1. FIND THE IDEAL HEART RATE DURING RUNNING
If you are a novice runner, it is a good idea to get a heart rate monitor so that you can monitor both your condition and your progress during regular exercise. At first, try to work at 60-70% intensity, which could simply be a paced walk rather than a run. To calculate the intensity, subtract your age from 220 and then multiply that by the intensity percentage.

So, for example, if you want to work at 60% at age 40, then 220-40 = 180, of which 60% will be 108 and 70% will be 126. As you get used to exercising, you can maintain the same heart rate over time and with more intense exercise. If you are more trained, you can go for a higher heart rate.

2. TRY INTERVAL RUNNING TRAINING
In essence, interval training means the variation of intensities according to different methods. For example, you could run 100m fast, then you walk 100m and repeat this 10x. So the intense phase and the rest phase alternate. On a treadmill, you can also train by walking uphill at a forced pace, with a two-step raised arm for 5 minutes, then walking on a plane for 2 minutes and repeating this several times.

3. DO STRENGTH TRAININGS
Strengthening your muscles is important in many ways when you want to lose weight. On the one hand, in order to maintain your metabolism it is important to maintain your muscles, in which strength training is the biggest help; and on the other hand, you will only be toned and have a nice shape if you also do this type of training.

4. SUPPLEMENT TO AVOID MUSCLE BREAKDOWN
The breakdown of muscle proteins can be prevented with proper nutrition, for which dietary supplements will be of great help to you. If you can’t get the amount of protein you need from solid foods, eat a protein in order to keep your muscle mass going! It can also help you with higher intensity workouts, replacing the minerals and trace elements that are lost during sports, and magnesium and zinc supplementation are especially important.

5. A WEEKLY TRAINING PLAN
Carefully plan how you want to progress and develop while running. You can even write that the running should be 500m in the first week; while by the 8th week it should be 4km. But you can also compile the content of interval workouts, so you are less likely to get bored or quit, as the task and goal are given!

6. RECOVERY IS IMPORTANT
Remember, not only proper training and nutrition, but also rest is a key element for development. It is important that you pay attention to your sleep, which should be of the right duration and quality. You may need to consciously get used to new sleeping habits and you can find a number of breathing exercises and relaxation materials online to help you.