Running in the morning: how to run correctly, the benefits and harms of jogging, reviews

For most people, running in the morning is the most affordable way to get a boost of energy for the whole coming day and keep your body in good shape. This sport does not require significant financial costs for the purchase of equipment and expensive subscriptions to the fitness center, and makes it possible to effectively lose weight and strengthen muscles.

Those who have been involved in sports for a long time are familiar with the rules for distributing the intensity of activities and loads. We advise beginners to practice morning jogging, especially if they have various types of diseases and excessive weight, only after consulting a trainer and a doctor. They will help you create a personal training plan.

Jogging for beginners

A sedentary lifestyle, sedentary work and little time spent in the fresh air are familiar to every second person. A calm and monotonous lifestyle often leads to various diseases:

disorders of the cardiovascular system;
gastritis;
vegetative-vascular dystonia;
osteochondrosis;
obesity and pathologies of the gastrointestinal tract (gastrointestinal tract);
radiculitis;
varicose veins;
thrombosis.

The list doesn't end there, and lack of active life affects your mood and overall health. To stay in good shape, or, conversely, to get rid of extra pounds, you need to think about daily workouts.

How to start running in the morning from scratch

The first classes are difficult because you need to break away from your usual way of life and at the same time experience some inconvenience. But when new healthy habits give the first results, no one will want to give them up. To start running in the morning, you will need to do the following:

set your alarm clock at least an hour earlier;
take a contrast shower, which will help you wake up faster;
prepare comfortable shoes and sportswear that do not restrict body movements;
take water for a run;
start with walking, smoothly turning into jogging.

Advice! You should not chase kilometer indicators and start your first lesson with short distances and moderate speed.

Trainers advise recruits who will be starting their runs from scratch to force themselves to get up early, turn off lazy thoughts and set a goal to achieve. This could be losing weight, toning muscles, restoring health, or simply testing willpower and perseverance.

You can play sports with company - this also serves as a good motivation to get up in the morning. A bet, for example, that a person will be able to exercise regularly over a certain period of time can be even more motivating.

What to eat after a morning run?

Breakfast after running should be nutritious, rich in proteins, carbohydrates and fiber. What to eat after your morning workout:

egg dishes: scrambled eggs, omelet, poached egg, boiled egg;
boiled chicken;
porridge with fruits and nuts: oatmeal, buckwheat, barley, pearl barley, corn, etc.;
vegetables and fruits: vegetable or fruit salad, cutting fresh vegetables and fruits;
sandwiches: with cheese, egg and herbs; with cottage cheese, avocado and salmon; with cheese and ham;
dishes made from dairy products: cottage cheese with fruits and nuts, a glass of yogurt or kefir, cottage cheese casserole, cheesecakes;
isotonic drink, tea, coffee, water;
protein shake, protein bars.

Is it possible to run in the morning every day?

The regularity, duration and intensity of training are purely individual indicators, and if one person benefits, another may have unpleasant consequences. It all depends on the level of training of the runners and their state of health. The first place to start preparing for training should be a visit to the doctor, who will prescribe the necessary examinations to determine the condition of the body.

You can start running at any age, but it is worth remembering that people aged 30 to 45 years are in a special group, since even in the absence of complaints, they may be subject to certain diseases, which will certainly make themselves felt with increased load.

Having made sure that there are no stopping factors, they go for a run in this form, without burdening themselves with unnecessary equipment.

Experienced athletes take daily morning running for granted and do not cause any inconvenience, but for beginners the opposite is true, and it is better to do the first workouts every other day. After 2-3 weeks, when the body gets used to physical activity, you can switch to a daily training schedule.

Be careful!

An important point in planning an evening run is to think about where to run in advance. Even if it seems that you know a certain path by heart and could walk with your eyes closed, do not risk running if there is no lighting there. This is unsafe in many ways. If you trip over an unnoticed pebble or a random root, you can, at best, get bruised, or, at worst, even break something for yourself.

