What are the benefits of running in the morning for girls? Disadvantages of morning running. Benefits of running in the morning

Jogging in the morning is one of the most accessible and effective types of cardio training. And cardio training, as you know, is an excellent tool for losing weight, strengthening the heart muscle and overall immunity. To get from morning jog For maximum health benefits and a boost of energy for the whole day, you need to know and follow some simple but very important nuances.

The benefits of running

Running is an aerobic exercise that involves many muscle groups and body systems. Cardio training is accompanied by an increased heart rate and rapid breathing. As a result:

• accelerate metabolic processes;
• pulmonary ventilation improves;
• blood pressure is normalized;
• previously unused capillaries begin to work;
• endurance develops;
• brain function is stimulated;
• stress resistance increases.

By running in the morning, you can also cope with increased appetite - 20 minutes of activity can relieve hunger for 1–2 hours.

As you can see, running has a complex effect on the body, so the benefits it brings cannot be overestimated.

Rules for morning jogging

Preparation

For those who decide to start running in the morning, first of all you need to remember that starting cardio exercises immediately after waking up is strictly prohibited. The body must first be prepared for this process. The fact is that the moment you wake up, the viscosity of the blood is greater than at any other time. Therefore, great harm can be done to the cardiovascular system. Ideally, every morning should start with a glass of clean water and a light breakfast.

Warm-up

Before a morning run, as before any training process, you need to warm up. This can be done both at home and on the street. If you prefer the second option, then you should start your warm-up with walking. The first 100–200 meters should be walked at a normal pace. Having overcome them, gradually increase the pace of walking. You should walk the second 200 meters faster than the first. Afterwards, you can begin performing general physical training exercises. These include swings, bends in different directions and squats. The optimal warm-up duration is 20 minutes. By warming up your body, you improve the flexibility of ligaments and joints, which means you reduce the risk of injury. Warm-up also redistributes blood flow, as a result of which the muscles receive additional nutrients and oxygen, and starts the process of burning fat.

Breath

Running is a cyclic, that is, continuous load, so while jogging it is important to control your breathing processes. Distraction from breathing leads to insufficient ventilation of the lungs, which has a detrimental effect on the condition of the trainee: coordination of movement worsens, shortness of breath appears, and oxygen starvation of the brain occurs. To avoid such problems, you must strictly adhere to breathing technique. When running at a slow or medium pace, try to breathe so that you inhale and exhale every 3-4 steps. Please note that breathing should be done through the nose, and not top part breasts, and bottom abdomen or diaphragm. Calm and even breathing will allow you to reduce the load on the cardiovascular system and increase the effectiveness of cardio training.

Running frequency and duration

The productivity of aerobic exercise largely depends on the frequency and duration of exercise. In order to achieve best result, it is recommended to run in the morning 3 to 5 times a week. An acceptable morning jogging regime for beginners is 3 times a week. If you run less often, the effect of cardio training will be very insignificant. Excessive loads can provoke a loss of strength. As for the duration, ideally it should be at least 1 hour. An unaccustomed body cannot cope with such a task. Therefore, you should start morning jogging at 15 minutes and gradually increase it to the optimal time.

Running technique

It would seem that he took it and ran. However, not all so simple. When running, it is very important to follow correct technique. Otherwise, the effectiveness of cardio exercises decreases and the likelihood of knee injury increases. A clear indication that you are running incorrectly is pain and discomfort in your muscles during exercise. To prevent this from happening, train your body to the ideal position. Beginner runners should always remember to run:

• With straight posture and keep your head straight ahead;
• with lowered and relaxed shoulders;
• with elbows bent 90 degrees and arms constantly working;
• without squeezing your hands;
• bending the leg at the knee for shock absorption;
• landing your foot on the ground below you;
• Landing on the middle of your foot, roll onto your toes and push off the ground.

At first it will be quite difficult to follow all the nuances, but over time the body will get used to it and will automatically take the required position.

Place to run

Not every place is suitable for a morning jog. For example, it is not advisable to train along the route. It is necessary to lay the route as far as possible from people and streets polluted by exhaust gases. Ideal for running in a park, forest or field.

