Morning jogging: benefits and harms: advice. Preparing for a morning run. There are many benefits of running in the morning.

Low mobility, excess weight due to an unbalanced diet, a disgusting mood in the early morning, lethargy and apathy during the day - this is familiar to many. But there is a universal remedy for getting rid of such ailment - a morning jog.

Running has become popular recently, and every year millions of people choose this light sport as an affordable way to keep fit and feel great. What is the benefit of waking up early, putting on your sneakers and going outside? Why do this and how to start running in the morning correctly? First things first.

Benefits of an early run

Difference morning run from the evening one is that it gives a boost of energy for the whole day. A “morning person” runner does not wonder where to find time after work to take care of his own health, because he has already taken care of this. In addition to the two obvious advantages, the advantages of jogging in the morning are:

an increase in the oxygen capacity of the blood - an athlete’s heart pumps 10-20% more blood during each cycle than the organ of an untrained person; increased blood flow increases oxygen metabolism, due to which more oxygen reaches the organs;

training the heart muscle - if it is periodically subjected to stress, it becomes stronger, stronger and more resilient;

normalization of mental activity - it has been noticed that while jogging, while the city is sleeping, solutions come to problems that previously seemed difficult; this is due to the flow of oxygen in the blood to the brain;

strengthening immunity by increasing the concentration of red blood cells and hemoglobin;

regeneration of liver and kidney tissues;

a feeling of “runner’s euphoria” - a state of mild high that occurs after a surge of endorphin (“the hormone of happiness”) in the blood;

morning jogging prevents degenerative changes in muscles and joints, which is especially important for people over 40 years old;

activation of all body systems - running “starts” the human engine (organism).

While running, endocannabinoids, substances found in marijuana, are synthesized in the human brain. Therefore, the feeling of happiness that comes after a run is found almost everywhere, and amateur runners rightfully call running a drug.

Morning running is better than evening running because the concentration of harmful substances in the atmosphere is lower than at the end of the working day. Do you want to run? Do this at 5-7 am.

Where to start early jogging?

When the New Year or Monday comes, people want to change their lives by starting to run in the morning. So that the idea is a success, and as a result physical activities became pleasure rather than disgust, it is recommended to adhere to the following tips:

do not immediately chase volumes of 50-100-150 km weekly - if previously a person was far from sports, then a run of 5 km and an increased heart rate. It is better to start with 1-2 km, and do not hesitate to take a step if you have difficulty breathing or discomfort;

The first runs are very easy - fast pace strictly prohibited during the initial training weeks;

do not be embarrassed by the looks of passers-by, even if they smile or laugh - you are doing everything right;

choose good shoes taking into account your physiology - sports store consultants will help here. You will find shoes for overweight people with thicker soles, for those with flat or arched feet (support/stabilization running shoes), for asphalt or off-road runners, etc.;

control your pulse by feeling - if your heart beats too fast, it is better to slow down; In the heat, you shouldn’t chase records either. To control heart rate, they are purchased, but they cost a lot of money (5-10 thousand rubles); At the initial stage of training, do without expensive equipment if finances are a problem.

The maximum permissible heart rate is easily calculated - the current age of the runner is subtracted from the number 220. It is advisable not to bring your heart rate to such a value even during the fastest workouts, limiting yourself to the range of 85-90% of your heart rate (max).

The main advice: do not try to find out everything before your first run - your pronation, correct technique, heart rate areas; just run and enjoy the process.

Preparation of a training schedule

Daily jogging is immediately excluded for beginners. It is advisable to devote 2 days in a row to morning training, making the third a day off. For a beginner, even 3 morning runs with a total volume of 7-10 km are enough. For example:

Increasing the load is welcome (moreover, almost all beginners come to this), but the mileage of the current week exceeds the volume of the previous week by only 10-15%! Increased volumes will lead to injury.

If the athlete feels good running in the morning 3 times weekly, the load increases to 4-5 workouts. For example:

• Monday is a day off;
• Tuesday - 5 km;
• Wednesday - 5 km;
• Thursday - 7 km;
• Friday - rest;
• Saturday - 3 km;
• Sunday - 8 km.

After your longest run of the week, be sure to follow it with a rest/recovery day. The latter means less intense physical activity starting with a walk.

A gradual increase in running mileage leads to the achievement of set goals and, possibly, new challenges for oneself (for example, overcoming marathon distance).