Well, there’s no need to talk about the danger of stumbling upon various suspicious characters in dark corners - we ourselves know and understand everything. Hey runner, do you have a call? What if I find it?

If you don't have a well-lit and fairly safe running path in mind, consider joining a gym.

Advantages and Benefits

It is impossible to overestimate the health benefits of running, since it affects every subsystem of the body. Everyone should know the benefits of running in the morning:

the body is saturated with oxygen: in the morning the air is clean and fresh, because there are still no car exhaust gases, industrial exhausts and dust polluting the atmosphere;
the air moistened with dew invigorates and tones;
running trains endurance well and develops self-discipline;
the heart muscle and the cardiovascular system as a whole are strengthened by saturating all systems with oxygen, which optimizes their functioning;
due to the accelerated pumping of blood by the heart, metabolic processes are accelerated, which improves well-being;
the figure becomes toned, the muscles become elastic, and the silhouette becomes more prominent;
posture is straightened;
due to the active production of sweat, harmful toxic substances are removed from the body along with calories;
accessibility, because running does not require any financial expenses (except for the purchase of sports shoes and equipment, if you do not have any).

Interesting! Scientists have proven that jogging improves your mood, because during exercise, happiness hormones - endorphins - are released. Therefore, running is also an excellent tool in the fight against depression.

The benefits of running in the morning for women

In addition to the general advantages, running has special benefits for women, which are as follows:

youth is prolonged and the appearance of wrinkles is delayed by 5-10 years;
intense running gets rid of cellulite, making the stomach, thighs and buttocks attractive;
long-term exercise improves liver function, thereby reducing cholesterol levels;
getting rid of puffiness is an important plus for many girls, and due to the natural drainage of muscles, excess fluid is removed from the body, which replaces the use of calcium-removing diuretics;
running is also good for the skin: since during training, oxygen is supplied at the cellular level, the dermis remains fresh and acquires a healthy shade;
natural massage of female internal organs, which is carried out naturally while running, is the prevention of many gynecological diseases.

The best uniform for women would be loose clothing made from mixed fabric compositions that provide good air exchange, do not absorb sweat, and do not rub or compress body parts.

Contraindications

Even though jogging is an effective and beneficial sport, there are certain limitations. People with the following diseases will have to avoid training to lose weight in the evening and in the morning:

pathologies of the cardiovascular system;
diseases of the spine;
chronic pathologies during exacerbation;
diseases of the respiratory system;
arthrosis and arthritis;
glaucoma;
flat feet.

It is important! If there are no contraindications to training, the answer to the question - when is it better to run to lose weight - in the morning or in the evening is obvious - morning physical activity will bring the greatest benefit.

Minuses

It is difficult to say that running has any disadvantages; rather, it is an inconvenience that manifests itself in the following: many people need to get ready for work early, take their children to kindergarten or school, which reduces the time of morning jogging, if not eliminates it altogether, it is difficult morning rises are given and often a person sleeps less than the allotted time.

When running, you need to take into account certain rules, and breaking them can increase the time it takes to achieve the desired result and even cause harm to your health. Morning running puts stress on the body, since the latter is not yet in full combat readiness after waking up. Therefore, jogging can begin 40-60 minutes after getting up.

It is especially harmful to run if there are serious contraindications (congenital defects and other diseases of the heart, cardiovascular and respiratory systems; VSD (vegetative-vascular dystonia), anemia, abnormal blood pressure (blood pressure), colds and chronic diseases, joint diseases) .

Restrictions for jogging

During jogging, the body experiences, albeit short-term, but significant stress, so those who have:

any degree of obesity. Even 7 kg above the norm is a contraindication;
diseases of the heart and blood vessels;
problems with the spine and joints.

It is best to have the disease diagnosed by a specialist. Therefore, if you want to include ragged sprinting in your lifestyle, you should get the approval of your doctor.