Equipment

For jogging, you need to choose comfortable, but not heavy shoes with perforated holes. Pay special attention to the thickness of the sole. It must be at least 1 centimeter. Also, don’t forget to inspect the laces before purchasing. It is best to give preference to those that tie well, do not slip and hold the leg tightly.

What clothes to wear when going for a run depends on the weather. In hot weather, the lightest clothing made from natural fabrics is suitable for running. If it is no more than 17 degrees outside, wear a tracksuit. In cool weather, it is recommended to wear a warm suit, a light jacket and a hat that covers the ears. For jogging in cold weather, it is advisable to purchase a windproof and waterproof tracksuit with a small layer of insulation, warm gloves, a hat to protect your head and ears from the wind, and high-top winter sneakers. Women should always wear a special shaping bra when running, regardless of weather conditions.

How to start a run

The main mistake that almost all beginning runners make is going too fast at the start. You need to start your morning run with a walk. Then you need to gradually increase your walking speed and smoothly switch to running. Fast pace for a beginner it is fraught with loss of breath. And this can provoke a premature withdrawal from the race.

While jogging, don't forget to monitor your heart rate. The optimal heart rate range is 120–150 beats per minute. At the end of the run, monitor how quickly he recovers. If this takes more than 5 minutes, you need to reduce the intensity of the load.

In conclusion, it is worth adding that regularity and perseverance are the key to success in any endeavor. Only if these two criteria are present will it be possible to achieve your goals.

A healthy lifestyle attracts everyone more people every day. And this is not surprising - refusing bad habits and by playing sports, you can significantly extend your life and move forward by many years the point at which a person begins to be tormented by all sorts of “sores.” Morning running is simple and effective method keep your health in good shape. But how can you force yourself to run in the morning, and what are the benefits of such running? Let's try to figure it out.

What are the benefits of running in the morning?

Running workouts conducted in morning time, have many advantages. The main benefits of running include:

• strengthening blood vessels and the heart, preventing heart diseases, including blockage of blood vessels and heart attack;
• normalization of blood pressure, reduction of pulse - this is especially useful for older people;
• development skeletal muscles, increased blood flow in bone tissue, prevention of joint diseases;
• burning fat deposits without the danger of sagging skin - the effect of losing weight from running is usually longer lasting than from all kinds of diets;
• improving the functioning of the respiratory organs due to active ventilation of the lungs and increasing their volume.

These benefits apply to any running, no matter what time of day you do it. Is running in the morning beneficial? Morning jogging has its own special advantages. So, what are the benefits of running in the morning and why you should start doing it:

Morning jogging is especially useful for people with spinal diseases, since in the morning the vertebrae are compressed much less. But it should be taken into account that, in case of any problems associated with the musculoskeletal system, you can run only with the consent of your doctor.

When is it better to run in the morning or evening?

Everyone knows that there are 2 types of people - “larks” and “night owls”. The second type of people is more adapted to active physical activity in the afternoon. Is running in the morning harmful for such people?

Experts believe that night owls are better off training during the day or evening time, since in the early hours their body is in a half-asleep state and it is not recommended to subject it to excessive stress. For them, running in the morning will be extremely stressful, which can unsettle them and prevent them from concentrating on work. Therefore, when asked when it is better to run in the morning or in the evening, for night owls the second option should be preferred.

But for early risers, the benefits of running in the morning are undeniable. Such people are used to waking up early, so going for a run at an early hour will be pleasant, easy and useful for them.

But running in the morning also has its downsides. After waking up, the viscosity of the blood is increased - it is thicker than in the daytime, when the body has entered the active phase. Therefore, it is not recommended to start running immediately after sleep - this can have a bad effect on the heart.

The best option is this approach: after waking up, you need to drink a glass of water at room temperature, wash or take a shower, do 5-minute exercises, drink a cup of coffee or tea. And only after that you can start running. It is imperative to take liquid before your morning jog - it will reduce blood viscosity and make it easier for the cardiovascular system to tolerate stress.

