Running in place for weight loss. Technique, how much time, calories do workouts burn

A simple yet effective way to work out without a lot of space or equipment is to run in place. This workout can help you increase your fitness and burn calories whether you’re at home, at the office, or just want to avoid using the treadmill at the gym. For people who want to stay active and lose weight without having to set up a fancy gym, it’s a great alternative.

The method is simple: as you jog in place, begin by raising your knees to a high position and pumping your arms. Be sure to keep your gait fluid and your rhythm constant. You can easily modify this exercise to fit your fitness level by adding higher-intensity intervals or changing the speed.

How long is it appropriate to run in place? Aim for 20 to 30 minutes a day at least for noticeable results. Depending on your weight and running intensity, the number of calories you burn can vary, but in a 30-minute run, you might burn between 200 and 300 calories on average. When paired with a balanced diet, these can add up over time and help with weight loss.

All things considered, running in place is a practical and accessible exercise that works with even the busiest schedules. Try it out and see how it works for you; it’s a really easy way to increase heart rate and lose excess weight.

What results can be achieved by running in place at home?

Expert athletes argue that because running at home does not always maintain the necessary physiological amplitude, it cannot fully replace jogging in a park or on a treadmill. They do, however, concur that maintaining a home enables you to prime the body for loads and initiate metabolic processes.

This is an exercise that needs to be done daily to control the foot landing. Running techniques and methodical training can help you shed pounds and improve lung tissue’s ability to breathe. Additionally, there have been instances of bronchial asthma going into remission and of those who had it experiencing fewer arterial pressure spikes.

Patients with compromised nervous system functions experience a stabilization of their mental and emotional states when they engage in exercises at home. Research has demonstrated that impromptu running improves stress tolerance and lowers the risk of a heart attack.

How many calories does run burn on the spot?

Running in place burns calories based on a person’s weight and the time of day they attend classes.

Value of energy consumption asshed:

Weight, kg	The number of kcal for a certain period of time
	5 min.	10 min.	20 min.	30 min.	40 min.	50 min.	60 min.
40	26	55	108	161	238	267	319
50	32	68	135	201	303	335	410
60	41	80	163	241	364	400	480
70	48	95	188	279	423	467	561
80	54	108	214	323	482	533	642

The intensity of the load may have an impact on how many calories are burned.

In order to consume more energy, you have to:

• actively move your arms while running;
• raise your legs high;
• use weights for legs or arms.

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What are the benefits of running in place?

Compared to traditional running, running in place places a softer load on the spine and leg joints, lowering the possibility of injury.

As an illustration:

• rupture and stretching of tendons;
• dislocation of the ankle;
• inflammation of the Achilles tendon;
• dislocation of the patella;
• narrowing of the intervertebral space;
• plantar fasciitis;
• fractures of small bones.

Running stationary enables you to:

• train the heart muscle;
• strengthen the walls of blood vessels and increase their elasticity;
• remove toxic substances and slag compounds with sweat;
• stimulate metabolic processes;
• reduce the load on the urinary system;
• increase lung capacity;
• stabilize the nervous system;
• improve immunity;
• improve mood;
• accelerate blood flow and gas exchange in tissues;
• increase muscle tone;
• increase endurance;
• activate mental activity;
• prevent anemia and tachycardia;
• get rid of excess weight;

• improve the condition of the musculoskeletal system;
• increase skin elasticity.

Benefits of running in place

There are several benefits to running in place at home instead of using a simulator for weight loss or training for heavier loads:

• no need to buy specialized clothing, since a regular tracksuit is suitable for running in winter and summer;
• you can work out at any convenient time, without wasting time on the way to the park or gym;
• no need to look for a place to work out, as any floor covering will do;
• no dependence on weather conditions;
• the spine and knees experience less stress due to landing on the toes;
• no risk of falling and getting injured;
• the training plan and type of running can be selected for a person with any level of training.

Disadvantages of running in place

The following are some drawbacks of this kind of training:

• less physical activity, which is not suitable for advanced athletes;
• monotony of training;
• quick loss of motivation;
• increased work of the calf muscles;

• lack of oxygen when exercising indoors;
• stress on the ankle joint.

To maintain training tone, it is necessary to monitor the technique of running on the spot and use additional stimulants: turn on any programs on TV or listen to music.

During cardio training, it is critical to have a well-ventilated room because a lack of fresh air can cause hypoxia and dyspnea.

Contraindications to running in place

Compared to the traditional running, running in place has fewer contraindications. See a therapist before beginning any training.

Among the direct contraindications are:

• obstructive pulmonary disease;
• varicose veins;
• dystonia;
• ischemia;
• bronchial asthma;
• infectious diseases in the acute stage;
• intervertebral hernias;
• atherosclerosis;
• arthritis;
• hyperthermia;
• acute respiratory failure;
• allergic hay fever;
• flat feet;
• unhealed fractures;
• coccygeal cracks;
• fasciitis;
• high or low blood pressure;
• any surgical interventions performed shortly before training;
• thyroid disease;
• kidney pathologies;

• ulcerative lesions of the digestive organs;
• progressive myopia;
• exfoliation of the retina;
• glaucoma;
• pathologies of the central nervous system in which impaired coordination of movements are observed;
• stretching of muscles and tendons;
• osteoporosis;
• pregnancy;
• spinal injuries;
• cirrhosis;
• obesity;
• coksartrosis;
• acute heart failure;
• epilepsy.

