What is the right way to lose weight by running at night? The best time and precautions for running at night

Many people lead fast-paced lives and lack physical exercise. They have little time to exercise during the day. This can lead to some diseases in the long run. Night running is a fashionable way of exercise. Night running is actually running at night. Night running can also help the body lose weight. So how to lose weight by running at night? What is the correct way to lose weight by running at night? Let's take a look at the relevant knowledge about night running with the Knowledge Center.

1. The correct way to lose weight by running at night

1. Do strength training before night running

If you stimulate your muscles before a night run, you can increase the efficiency of burning fat. After muscle strength training, the body will secrete growth hormone, which can increase the fat-decomposing enzymes in the body, allowing fat to be burned more efficiently. Doing squats or abdominal muscle exercises for about 10 minutes will be very effective.

Although it may be a bit tiring, running until you are out of breath can increase the fat burning effect of subsequent aerobic exercise. If you take a short break after strength training and then start running after your breathing recovers, the fat will be burned very quickly.

2. Grasp the best time for night running

It is best to start night running one hour after dinner, usually around 9 o'clock. The best exercise time is 30 minutes to 60 minutes. Too short, it will not have the effect of burning fat. Too long, it will cause excessive fatigue and affect sleep. It is best to start with 20 minutes to 30 minutes and gradually increase the time later.

3. Run against traffic

It is difficult to find an open space for running in a big city, so night runners like to run along the road. However, running on the road is somewhat unsafe because of the vehicles passing by. For safety reasons, it is recommended to avoid running during peak traffic hours. In addition, the running direction should be opposite to the direction of traffic, so that people in the cars can see the runner clearly.

4. Run along a familiar route

Nighttime is not a good time to explore back roads or develop a new running route. Stick to your usual route and run to the finish line. You will remember the location of every tree, corner, and building along the way. However, don't run the same route every day, or you may be followed by an uninvited guest. Choose routes that you feel comfortable running and switch them up regularly.

5. Run at night for at least 30 minutes each time

If you want to lose weight instead of just for health or body shaping considerations, each night run should be at least 30 minutes. During aerobic exercise, the first 20-30 minutes is the process of the body consuming carbohydrates. After 30 minutes, fat will participate in the energy consumption process, which is the real fat loss process.

6. Slow down your running speed

Exercising too hard at night can excite the nerves and affect sleep. Also, it is too dangerous to run too fast in the dark. Moreover, jogging is an aerobic exercise that consumes fat, and is more effective in reducing fat than fast running. Therefore, you should slow down when running at night to lose weight.

7. Pay attention to hydration when running at night

The temperature at night is not as high as during the day, so running will feel much cooler, but exercise will still make you sweat. When running at night, you should also pay attention to hydration, and be more cautious about hydration. Don't drink too much water after exercise, as this will easily cause edema the next day. When drinking water, drink it slowly, one sip at a time, which is conducive to water absorption.

8. Control your diet after running

Exercise consumes calories and makes people feel hungry. After night running, you should strictly control your diet. If you are really hungry, just drink some milk or yogurt or eat some fruit. Don't eat too much, otherwise the effort of night running will be in vain.

9. Relax your leg muscles

For those of you who love beauty, don’t forget to stretch and relax your leg muscles during nighttime maintenance. Lift your legs for 5-10 minutes, and then massage from the soles of your feet to your thighs to drain water and enhance circulation. The next day you will find that your legs have become much firmer and visually slimmer.

2. Things to note when running at night

1. It is recommended that 2 to 3 people run together to facilitate first aid in case of an accident.

2. Night runners must choose a familiar route with adequate lighting, preferably in an area with cameras.

3. Don’t run too late and don’t exercise too much.

4. Wear fluorescent-colored clothes and shoes as much as possible to serve as a warning to drivers.

5. Take a low-temperature bath or a high-temperature (43°C) bath after a night run.

6. After night running, you can replenish some alkaline water, such as soda water, or glucose or electrolyte water.

7. Don’t wear a mask when running.

3. The best time for night running

1. What is the best time to run at night?

1 hour after dinner.

It is best to start night running one hour after dinner, which is around 9 p.m. Generally, the period between 8 and 9 p.m. should be the digestion process after dinner. Appropriate exercise can help digestion and avoid fat accumulation, but strenuous exercise should be avoided. At the same time, it should be noted that running should be stopped one hour before going to bed to avoid affecting sleep.

2. What is the best duration for night running?

The best time for night running is 30 to 60 minutes. If it is too short, it will not be able to burn fat. If it is too long, it will cause excessive fatigue and affect sleep. It is best to start running at night gradually, starting with 20 to 30 minutes, and then gradually increase the time. At the same time, be careful to avoid strenuous exercise. After excessive fatigue, the body needs a long time to recover, which will affect sleep that night and the next day. Therefore, every exerciser must slowly find the exercise intensity and exercise time that suits him or her in running.

3. When is the best time to run for weight loss?

Running itself can promote calorie consumption, burn fat, and ultimately achieve weight loss. The best time for night running is around 21:00. It is already 1.5 hours or even 2 hours from dinner time, and the food has been initially digested. At the same time, the sensitivity and adaptability of physical strength and limb reactions will reach their peak, and the heart rate will be the most stable or low. Running at this time will cause the heart rate to increase faster and the blood pressure to rise more slowly, which is good for health and thus achieves the goal of healthy weight loss.