Morning running for beginners

To start running with maximum benefit, it is necessary to follow the correct running technique and also exercise regularly. Runners starting from scratch are not recommended to take on long distances from the first days. A sudden load on an unprepared body will definitely lead to pain in the muscles, and you will no longer want to run.

Before you start jogging, you should warm up. It consists of simple exercises for stretching: turns of the head and body, swinging movements of the limbs, squats and bends. Just 10 minutes of such exercises will help warm up all muscle groups, bring them into “combat readiness” and avoid injuries while running. It is necessary to complete the warm-up briskly, which gradually turns into running.

For runners starting from scratch, the load should be moderate. Sudden physical overexertion can negatively affect the condition of the heart muscle. For beginners, it is very important to focus on duration and technique rather than intensity. To eliminate the disadvantages of running, you should adhere to the following rules:

• Hand movements. You can't put your hands down often. They need to be held at the waist, swinging evenly in time with the movement of the legs. The shoulders should not be tense, they should be relaxed as much as possible.
• Body position. In order for blood to circulate better throughout the body, you should keep your back straight, slightly protruding chest. It is strictly forbidden to run with a hunched back.
• Breath. You need to start jogging at a pace at which your breathing will be rhythmic. It shouldn't get lost. If you start immediately with high loads, it will become difficult to breathe, as a result of which the supply of oxygen will decrease and fatigue will quickly set in. For beginners, it is recommended to inhale through the nose and exhale through the mouth.
• Positioning the legs. Professional athletes place the leg on the entire foot. This technique will be quite difficult for beginners from scratch, so you can place your feet in the most comfortable way - either on the heel or on the toe.

Begin running training recommended with interval running, in which jogging alternates with walking. This type of running is also great for losing weight. After completing the workout, you can’t stop right away - you just need to walk for 5-10 minutes.

It is advisable to create your own jogging schedule. For beginners, it will be enough to run for 20 minutes every day, or 30-40 minutes every other day, gradually increasing the duration of the training. The pace of classes should be average. If you run at high speed, you need to set aside 1-2 days to rest and restore the body.

It is recommended to run away from large highways and other places with high air pollution. The ideal option is a park area or a forest path. Beginners should choose a route that does not have steep ascents and descents, as they increase stress on the joints. The best place to start is by jogging around the stadium.

Running clothes should be comfortable and not constrict or constrict the body anywhere. Preference should be given sports uniform from natural materials. Sneakers must have shock-absorbing soles. Women need to take care of purchasing a special bra that will support their breasts while running.

Morning running in winter

In cold weather, not everyone dares to conduct running training outside. But few people know that running in the winter in the morning has many advantages:

• Hardening the body. When jogging in cold weather, the productivity of training increases; not only the body, but also the character is hardened.
• Strengthening the immune system. Proper functioning of the respiratory system while jogging in cold weather helps increase the body's defense against respiratory diseases.
• Improvement psychological mood. Jogging in winter is a way out of your comfort zone, a victory over yourself. Just 30 minutes of running in the cold will give you a feeling of euphoria, and depression and winter depression will disappear.
• Cheerfulness. During frost, the air is filled with negative ions, which have a beneficial effect on the human body. Intensive inhalation of these elements will give you vigor and energy for the whole day.

But running in winter also has its downsides. If you have any respiratory diseases, it is better not to run in the cold, as this can cause an exacerbation of the disease. If you really want to continue training outside in winter, you should consult your doctor.

When running in winter, you should wear appropriate clothing. The best option There will be special thermal underwear that can absorb sweat and retain heat. Such underwear will additionally contribute to weight loss. It is recommended to wear several layers of thin clothing rather than one thick one. When running in the cold in winter, you definitely need a hat and gloves to protect your ears and fingers from hypothermia. It is advisable to choose shoes with anti-freeze soles that do not slip on ice in winter. After finishing your run, you can drink a hot drink and take a contrast shower.