Rules and recommendations

Running correctly in the morning is not difficult, but following all the recommendations will not only speed up and secure the process of achieving your goals, but will also surprise you with pleasant bonuses that a person did not even know about at the beginning of training.

So, the rules of running:

Mandatory warm-up. It begins with walking with a gradual increase in tempo, followed by head rotations, swings of arms and legs, turns and rotation of the body. Additional squats and lunges will not be superfluous. Such manipulations will warm up the muscles and disperse the blood. The whole process takes from 7 to 15 minutes.
Beginners should not run marathons. You should focus not on kilometers, but on training time, which in the first week is 20-30 minutes.
It is important to start with a slow run and gradually increase your speed. If you experience increased heart rate, palpitations or other discomfort, it is better to take a break. You can’t stop abruptly either – this is extra stress for the body.
It is useful to keep your posture straight and not swing your arms - they should move freely to the rhythm of the person running.
Do not tilt your body forward or backward. The same goes for head position.
Breathing should be deep, alternating inhalations through the nose with exhalations from the mouth.
After finishing your run in the morning or evening, a 10-minute walk is recommended.

Warming up increases energy reserves and gives you strength for a longer run.

The first 7 days should feel like light exercise and should not leave you feeling exhausted or exhausted. The purpose of running at this stage is a surge of vigor and strength. That's why you need to run easily and naturally for no more than 30-45 minutes. Winter jogging differs from summer jogging in that it requires the use of thermal underwear, and warm-up should be done not on the street, but at home. It is also important to choose paths cleared of snow and free of ice.

Interval running training

Sprinting is perhaps the best way to strengthen your legs and butt without strength training. Sprinting is ideal for weight loss and increases your metabolic rate within a few days. High-intensity running will burn calories long after your workout is complete. Running is universal - both men and women can do it. Its benefits have already been appreciated by many professional athletes and bodybuilders. Fitness or bodybuilding competitors incorporate sprinting into their training because of the positive results in creating strong, lengthened muscles.

Sprint training

Before sprinting, take a light run on the treadmill to warm up your legs and body. After this, make sure you stretch your quadriceps and hamstrings.

If you haven't stretched specific areas of your legs, you run the risk of injury. You should be completely warmed up within 5-10 minutes.

For beginners, it is advisable to start running workouts at 50% of your maximum speed, and then gradually increase your speed after each workout. A typical sprint workout that the average person should complete is 6-10 100m intervals at top speed with 200-300m recovery between intervals.

You need to complete this sprint workout in about 30-40 minutes.

How long should you run in the morning?

How long a run will take depends entirely on the individual. So, beginner girls are recommended to run from 15 minutes to half an hour. For men, this time can start from 30 minutes, if there are no health precautions. As the body gets used to it, the time increases, and the running duration is a comfortable number of hours for everyone. Considering that we are talking about morning runs, they usually do not exceed 1 hour.

In the afternoon or evening, it is advisable to increase them to 2 hours (unless hot weather is mentioned). You can experiment not only with time and intensity, but also with running surfaces. So, the first week you should train on a treadmill, the second on an asphalt track, which can be replaced with unpaved park paths or a sandy beach.

Each surface brings its own adjustments to training, adding variety to the training process. A concrete road is absolutely not suitable for jogging, since concrete does not absorb foot impacts. The legs will fully feel the force of the impact, and in addition to rapid fatigue, there is a high risk of injury.

What time is best to run in the morning?

Many people are interested in the question: why go for a run half an hour after waking up? This is the minimum interval that will protect the body from stress, since it has not yet fully woken up. There is no clear time for morning jogging; usually they are guided by the work schedule and the workload of the day. In any case, it should be early in the morning, when it is not yet hot outside and there is invigorating freshness.

