“Starting tomorrow I’ll start running in the morning.” I wonder how many people, after this phrase, stayed in bed in the morning to finish their dreams? We are confident that the vast majority.
And no wonder. Getting up for a run in the morning is quite a challenge! You will have to eat, get dressed, exercise your body, wash, change clothes, and only then go to work.
When, lying on your pillow, you scroll through this list in your head, internal bargaining begins: “the weather is bad,” “I’d better start on the weekend, when I don’t have to go to work.” Each of us has our own excuses.
But how then do people who rush under our windows at 6 in the morning get ready for the morning run? We decided to find out their secret ways of self-organization and share with you!
Let's approach the issue of morning jogging correctly to finally get results!
Pros and cons of morning jogging
Perhaps the main disadvantage of running in the morning is the need to allocate additional time at the very beginning of the day, which is why a person must force himself to wake up at least half an hour earlier. This doesn't come easy to everyone. And here it is important to understand that a morning jog should be a source of pleasure and positive emotions, and not “an under-the-radar thing.”
There are a lot of benefits from running in the morning.
- Firstly, cardio training at the beginning of the day starts the body's work, which improves the condition of the circulatory and respiratory systems.
- Secondly, a morning jog done on an empty stomach is an excellent tool for fighting fat, because in the morning the body has to draw energy from fat tissue.
- Thirdly, according to research, people who run in the morning improve their mood and performance.
- Fourthly, after a morning jog, almost all the muscles of the body will be toned throughout the day.
What are the benefits of running for weight loss?
While running, the body expends a large amount of energy.
At the same time, metabolism is normalized, calories are burned, intestinal motility improves and the feeling of hunger is dulled. In addition, all the muscles of the body are strengthened, including the heart, the circulatory system is saturated with oxygen and the level of cholesterol in the blood is reduced. Don't put it off until tomorrow, START running today!
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Proper running for weight loss gives you energy, tightens your figure and helps you get rid of unnecessary pounds.
Of course, if you have any chronic diseases or medical contraindications, you should consult your doctor before starting classes.
How to force yourself to run in the morning
How to start running in the morning if you have never done it? This question confuses many, because in any business the most difficult thing is to start.
Indeed, when faced with a choice between a morning run and an extra 20 minutes in a warm bed, many will choose the second option.
There is no one hundred percent way to force yourself to run in the morning. Below are some useful tips from people who were once able to overcome themselves, from those for whom morning jogging has now become an integral part of life.
Tip #1: overcome laziness
Just try to overcome your laziness and reluctance to get out of bed. It will become easier to do this every day. According to research, a habit is developed within 21-46 days. That is, by defeating yourself for a month, you will develop a useful habit that can change your life.
Tip #2: Find a company
Find a company. It is quite difficult to start running on your own, but having agreed with someone to run together, you will be forced to start doing it, because otherwise you will let other people down.
Tip #3: Bet on money
Bet money with someone. In general, they say that arguing is not good. But you will do it for your own sake. Promise one of your relatives or friends to give, say, 10,000 rubles if you miss at least one workout during the first month. If 10,000 rubles is an insignificant amount for you, promise more. During this month, you will make every effort not to lose in this argument, and then morning running will simply become a habit.
Forget about TV
My second piece of advice for anyone who wants to become a morning person with the least amount of damage is to avoid falling asleep while watching TV! It's better not to even watch TV before bed.
If you fall asleep in front of the TV, then most likely your body is not in the most comfortable position - you are either sitting on the sofa or lying half-sitting on the bed. The neck becomes stiff, the muscles do not relax. Also, the bright glow and constant change of pictures do not allow your eyes to relax, and if you fall asleep with the TV on, it is difficult for you to achieve absolute darkness even with your eyes closed. And the last argument is that you excite your brain to such a state that it will be quite difficult to achieve calmness and absence of thoughts. And this is the key to success for good, healthy sleep.
In an ideal world, people only use their bedroom to sleep. Reading, TV, computer remain in other rooms. But if you cannot avoid all these activities in your bedroom, then it would be better to choose the lesser evil - reading before bed. But read only until you start nodding off. If you feel like your eyes are closing, put down the book, turn off the light and try to fall asleep.
