While running, the first change we notice in our body is weight loss. This effect is achieved because of additional ~ 500 Kcal is burned in 40 minutes of running, 1200–1400 in 90 minutes, and about 2000 Kcal in 2 hours. The body is in shock — it gives out all the energy it has, and you are losing weight.
Cool! But if you go deeper, it turns out that all the kilograms that you have lost are just… water. Your fat is 90% intact.
The fat will take a little longer to “heat up”. It requires large volumes and low intensity of running in the second heart rate zone — the very same 120–145 beats per minute. For many people, running at such a pace does not seem to be hard enough or to be a proper “ running” at all.
Therefore, many run with a pace of at least 150 (or even 160 bpm), and here your body “burns” indiscriminately what first comes to hand. And that is - muscle glycogen, which is taken from carbohydrates.
You seem to have lost some weight (the water is gone), yet the body fat remains. Perhaps this is not ultimately important - in the end, the reflection in the mirror becomes much more attractive. The problem with this approach to running is that in the mode without “burning fat”, you are able to run only as long as you are not “hungry.” Then there is a full stop. Glycogen is used up — there is never too much of it — and that’s it. Full stop.
This happens quite often in running: you run for 1 hour 20 minutes and after 1 hour the pace of running “suddenly” crashes to walking. Or at a 21 km race, you run briskly in your tempo group for the first 10 km, and “suddenly” you start to lag behind everyone else — you “pass out”.
The reason is simple — you have not taught your body to switch to “burning fat”, which is (after glycogen) the second most important source of energy.
Those who "learned" how to do this, get to have a “second wind”. It comes from fat — one of the most important sources of energy for long runs.
How to “train” this to the body? There are several ways — you may choose any one of them (the main point is — not all at once):
✅ run a lot at a heart rate of 120–145.
✅ run 40 minutes in the morning on an empty stomach at the same rate of 120–145.
✅ run immediately after the 2-hour cycle training — again, not intensely and no more than 30–40 minutes
We must say right away that the second and third methods will at first be accompanied by strange states of “enlightenment”😇
At some point, you may feel light dizziness and loss of energy. This may take several minutes. But right after that you will enter that “second wind” state.
This is the magic moment when your body finally got to your fats. At first, it will be difficult to do a switch quickly. But over time, these “transitions” will be coming imperceptibly, and the body fat will start to disappear.
But this is not everything!
Having passed this state, you will find yourself where many others “have not stepped their sneakers into”. You will learn to use the “burning fats” mode, which is a very effective source of energy for running long distances faster.
As soon as this happens, new opportunities will open up for you — you will be able to run long and fast. And this is a very serious claim for victory over yourself and your opponents. 🏆
⚡️ ⚡️ IMPORTANT! Take a carbohydrate gel, bar, or a Coca-Cola with you — if you feel completely uncomfortable, feel free to eat / drink to restore your sugar levels ⚡️ ⚡️
Cool! But if you go deeper, it turns out that all the kilograms that you have lost are just… water. Your fat is 90% intact.
The fat will take a little longer to “heat up”. It requires large volumes and low intensity of running in the second heart rate zone — the very same 120–145 beats per minute. For many people, running at such a pace does not seem to be hard enough or to be a proper “ running” at all.
Therefore, many run with a pace of at least 150 (or even 160 bpm), and here your body “burns” indiscriminately what first comes to hand. And that is - muscle glycogen, which is taken from carbohydrates.
You seem to have lost some weight (the water is gone), yet the body fat remains. Perhaps this is not ultimately important - in the end, the reflection in the mirror becomes much more attractive. The problem with this approach to running is that in the mode without “burning fat”, you are able to run only as long as you are not “hungry.” Then there is a full stop. Glycogen is used up — there is never too much of it — and that’s it. Full stop.
This happens quite often in running: you run for 1 hour 20 minutes and after 1 hour the pace of running “suddenly” crashes to walking. Or at a 21 km race, you run briskly in your tempo group for the first 10 km, and “suddenly” you start to lag behind everyone else — you “pass out”.
The reason is simple — you have not taught your body to switch to “burning fat”, which is (after glycogen) the second most important source of energy.
Those who "learned" how to do this, get to have a “second wind”. It comes from fat — one of the most important sources of energy for long runs.
How to “train” this to the body? There are several ways — you may choose any one of them (the main point is — not all at once):
✅ run a lot at a heart rate of 120–145.
✅ run 40 minutes in the morning on an empty stomach at the same rate of 120–145.
✅ run immediately after the 2-hour cycle training — again, not intensely and no more than 30–40 minutes
We must say right away that the second and third methods will at first be accompanied by strange states of “enlightenment”😇
At some point, you may feel light dizziness and loss of energy. This may take several minutes. But right after that you will enter that “second wind” state.
This is the magic moment when your body finally got to your fats. At first, it will be difficult to do a switch quickly. But over time, these “transitions” will be coming imperceptibly, and the body fat will start to disappear.
But this is not everything!
Having passed this state, you will find yourself where many others “have not stepped their sneakers into”. You will learn to use the “burning fats” mode, which is a very effective source of energy for running long distances faster.
As soon as this happens, new opportunities will open up for you — you will be able to run long and fast. And this is a very serious claim for victory over yourself and your opponents. 🏆
⚡️ ⚡️ IMPORTANT! Take a carbohydrate gel, bar, or a Coca-Cola with you — if you feel completely uncomfortable, feel free to eat / drink to restore your sugar levels ⚡️ ⚡️