Another pressing question is: should you run on an empty stomach or after breakfast? You need to be guided by your training and health goals:

It is not recommended for a person who is losing weight to eat before jogging; instead, you can drink a glass of water after waking up or a cup of sweet tea (sugar will add energy for an intense workout);
if you don’t have a goal to lose weight, then before going out you need to supply your body with carbohydrates - drink tea or coffee with cereal cookies. Half an hour after training, you will need to replenish your protein and vitamin reserves (chicken breast, fruit, almonds, oatmeal, yogurt).

Numerous reviews confirm that the best places for jogging in the morning are park areas, groves, public gardens, forest parks, sports grounds and coastlines. Thus, running in the morning will bring exceptional benefits to the body.

Running on grass is useful for people recovering from injuries, but it will be too soft for regular jogging.

If there are no contraindications and the person feels well, you need to introduce this activity into your life as quickly as possible. Comfortable equipment, a beautiful landscape and your favorite dynamic music will allow you to get the most out of the training process, and after a few months it will be difficult to imagine your life without running.

What benefits does running in the evening give?

Is it good to run in the evening? Definitely yes. First, we note that regardless of the time of day, running always helps to activate metabolic processes in the body, helps enrich cells with oxygen, and helps to lose weight. There are also positive features that evening running has:

It's easier to make time for it. Many people, especially those who are night owls, find it difficult to get up early in the morning and go for a run - they would rather spend a little more time in bed than exercise. But in the evening there will always be time for yourself, and a person can feel more active and energetic, which will have a positive effect on the results of a run.
It helps relieve stress. One of the benefits of running in the evenings is that it helps relieve the stress and negative emotions that have accumulated throughout the day. During running, a large amount of endorphins are released, which provokes an elevated mood. Thus, evening running is an excellent way to combat bad mood, neuroses and a number of other psychological problems.
Evening running is useful for those who have problems sleeping. The right amount of exercise will help you sleep like a baby. The only thing is to let at least a couple of hours pass between training and going to bed, otherwise you may achieve the opposite effect.
Evening jogging actively burns the calories eaten during the day. It is advisable not to eat after them. You can drink a glass of kefir before bed or have a light snack a couple of hours before bed.
It has been proven that in the evening the human excretory system works more actively. If you run at this time, you can significantly enhance metabolic processes and cleanse the body of waste, toxins and other negative elements.

Reviews

Elena, 25 years old: I would really like to start running, but I spend almost all my days at work, and there is absolutely no time left for jogging. And on weekends I can’t overcome myself and force myself to go for a run.

Igor, 36 years old: A healthy mind in a healthy body! This is my motto for life, which I cannot imagine without sports. I admit, morning running doesn’t work out for me, because I have to be at work very early. But in the evening I spend at least 2 hours in the gym. To keep yourself in shape, you don’t have to suffer from intense workouts from morning to night; going to the gym 4 times a week will be enough. Well, of course, you need to watch your diet.

Evening running rules

In order for running in the evenings to provide maximum benefits, you need to follow certain rules:

Place for jogging. For evening workouts, you should avoid highways, busy highways and major highways. The air in such places by the end of the day is saturated with harmful substances and will have a bad effect on the body. It is best to run in parks, stadiums or nature.

Duration of training. It is not recommended to overwork the body before bed - this can have a bad effect on your overall well-being and disrupt your sleep. At first, the duration of jogging should not exceed 15 minutes, and then you need to carefully increase this time. You should not run for more than half an hour in the evenings; it is better to run little by little with several breaks. After jogging, you first need to take a step, just walk for 10 minutes, and then stop.
Running time. The optimal time for evening jogging is 19-22 hours. Beginners often make one mistake - they start jogging after a heavy dinner. This regime is harmful to the body, since evening meals transfer biorhythms to a passive state and it is not advisable to subject yourself to physical activity again. It is best to go jogging after coming home from work and taking a short hour's rest. It is acceptable to eat something light - for example, a banana or drink yogurt.

Regular training is of great importance. In order for running in the evenings to have a healing effect on the body, you need to do it at least three times a week. Don't miss your next workout. If it's too cold outside, you can run at home or go to the gym.

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