Morning jogging for weight loss

If you want to drop overweight, morning running will be a great help. When running, the body warms up, blood flow increases, and sweating increases. Together with sweat, toxins and salts are eliminated, which promotes weight loss. In addition, morning jogging helps you lose weight because there are no carbohydrates in the body and fat is burned much faster. Jogging reduces the feeling of hunger and reduces the content of bad cholesterol in the blood.

To lose weight, you need to jog for about an hour a day. The ideal option would be interval running. Many weight loss programs recommend this type of running, in which moderate loads alternate with intense ones.

How to force yourself to run in the morning

Not every person manages to motivate himself to go for a morning run. First of all, you need to determine for yourself the purpose of these workouts - for weight loss, hardening or general improvement of the body. To convince yourself of the need to exercise, you must have a strong desire to improve your physical fitness.

To avoid getting bored while running in the morning, you can find a nice company and follow your dreams together. It will be hard to run only the first time. Once you get involved in regular training, your body will begin to get great pleasure from running and it won’t be at all difficult to force yourself to go for a run in the morning.

Proper nutrition and exercise are the simplest formula for maintaining a slim figure. In the variety of diets, you can always find a menu that won’t break your budget. But going to the gym is more difficult: memberships to fitness clubs are not cheap. But there is an excellent alternative to exercise machines and personal trainer on weight loss! It's running in the morning fresh air. There is zero monetary investment, and the result is simply priceless.

The health benefits of running in the morning

primary goal morning run- this is the activation of metabolic processes and the launch of all types of muscles. After all, after sleep the body is in a relaxed state, and we need to set it up for a productive working day. In addition, jogging:

• saturates blood vessels with oxygen,
• strengthens the immune system,
• charges with vivacity, energy and good mood.

Efficiency in weight loss

Morning jogging is extremely effective for losing weight. On average, you can lose 1–3 kg in a week. You will see noticeable results within a month after starting running training. Naturally, it is recommended to completely avoid flour and fatty foods, alcohol and cigarettes.

Why does running make you slim? An hour-long run burns approximately 360 kcal. For comparison: working at a computer is only 100 kcal, and a leisurely walk is 200 kcal. “Energy leaks” occur due to the acceleration of metabolic processes. When running, the body uses all muscle groups, organs work more intensely, and, accordingly, calories are spent more efficiently. In addition, between 5 and 7 a.m. the first peak of human biological activity occurs. According to physiologists, it is at this time that physical activity is easier to bear.

How to run in the morning correctly

If you are determined to run, then keep in mind that the run should last at least an hour. Because the body begins to burn fat cells only after half an hour of such exercise. Therefore, a novice runner needs to choose a special training regimen in order to maintain the distance with flying colors.

1. You will achieve desired result faster if you choose an uneven surface for jogging. An excellent option is the steps of a stadium or an area with frequent descents and ascents. When running upward, the heart “accelerates” metabolic processes, and body fat are slowly being reset. And when running down, the intensity of the load decreases, and the body rests a little.
2. Experienced trainers recommend starting classes with the so-called interval running, when the intensity of the load alternates evenly. The first 10 minutes are fast walk, the next 15 minutes - run at an average pace. After this, go to the maximum pace. When you start to get tired and breathing becomes difficult, slowly return to average tempo. In one approach (per hour), it is advisable to do 2-3 approaches with accelerations.
3. Don't squeeze the last juice out of yourself. If you can't last an hour, reduce your jogging time. Listen to the overall health of the body. Gradually endurance will come. The adaptation period is purely individual. If you have never played sports actively, then be patient.
4. The best places for a morning jog are stadiums, fields, forests, parks, squares. In general, all paths away from noisy highways.
5. Try not to eat anything in the morning. Drink a glass of water or organic yogurt and go for a run. And after it, eat a hearty and healthy breakfast.
6. The key to jogging success - correct breathing. Inhalations and exhalations should be rhythmic. Breathe through your nose. This will allow you to run more kilometers.
7. Remember, you will be taxing your heart. Therefore, before you start training, consult with your doctor, get a cardiogram and pass the necessary tests.