Preparing for a morning run
Before starting a run, you need to warm up for 8-10 minutes. You need to perform all sorts of rotational movements to prepare the muscles, ligaments and joints for the work ahead.
Particular attention should be paid to the knee and ankle joints, since when running they bear the bulk of the load.
also need to take care of sportswear and shoes . Sneakers should have shock-absorbing soles that provide good grip on the surface. Clothing must be selected according to the weather, so that it is not too hot or cold while running. Clothing should not restrict movement throughout the entire distance.
In addition, you need to plan a route for your morning jog . This can be either a park or the streets of your city (it is important to pay attention to car traffic). Also, as a venue for running training, you can choose a stadium with athletics tracks, to which free access is provided. There are such stadiums in almost every city.
How much should you run to lose weight?
- If you have not run before, then start your training gradually, without sudden loads - with race walking or short runs of about 10-15 minutes. Do not give all your best, otherwise sudden tension can have a bad effect on the general condition of the body, including the functioning of the heart.
- In the first month, your distance should be no more than 1-2 kilometers so that the body gets used to physical activity. If the adaptation process was successful, then you can gradually move on to 3-4 kilometers.
- Remember about regularity: to get rid of extra pounds, run at least twice a week. Ideally, train daily.
- To burn more calories, try running at a fast pace: alternate between walking, jogging and running at full speed for half an hour at equal distances. This option is suitable for you if you are limited in time, do not smoke and do not have health problems.
- Run with pleasure and without coercion, in the mode that is most comfortable for you. Listen to your body and it will tell you how much to run to lose weight. And then running will bring you not only benefits, but also joy.
How to run in the morning correctly
It is recommended to run on an empty stomach. This is due not only to the launch of fat burning processes, but also to the fact that after breakfast it will simply be difficult to go for a run.
Read about running for weight loss in this article →
But after training, you simply need to provide your body with energy, so it is recommended to take care of your breakfast in advance .
While running, you can, and sometimes even need to, drink water. This is especially true in the summer, when even early in the morning it is already quite warm. But in the cold season, it is better to refuse water, since during a run it will become too cold to drink.
Running should be measured, at a low pace.
While running, you need to monitor your heart rate . To do this, you can purchase a special device - a heart rate monitor, which will help you monitor your heart rhythm.
also important to monitor your blood pressure .
Dizziness, nausea, pulsation in the ears and temples and yawning are the most obvious signs that the pressure is outside the normal range. In this case, you need to switch from running to calm walking and complete the workout in this mode.
Why is this happening?
If you jog for 10-20 minutes, then you are unlikely to lose weight. With such a load, the muscles are fueled by sugar from the liver - glycogen. Its reserves last for about half an hour, and then the body switches to another source of energy - fat cells.
Therefore, in order to lose weight, you need to run for at least an hour.
However, you shouldn’t overdo it either: since fats are broken down slowly, the body begins to take energy from proteins, as a result of which muscle mass is lost.
So, we have realized that losing weight by running is not only possible, but also necessary. All that remains is to figure out how to run to lose weight. To do this, you need to follow certain rules that will help make your workouts as useful and enjoyable as possible.
How to end your morning run
After running the planned distance, do not rush to go home immediately. Take a step and walk for another 5-7 minutes. This is necessary so that the body gradually returns to its usual rhythm.
After this, do some stretching exercises. This will help your muscles relax after the stress.
When you get home, take a shower, and then be sure to have breakfast. The first meal should contain enough carbohydrates to replenish lost energy, as well as protein. Oatmeal and a couple of eggs will be a great start to the day.
Practice and nothing but practice!
Ultimately, you need to practice getting up when your alarm rings. Try this exercise - carve out an hour of your time on two weekends in a row. Set the alarm clock for 5-6 minutes from now. Lie down in bed and try to sleep. (of course you just need to pretend that you are sleeping). As soon as the alarm goes off, get up, get dressed and leave the room and go to the shower or do what you usually do in the morning. After this, go back into the bedroom, undress and go to bed. Set an alarm and repeat everything again. Repeat for an hour. This exercise is only necessary so that you get used to getting up exactly when the alarm goes off, right away, without lying in bed.
Should you eat breakfast before running in the morning?
