If you run for half an hour, the body's fat function will reach a peak, and if you can keep running at this time, then the fat will be burned more. Therefore, many people who insist on running outdoors or in the gym generally run for an hour and a half to more than two hours. Normal people can run 5-6 kilometers an hour at a normal speed, and when running ** in the early stage, you can aim for half an hour, and gradually increase in the later stage.

Moreover, running needs to be insisted on every day, and remember not to give up halfway in the middle, otherwise it is easy to have a ** situation.