Running in place fits easily into your daily routine and is a great way to lose weight. You don’t need a lot of room or equipment to burn a lot of calories if you concentrate on timing and technique. This post will discuss how to make the most of your running in the park, including how to execute it correctly, how long to spend working out, and how many calories you should burn.

Running technique on the spot

Running at a house’s location to improve physical endurance or lose weight necessitates adhering to specific training guidelines and technological requirements.

Prior to the run that comes next:

• carry out a small warm -up for the joints and muscle stretching;

• provide oxygen access to the room;
• Depending on the state of health and the level of preparation, choose the type of training.

Monitoring the heart rhythm is also important; the percentage of reductions should not go above 80%. Utilizing contemporary pulsometers or the straightforward formula heart80%= 220-exc can be used to determine the size. You can alter the intensity of your training by speeding up or slowing down. You must breathe through your nose or diaphragm when you are running around.

Normal run

The most basic species, it simulates a classic run by a coward. This kind of impromptu run is advised for inexperienced athletes.

Running form:

1. Stand straight and straight back.
2. Bend your hands in your elbows and raise it to your chest level.
3. Start running, landing on the front of the feet.
4. It is necessary to monitor the knees, they should not go beyond the line of the foot.
5. Breath is carried out through the nose:

• When inhalation, the stomach is relaxed;
• When you exhale, strain the muscles of the press.

Running with high knees

Method for this kind of stationary running:

1. Stand straight and straight back.
2. Pull the stomach and slightly strain the muscles of the press;
3. Raise your hands bent at the elbows, to chest level.
4. Start running in place, paying attention to the knees: they should not go beyond the line of the feet.
5. Hands should work synchronously for each step: one hand down, the other up.
6. Legs should be raised one by one until they form a parallel line with the floor.
7. Breathing should only be through the nose.
8. Landing should only be on the front part of the foot.

Running with knee lifts is among the trickiest methods to master. It is advised to take brief rests in between sets because the exercise puts strain on the lumbar region of the back as well as the gluteal, femoral, and calf muscles.

Running with shin kicks

In this kind of running, the primary burden is placed on:

• gluteal muscles;
• knee joint;
• back of the thigh;
• abdominal muscles.

Method of execution:

1. Stand up straight and slightly tilt the body forward.
2. Raise bent arms to chest level.
3. Start running, alternately bending your legs at the knee and throwing them back as much as possible, that is, you need to touch the buttock with your heel.
4. The supporting leg should be straight.
5. Landing with this run should occur on the full foot.
6. The arms should work synchronously: one down, the other up.
7. You need to breathe through your nose, exhaling through your mouth is allowed.
8. You need to watch your shoulders: they should not be tense.

Because the feet sway smoothly, this kind of running in place does not place a lot of strain on the spine. Simultaneously, there is a slight decrease in the load’s intensity.

Running in place for weight loss

It is more effective to use additional exercises in addition to running in place when doing weight loss exercises at home. Interval running causes a significant increase in calorie burning, which lasts for an additional 4–6 hours after the workout.

You can make use of a pre-made training program:

1. Walking in place for 2 minutes.
2. Simple running in place at an average pace – 3 minutes.
3. Running in place with a back kick of the shin at a high pace – 2 minutes.
4. Simple running in place at a high pace – 2 minutes.
5. Simple running in place at a slow pace – 5 minutes.
6. Jumping jog for 3 min.:

• push off the floor with each foot strongly;
• land only on the toe;
• breathe only through the nose.

1. Simple jogging in place at a slow pace – 5 min.
2. Walking in place for 2 min.

It is required to gradually extend the duration of each exercise or incorporate leg weights or dumbbells no heavier than 1.5 kg in order to adjust to this training regimen. Arm swings and high knee running are also options.

Running in place for endurance

You must complete all exercises as quickly as you can for the longest amount of time in order to increase your body’s capacity for adaptation. Interval running and high knee running are the two forms of running that are utilized for these objectives.

Not to mention that:

• when raising your legs, you must maintain parallel with the floor, for this you can stretch your arms forward;
• breathing should occur only through the nose.

Training with intervals to improve endurance:

1. Simple jogging in place at a medium pace – 5 min.
2. Running with high knees at a high pace – 7 min.
3. Running in place at a high pace – 7 min.

During the workout, you must perform at least 2-3 approaches with a 60-second break. All three exercises are one approach. It is advised to extend the duration of each exercise or the number of approaches when adjusting to the loads.

Mixed technique

Running indoors can take many different forms. Those who are used to short interval training use this kind of training to lose weight. Using this technique, every exercise is done at the same speed—slow or medium. This is essential to sustain strength throughout the exercise and start a prolonged calorie-burning phase.

