ランニングでダイエットするコツ

ダイエットを始めようとしても、何からやればいいのか迷うことがあります。

世の中には数多くのダイエット法があり、どらが良いのか選ぶことも一苦労です。

簡単な方法で長続きできる方法が、一番効果的な方法といえます。

スポンサーリンク

ストレスがあると長続きできない

好きなものを好きなだけ食べて嫌いな運動はしない、という生活ではダイエットをすることができません。

しかし、痩せるために食事制限をすると、好きなものが食べられなくなりストレスがたまります。

また、嫌いな運動を続けることもストレスとなり、ダイエットが続かない原因やリバウンドの原因となります。

ストレスがたまらないダイエット法を見つけることが近道となります。

ダイエットの基本は、食事制限と運動です。

栄養バランスがとれ、カロリー制限をして、適度な運動をすることです。

お金を出してジムやヨガに通うことも良いのですが、忙しい、めんどくさいなどの理由で続かないことも多くあります。

ダイエット食品を試しても、おいしくなかったり飽きたりすることがあります。

せっかくのお金が無駄になってしまいます。

家でできる、短時間でできる、無理がない方法の一つにランニングがあります。

仕事や家事が忙しくても朝、夜、休憩時間に少し走るだけでもダイエットにつながります。

ランニングシューズが時間場所を気にせずどこでも走ることができます。

まずは歩くことから始める

ランニングはダイエットに効果的な有酸素運動です。

ウォーキングより多くのカロリーを消費でき、筋トレにもなります。

しかし、普段全く運動していな人がいきなり走ると危険なことがあります。

心肺機能に負担がかかりすぎ、筋肉や関節を一回走るだけで痛めることもあります。

翌日強烈な筋肉痛に襲われ、歩くのも大変な状態になることもあります。

こうなると、嫌になって長く続けることができません。

運動不足を実感している人は、歩くことから始めることがコツです。

まずは30分歩き続けることを目標にしてがんばります。

仕事や雨などで歩くことができない日もありますが、続けないと効果が出ないからといって、やめてはいけません。

長い目で考えて、できる日に続けることです。

そして30分連続して歩いても十分体力が残っているようであれば、少しずつ走り始めます。

ランニングは歩いた後でも歩いている途中でもいつでもいいので、できる範囲で走ります。

そして少しずつ距離を伸ばしていきます。

これを続けることで、ランニングの体力も筋力も少しずつつけていくことができます。

目標を持つと長く続けることができる

ランニングに必要な体力や筋力ができてくると、今度はゆっくり長く走ることを目標にします。

短距離を早く走れるようになっても、ダイエットにはほとんど効果がありません。

痩せるためには、ゆっくり長く走ることが重要なのです。

長い距離を走るためには、体力や筋力だけでなく姿勢が大事になります。

正しいフォームを身につけることで、故障をしにくい体づくりができます。

猫背では心肺機能に負担がかかり、体がそっていては腰に負担がかかり、膝が曲がっていると膝関節を痛めやすくなります。

姿勢を正しく、腕をしっかり振り、かかとから着地して親指で地面を蹴る感覚を身につけます。

会話ができるくらいのスピードでゆっくり長く走ると、自然に体重が落ちていきます。

ランニングは単調なので飽きることがあり、それを改善するコツは有名なランニングコースを走ることやマラソン大会に出場することで刺激をもらうことができ、単調なランニングを効果的なランニングに変えることができます。

何キロ痩せるという目標でも良いのですが、ランニングの目標も持つことで走る意欲がわきます。

食事でさらに効果アップ

ダイエットのためのランニングは、やはり食事制限が必要です。

ここまでランニングを続けることを中心に考えてきましたが、最終的には食事制限が必要です。

ランニングをすると、かなりおなかが減ります。

おなかが減ると、今まで以上に食べてしまいます。

運動をした後のお酒やご飯はとてもおいしいので、止まらなくなって体重が増えてしまうことも多々あります。

しかし初めからランニングをして食事制限をすると、ストレスでやめることが多いのです。

ですから初めはランニングを続けることを優先にして、走る習慣がついてから食事制限をするとダイエットが無理なくできます。

ランニングでそれまで以上のカロリー消費ができています。

少し食事を減らしただけでも、かなり体重が落ちます。

体重が落ちる実感ができれば、食事制限が苦しくなります。

この時点では走る楽しみや習慣ができているので、その喜びがランニングや食事制限にさらにいかされます。

ランニングで痩せたいと考える人は、とにかくいきなり食事制限と運動の両方をしないことです。

まず長くゆっくり走ることがコツです。

最後に

ダイエットにはいろいろな方法があります。
お金をかけず手軽にできるランニングで、ゆっくり長く走ることを目標にして習慣づけましょう。
そのあと食事制限をすれば、自然に苦なく体重を落とすことができます。

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