It is better to have breakfast after a run, and 20-30 minutes before the morning run, drink water and have a small snack with fast carbohydrates: a banana, an energy bar, white bread with jam, a sports drink or gel will do. Foods high in fiber or fat are not suitable - they can cause stomach upset while running.
Eat in the morning depending on the duration of your workout. Short morning runs can be done on an empty stomach if you eat a hearty meal in the evening. A long workout requires more energy, so it is better to have a snack in the morning before running or take a sports gel with you. Try different pre-workout meal options and find what suits your stomach.
Runner's nutrition
If you're new to running, you don't have to become a healthy lifestyle fan, but it is important to strive for a balanced diet. The effectiveness of running in the morning or evening will depend on it. Ideal product ratio:
- Carbohydrates - 50–60% of the diet. A serving of carbohydrates should be the size of your palm. Adjust your intake according to your workouts. On your run days, eat a little more carbs, and on your rest days, choose low-carb meals and snacks .
- Proteins - 20–25%.
- Fats - 15–25%. Aim for 2-3 servings of healthy fats (monounsaturated and polyunsaturated) per day.
- Fruits - 2-3 servings per day.
- Vegetables - fill at least half of your plate with them during meals.
The best foods to eat for a runner are salmon, beef, and whole grains. Salmon is an important source of anti-inflammatory omega-3 acids, which can help reduce muscle soreness after a run. Lean beef is an excellent protein food that is high in iron, which runners often lack. Complex carbohydrates, such as durum wheat pasta, quinoa, barley and wild rice, help boost energy and restore strength.
Pairing carbohydrates with a lean protein source (such as chicken) before a long run will help increase energy (glycogen) stores in your muscles.
To quickly restore strength and nourish your muscles, you can have a snack with a Racionika Protein 23% protein bar , which, in addition to high-quality protein, contains dietary fiber.
Using exercise as an excuse to eat an extra piece of cake can result in you overindulging in calories and negating any energy expenditure. This can lead to weight gain and poor running performance.
What to eat before a run
An important tip for preparing to run in the morning for beginners: choose the right breakfast. It will help you feel energized and prepared for the load. If you run early in the morning, it's best to eat a portion of complex carbohydrates for dinner the night before and then have a small carbohydrate snack when you wake up.
The morning before your run, eat something that digests quickly and won't make you feel bloated. Good options:
- fruits;
- smoothie;
- low-fat yogurt;
- a handful of nuts and raisins.
A good example of a lunch would be mashed sweet potatoes with salmon and vegetables (protein + carbs).
What to eat after a run
Running in the evening or in the morning requires a different approach to nutrition. But eating in any case is important to restore glycogen and muscles. The first four hours after heavy exercise are a critical time to replenish glycogen.
At the end of your run, eat a snack with carbohydrates and protein containing 250-300 calories. Options: toast with jam and peanut butter, muesli with yogurt, sandwich with hard cheese. After two hours, you can have lunch, focusing on protein and vegetables. You may be able to afford fast food, but your running performance will definitely improve with a healthy, balanced diet.
If you want to lose weight
Proper nutrition and exercise will help you lose weight if you maintain a balance between exercise and calories consumed.
Is it good to run in the morning to lose weight? Of course, because physical activity in the morning speeds up metabolism. However, to get the desired results, you should reduce your daily food intake.
Every one and a half kilometers of distance helps you burn about 100 calories, or 1-2 cookies eaten. If, after starting to run, you eat more, the cherished values on the scales will move away.
Reducing your calorie intake by just one hundred per day will theoretically result in a weight loss of 10 pounds by the end of the year if your diet stays the same. Reduce the calorie content of your meals by 200 calories, then you will lose 9 kg of weight in a year.
To lose weight faster, reduce calories by eating smaller portions and eating fewer fried foods.
What can you eat before a running workout?
To prevent you from feeling sick while jogging, be sure to drink 200-250 ml of water before training. And besides, it is important not to wait for the first signs of dehydration to appear: dry mouth and dizziness. To do this, take a small bottle of water with you and drink during class.