Disadvantages of morning running

The most difficult test is getting yourself out of bed. People who do not lead an active lifestyle and suddenly decide to run find it difficult to use willpower. The only solution to the problem is to go to bed earlier. Over time, when the body feels the positive changes from running, getting up early will be easy.

The newly awakened heart pumps blood more slowly than during the day or evening. To activate it, it is recommended to drink a glass of water at room temperature.

If the goal of a novice runner is to get rid of excess weight, he will not be stopped by difficulties. Read more about how to exercise properly to lose weight and what to eat before training.

Features of jogging for weight loss

There are two workouts that can help you lose excess fat:

The second type of training is suitable for experienced morning runners with more than six months of experience. Interval training - alternating running maximum speed with recovery sections of shorter length. For example, a 4x800/400 workout means that the athlete runs 4 times 800 m at maximum strength (heart rate 85-90% of maximum), between series doing recovery runs or walking 400 m. The training is not easy, but the effect will not keep you waiting.

Even 6 hours after interval training The body continues to burn fat!

A noteworthy fact is that long or high-speed runs in the morning help men and women get rid of fat equally. By the way, during a quick but short workout, the feeling of euphoria becomes more noticeable.

In the morning they run either on an empty stomach or after eating a light meal like a banana or a glass of kefir within 30-40 minutes. If your goal is to lose weight, limit yourself to a glass of water before training. It is important to maintain balance, because both an empty and an overly full stomach can cause pain in the side. Therefore, it is important to control the pace and listen to the body.

If you have problems with motivation, watch the video:

Every day everything more people They strive to lead a healthy lifestyle: they look after their health and play sports. Running in the morning is the most popular among both experienced and beginner athletes. Some are attracted by the simplicity of the activity, because it is not necessary to visit the gym or purchase expensive equipment, while others are attracted by the high efficiency of just a half-hour morning jog.

How to force and motivate yourself to run?

Jogging early in the morning has benefits for the whole body, but not everyone can bring themselves to exercise at such a time. Therefore, it will be useful to know a few techniques that will help make morning jogging a healthy habit:

• Motivation for running early in the morning. First you need to determine for yourself why you need to get up in the morning and run. An aspiring athlete should exercise regularly, which will not only improve her health, but also keep her figure in good shape.
• Nice and comfortable clothes for running. It has been proven that just comfortable clothes are not enough, they must also be beautiful. Experimentally, it was possible to establish that if a woman does not like the way she dresses, playing sports will not bring pleasure and soon she will simply leave them. It’s worth buying a nice suit, comfortable shoes and a hat, because autumn is not a reason to give up your favorite activities.
• Find a group to make early morning running fun. Some people like to run alone in the morning, while others can’t stand a minute without company. If morning jogging seems boring, you should call your friends and find yourself a partner.
• Gradual increase in load. Before each workout, you definitely need a warm-up, during which your muscles warm up well. If you haven’t exercised at all before, at first you can just walk, gradually speeding up. Try to measure the load and gradually increase it, so that running in morning time will be useful and enjoyable.
• The “7 day” rule to help you get used to morning running. Not everyone can start morning jogging and continue doing it. In this case, it is worth making a bet with someone that you can run in the morning for one week. The fact is that during this period a habit will develop.

What are the benefits of morning running?

Treadmill allows you to exercise at home, but running in the fresh air in the morning brings tangible benefits to the whole body:

• Running early in the morning helps normalize blood pressure; with constant physical activity, a gradual decrease in heart rate occurs, which plays an important role for people in old age;
• The cardiovascular system is strengthened, the development of vascular blockage and heart attack is prevented, the metabolism of the heart muscle is activated, and all this thanks to running early in the morning;
• Held effective training breathing, a feeling of lightness and energy appears throughout the body, which cannot be achieved by running at home;
• running early in the morning perfectly corrects the figure; the process of losing weight is not accompanied by sagging skin, because body fat go away gradually. Given that regular training, the achieved result will last much longer than if you follow strict diets;
• Morning jogging improves brain function and clarity of consciousness appears. As a result of constant exercise in the morning, the circulatory system is perfectly strengthened and the respiratory organs are effectively trained. The body receives a larger amount of oxygen, which reaches the brain much faster, which significantly improves its functioning;
• Running early in the morning helps to perfectly work out all muscle groups. Only swimming gives a similar result.

Morning running for beginners: where to start?

For running to bring health benefits, you need to not only exercise in the morning, all workouts must be done correctly. The first lesson should not start with long distances, because the next day severe muscle pain will appear and the desire to go jogging again will completely disappear. Before jogging, do a short warm-up to warm up all muscle groups, so you can avoid injury.