Estimated instruction in a hybrid type:

1. Simple jogging in place – 8 min.
2. Walking – 2 min.
3. Running with raised knees – 2 minutes.
4. Simple jogging — 2 min.
5. Walking — 1 min.
6. Repeat exercises 1-5 2 times.
7. Running with shin kicks — 3 min.
8. Simple jogging — 1 min.
9. Repeat exercises 7-8 3 times.
10. Walking — 2 min.
11. Simple jogging — 1 min.
12. Walking — 2 min.

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Muscle work during running

Differently strong leg and upper body muscles are used when running in place.

Gluteal area

This body part’s muscles aid in keeping a person standing or sitting up straight. They participate in training to a mere 10%. Even though simple stationary jogging helps to round out and tighten your buttocks, it won’t add volume to this area.

Enhanced gluteal muscle performance is impacted by:

• increased tempo running;
• ben with shin kicks and knee lifts.

Hips

This body part’s muscles are in charge of bending the knee joint and repositioning the legs in relation to the pelvis. They are symbolized by four bundles. While you are running in one location, this area is working hard.

Training influences:

• quadriceps, which consists of:
• 3 wide muscles: intermediate, lateral and medial;
• 1 rectus muscle;
• posterior biceps muscle.

Shin and calves

Since the shin area is the most used during training, running in place at home is a popular method for losing weight in this area.

Running in place results in the development of the following:

• soleus muscle;
• 3rd peroneal;
• tibialis behind and in front;
• calf muscles.

Feet

Compared to the shin, the foot’s muscles are not as active.

Running still strengthens the following:

• lumbrical muscle;
• short flexor and extensor muscles;
• interosseous muscles on the back.

Upper body

Running in place initiates the following tasks:

• intercostal muscles with rapid or deep breathing;
• abs, which allows you to maintain balance;
• iliac muscles, which regulate the movement of the pelvic region;
• lumbar muscles, which allow you to hold the body when bending;
• broad muscles of the back, which allow you to move the shoulders and regulate breathing;

• arm muscles:
• triceps;
• three- and two-headed brachii;
• biceps.

The majority of the upper body muscles are used when running in place, which helps the muscles take on the proper shape and relief.

The work of the respiratory system when running

Since the respiratory system adjusts breathing depth and frequency based on the oxygen requirements of the cells, it is thought to be adaptive. When there is not enough of this gas reaching the tissues, the heart is under more strain, which quickens the heartbeat. The body starts to take more breaths by inhaling less air in an effort to stabilize the situation.

When the respiratory system is idle, it can function in two ways:

• Adapted, or aerobic, when sufficient gas exchange occurs in tissues during physical activity. This type of breathing is observed at an average pace of exercise and a heart rate of about 60%.
• Hypoxic, in which the body is unable to adapt to muscle activity and experiences oxygen starvation. In this case, the number of small capillaries and the volume of blood vessels in the lungs begin to increase. This allows the body to overcome the hypoxic threshold due to better oxygen release from a small volume of air.

How much and how often should you run?

In order to reap the full benefits of your training, you must exercise on a regular basis. After one month of training, and two weeks later if you maintain a healthy diet and add more exercise, you will start to see results. No exercise routine should last longer than five minutes.

Every three days, you should increase the running time by one to two minutes as you become accustomed to the load. The length of time spent running in place is determined by the health of the individual and the existence of coexisting conditions. There is a range of 30 to 60 minutes. If you weigh between 60 and 70 kg, you can typically lose 3 to 5 kg in a month of training.

Running in place is generally a good substitute for traditional running. It is appropriate for those who don’t have a lot of free time or don’t get to go to the gym. It’s important to keep in mind that at-home workouts cannot effectively target all muscle groups and cause rapid weight loss; therefore, they must be combined with other physical activities.

Author: Shalunova Anna

Written by Anna Vinnitskaya

Aspect	Details
Technique	Run in place by lifting your knees high and swinging your arms. Keep your posture upright and engage your core for better results.
Time	Start with 10-15 minutes per session. Gradually increase to 30 minutes as your fitness improves.
Calories Burned	You can burn around 100-200 calories in 20 minutes, depending on your weight and intensity.

Running in place is an excellent way to lose weight without requiring a lot of room or expensive equipment. You can raise your heart rate and burn calories efficiently by keeping your feet moving and going at a steady pace. You can perform this easy yet effective workout practically anywhere, including your backyard, hotel room, and place of residence.

Running in place has many advantages, one of which is its flexibility. It’s not necessary to dedicate hours to working out. Even twenty to thirty minutes a day can have a significant impact, particularly if you increase the intensity with some high knees or jumps. Regarding the number of calories burned, that depends on your weight and running speed, but over time, even a moderate pace can help you burn a sizable number of calories.

When it comes to running in place, consistency is essential. For best results, try to stick with it on a regular basis and combine it with a healthy diet. If you’re looking for a manageable way to reach your weight loss goals, running indoors isn’t as taxing on your joints as low-impact exercise can be.

In conclusion, running in place is a practical and efficient form of exercise that works well with a busy schedule. You can work toward increasing your fitness level and losing weight by dedicating a small amount of time each day. So put on your sneakers, start moving, and reap the rewards of this easy workout.

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