Vladimir:
It is imperative to remember that the last meal should be 1.5-2 hours before sports. Try not to eat foods that are difficult to digest: red meat, fatty foods. Porridge with fruit, eggs, and light sandwiches on whole grain bread are good options. If you're planning a monotonous running workout, you may want to avoid eating before it.
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Running rules. 5 mistakes beginners make
Correct morning running technique
There are a large number of individual methods for running in the morning, but in terms of texture, most of them include general rules and techniques designed to hone your skills for maximum efficiency.
Initially, warming up is very important. You should not immediately expose your body to stress that has not yet woken up. Do a light warm-up to help your muscles and joints warm up. Morning warm-up should take about 15-20 minutes. You can use the following exercises, devoting 2-3 minutes to each:
- Stand with your feet straight and shoulder-width apart. Perform bends on each leg in turn. Then straighten up, move your feet as far as possible and lean forward. You can hug your legs with your hands and stay in this position for a few seconds.
- Having taken the starting position, straighten your arms up. Perform bends after making a left turn. Then return to the starting position and bend to the right side.
- In the same position, place your hands on your waist and move your hips according to the following pattern: forward, to the right, then back, left, and then in the opposite direction.
- Place one leg forward and perform as deep squats as possible on it, while keeping the body and the other leg straight. Repeat the same, squatting on the other leg.
- Hang on the horizontal bar without swinging or pulling up.
The technique of morning running is also very important in its benefits and effectiveness. It may take a lot of time to perfect it, but it is important to take into account all the points: breathing, pulse, position of the foot relative to the road, your posture.
The following rules must be taken into account:
- Although the ideal jogging time is 30 minutes, beginners are advised to start with 10-15 minutes and give the body days to recover.
- When you start running, stick to a moderate pace, which will help you not overload your body right away. Gradually speed up.
- At the maximum pace, your breathing should not be interrupted. Breathe through your nose, rhythmically and evenly.
- Bend your arms at the elbow at a right angle. Actively move them forward without crossing them as you move.
- Keep your back straight, without slouching. You can tighten your abs a little, and straighten and relax your shoulders. Look ahead.
- Your steps should be quiet, move with light and short steps. Try to avoid loud and heavy stomping. There is no need to spring on your feet.
- After a run, do some stretching exercises and take a contrast shower - this will help strengthen your blood vessels and invigorate you.
It is also important to choose the right running shoes and clothing. Sneakers should be chosen with flexible and elastic soles. Its design should properly fix the foot in its natural position. Choose shoes made from perforated material that will help your feet breathe.
As far as clothing goes, the best option would be a comfortable sports suit that will not restrict movement and will not strain specific parts of the body. The material should promote air circulation. If you run in cold weather, the clothing you use should keep you warm and prevent hypothermia, which can even cause serious inflammatory processes in the respiratory tract.
Another important point is nutrition. Training should not be done on a full stomach; you can drink some light drink. It is also important to keep your body hydrated. To prevent this, take a container of water with you and drink a few sips during short breaks between runs.
It is also advisable to measure your pulse at first, which will help you understand whether you are overloading your cardiovascular system. To make running more fun, you can listen to music on headphones. You can also find a running companion, but try not to talk while running, otherwise your breathing will quickly become difficult.
Proper morning jogging is a great way to improve your figure and health. Once you start running, you will soon notice clear improvements. It is only important to follow all the rules and treat jogging and your health responsibly.
What is muscle stress?
When I encountered this concept for the first time, I was slightly confused. How can muscles get stressed? Does this sound like depression? How does stress manifest itself in muscle tissue?
Muscle stress – as a result of the impact on muscle tissue, the body is forced to adapt to the load received. Let me explain a little what this definition means.
The morning after training is characterized by pain in the area that was affected by physical exercise. This pain is direct evidence of muscle stress. And that's great! This means that the work done yesterday was not in vain.
Any physical activity forces the body to adapt, which in turn causes stress. This is a natural process of the body that forces development. For example, when reading a book, the parts of the brain responsible for perception, fantasy and memorization receive stress and develop.
Exercising every day is like reading on a roller coaster - you can read something, but will you be able to get the information? No. The information read must be assimilated by the brain, and for this it is necessary to temporarily limit the flow of new information. Our muscles work the same way. Therefore, it is not necessary to force yourself to run every day.