Morning running program for weight loss

To make it easier for you to plan your run, we suggest taking a look at the standard training plan for beginners. Distances are indicated in both meters and minutes. Choose the value from which you will start (but not both at once!). The table also shows your pulse, but if you don't have smart watch or fitness bracelet, use the tips. This running pattern is designed for 4 km.

Table: morning jogging plan for beginners

Video: rules of interval running for weight loss

Contraindications

There are many contraindications for running. After all, this is a serious burden on the body. You should avoid morning jogging if:

• diseases of the cardiovascular system (heart disease, stenocardia or tachycardia, chronic heart failure, previous heart attack or stroke);
• diseases of the spine (osteochondrosis, intervertebral hernia, some forms of scoliosis);
• acute chronic diseases;
• problems with the pulmonary system (bronchitis, asthma);
• arthritis and arthrosis;
• flat feet;
• glaucoma.

Today we will talk about:

Most people rightfully believe that playing sports is one of the key factors that determine health status. Running is one of the most accessible ways physical activity– thus, morning jogging is associated primarily with in a healthy way life.

Watching a person who goes for a morning jog, many may catch themselves thinking that it would be nice to start their day in a similar way. Often this good intention is not realized, remaining only in plans. We will try to figure out how useful running in the morning is in this article.

Benefits of running in the morning

It is also known to burn a significant amount of calories, which means it helps you lose weight. It is worth noting that morning walks are most effective for weight loss. The fact is that in the process of physical activity, the body first of all draws energy from the carbohydrates that enter it. If you jog in the morning, their level is “zero”, and the burning of fat deposits starts faster. For such training for the purpose of losing weight, the period from 6 to 8 am is considered optimal.

The benefits of morning jogging also include the following:

• an effective warm-up to maintain muscle tone - as a result of jogging in the early morning, metabolic processes are launched at full capacity. Thus, an improvement in complexion, excellent health and a positive mood as a result of such physical activity are guaranteed to you;
• thanks to a shock dose of fresh air, the lungs “straighten”, blood circulation improves, and more effective saturation of organs and tissues with oxygen is observed;
• The charge of vivacity and energy received as a result of jogging in the fresh air allows you to feel an increase in performance and observe increased productivity throughout the day;
• As a result of running in the morning, the processes of irreversible burning of excess fat are launched.

Can a morning run hurt?

• pathologies and disorders of the cardiovascular system (congenital or acquired heart disease, angina pectoris);
• cerebrovascular accidents;
• hypertension with the presence of crises;
• , as well as diseases associated with the spine - in this case, it is recommended to select a different load (for example, swimming or gentle exercise on exercise machines);
• , thrombophlebitis.

What you should pay attention to

In addition, there is an opinion that morning jogging creates additional stress on the heart - after all, the pulse slowed down after sleep as a result of running increases sharply, and this can negatively affect the state of the cardiovascular system. According to the results of a study by Japanese scientists, while jogging in the morning, the likelihood of blood clots increases, since it is at this time that runners increase blood clotting by 6% (while after an evening run, it decreases by about 20%, respectively, and the risk of developing blood clots decrease). Significant physical overload, including running, can be dangerous for people of middle age and older, since if there is higher level harmful cholesterol in the blood, muscle strain can lead to blockage of blood vessels.

However, morning jogging at a moderate pace, without sudden movements, with careful monitoring of your condition and heart rate will not cause harm, unless we are talking about marathon loads. On average, a person who devotes several days a week to physical activity can run several kilometers without harm to his health. To avoid sudden and excessive stress on the body, you should not immediately start running after waking up. First, you will need to do a simple 10-minute warm-up, and then you can gradually get into a running rhythm, starting with jogging at a slow pace or walking. If you feel unwell, you should definitely stop to rest.

As a result of such physical activity, the body gets rid of waste and toxins accumulated in the tissues, so active sweating is observed when jogging. After returning home, you should definitely take a shower to wash off the products of body pollution from your body.

How to prepare for a run

In addition, PoMedicine recommends choosing sportswear in accordance with weather conditions that does not restrict the body and provides the necessary ease of movement. In summer, a T-shirt or tank top combined with loose trousers or elastic shorts is suitable; in the cold season - a warm tracksuit and a light jacket or windbreaker.

It's good to run early morning, when the city is still sleeping, and the air is the freshest, as it is not saturated with car exhaust and harmful emissions. As a result of such jogging, you can tighten your muscles, prevent the occurrence of cellulite and get rid of extra pounds, as well as saturate the body with oxygen and strengthen it. Morning running will do It will benefit you - after a while you will be able to feel that you look better and feel noticeably more energetic. Especially for: - http://site

Running is really very good exercise, which, unfortunately, most people underestimate and do not perform. But this is the simplest and most natural type of load for the body. But despite all its simplicity, the effectiveness of running is very high.

People who jog sooner or later begin to wonder why they need to run in the morning, what are the benefits of running in the morning? And in general, does it matter when you run, in the morning, in the evening or during the day? This will be discussed in this article. You will learn about the general benefits of running and specifically the benefits of running in the morning.

General benefits of running

Since running is an aerobic exercise, we can immediately say that it has a positive effect on the heart, respiratory organs and the cardiovascular system as a whole. The heart is also a muscle, and by loading it, we make the heart stronger and more resilient, which means we prolong and improve the quality of our life. Also, regular classes Great for developing overall endurance.

Running helps to increase the speed of blood circulation and this, again, will affect the quality and duration of our life. Over the years, the speed of a person's blood circulation becomes less and less. And this entails aging of the body and various diseases. Regular jogging will help solve this problem and make it possible to look 40 at 60 years old.

Running helps you burn calories quickly and solve problems excess weight. None other physical exercise cannot be compared to running in terms of the number of calories burned over a certain period of time. So if your goal is, then running will be the best assistant in this.

Jogging is an excellent way to maintain not only a vigorous physical state, but also a psychological one. During running, the hormone endorphin, the so-called “hormone of happiness,” is produced. This will have a positive effect on a person’s emotional state and will be an excellent remedy for depression, which, unfortunately, more and more modern people are exposed to.

These are the most important effects that running has on our body and what is most important - to your health. Running also has positive impact and on many individual organs, bones and joints. But compared to all of the above, these are just minor influences, which we will not touch on in this article.

The benefits of running in the morning

In principle, you can run at any time convenient for you; in any case, jogging will bring you benefits. However, running in the morning has additional benefits over running at other times. Let's take a closer look at them.

• Regular morning jogging will solve the problem of getting up in the morning. The body will get used to the fact that immediately after waking up it will have physical activity. Thus, over time, you will easily and quickly wake up, being alert and ready for this load.

• Running in the morning will solve the problem of lack of appetite. Many people don’t feel like eating in the morning, and this is bad, because the body has been starving all night and in the morning it needs to replenish its energy reserves. After a morning jog, the lack of appetite disappears and a feeling of hunger appears, which will help you easily eat a full breakfast.

• Morning jogging enhances the fat burning process. Since the body consumes carbohydrates as energy, fat burning will not begin until the supply of carbohydrates is depleted. At any other time, the body “stays” on carbohydrates for about 20 minutes, and only then begins to use and burn its fat reserves as energy. In the morning, after sleep, the supply of carbohydrates is already depleted, and therefore the body literally immediately turns to fats.

• Running in the morning promotes excellent sleep. After physical activity The body needs a lot of time to relax. Therefore, by running in the evenings, we significantly reduce this time, which for some may cause bad sleep and long periods of falling asleep. But, again, everyone’s body is different, some need more time to relax, some less, so for some running in the evenings will be quite normal, but for others it will be the cause of poor sleep.

• Running in the morning improves self-esteem. Getting up earlier than others, doing what others can't, looking better than others, being healthier than others - all this will give you a feeling of superiority over many people and will positively affect your self-esteem. And good self-esteem, as you know, is one of the key factors for achieving success in life.

Conclusion

As you can see, common benefit running is very great, and the benefits of running in the morning are even more significant. Even if you are not an athlete at all, improving your health is still the task of every self-respecting person and playing sports, and in particular running, will best helpers in that.

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