During the warm-up, perform simple exercises, aimed at stretching - turning the head, bending the body, squats perfectly prepare the body for the upcoming loads. Just 7 minutes is enough to warm up - do a couple of lunges, stretch your toes with your palms. The duration of the morning jog at first is no more than 30-45 minutes. This is an exercise to gain vigor, which should not completely deprive you of strength, exhaust you and leave you feeling completely exhausted. Run casually, easily, relaxed.

How to run in the morning?

To ensure that running early in the morning brings only health benefits, follow these recommendations:

• Comfortable shoes for running. To make morning running enjoyable and, over time, a favorite pastime, choose the right sports shoes - with flat soft soles, comfortable inside, preferably with shock absorbers on the heels;
• Clothes for running in the morning. Do not wear tight or tight leggings or synthetic T-shirts for jogging. All things, including underwear, should be made from natural materials. Girls are recommended to purchase a special sports bra that perfectly supports the breasts;
• Breakfast before training. It is advisable to run on an empty stomach; if food gets into your empty stomach, it will be difficult to force yourself to go for a run. When playing sports to lose weight, you are allowed to drink a glass of water;
• Place for jogging. Don't run near factories or along highways. The ideal option is a park area or a forest path;
• Intensity of classes. Gradually, with each workout, increase the load. You can start with brisk walking or jogging, depending on your initial physical training;
• Duration and regularity of early morning running. Regarding the distance traveled, focus on time, not kilometers. Start with a 15-minute jog 3 times a week, gradually increase not only the duration, but also the regularity of exercise;
• Breathing and posture. During training, do not swing your arms; they should move freely in time with your running. Do not lean forward or throw your head back. Breathe deeply (both through your mouth and nose);
• After completing the workout, you should not suddenly stop and sit down immediately. The speed decreases gradually, after jogging, walk briefly briskly, do a couple of exercises to restore your breathing.

Rules for running in winter

The only disadvantage of winter running early in the morning is the low temperature, but such training is very beneficial for health. Before starting classes, take care of your equipment. For running, you should buy special sneakers, experienced athletes They use winter trekking boots, the soles of which practically do not bend, so running in them is not very comfortable.

Special attention is given to thermal underwear, especially if the lesson is held at sub-zero temperatures. Before you start running, you need to warm up, which should be done not on the street, but at home - a couple of stretching lunges, squats. Jog lightly to the training area to avoid injury and hypothermia. First, choose easy distances, run only on paths cleared of snow, where there are no icy areas.

While running early morning breathe through your nose. The workout should last at least 20 minutes, and do muscle stretching exercises at home. Only experienced athletes warm up and cool down in the cold. You need to train at least 4 times a week. It is not recommended to run constantly to avoid overtraining. Winter jogging will help keep your figure in good shape and improve your health.

Features of running for weight loss

While running in the early morning, the body warms up perfectly, blood flow increases, sweating increases, and toxins and accumulated salts are removed from the body much better and faster. While jogging, your metabolism accelerates, and in just one workout you can lose 400-800 Kcal (depending on the person’s initial weight and running speed).

Running early in the morning has great weight loss benefits if followed. proper nutrition. It is advisable to train on an empty stomach, as this improves intestinal motility and reduces the level of cholesterol (bad) in the blood more intensely. Ideal option for those who want to lose weight - interval running 20-30 minutes a day.

Sport helps maintain good health physical fitness, prevents the appearance of fat deposits, but to do this, choose the right running technique. Therefore, it will be useful to familiarize yourself with the following video lesson, which presents basic running techniques:

The harm of morning running

Despite the benefits of playing sports, simple jogging can cause harm, so it is worth knowing about the contraindications of running:

• if you have trouble sleeping at night, running early in the morning will only make the problem worse, causing serious harm nervous system, because lack of sleep is a big stress for the whole body;
• the presence of joint problems, liver disease, kidney disease, and cardiovascular disease are good reasons not to run early in the morning.

If you have any doubts about whether to run in the morning or not, it is recommended to consult with a specialist before starting training. In some cases, it is necessary to undergo a full examination to ensure that morning jogging is not prohibited. Such activities will be beneficial if after them you feel a surge of strength, vigor, and the training itself will be enjoyable.

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! This is running in the fresh air in the morning. There is zero monetary investment, and the result is simply priceless.

The health benefits of running in the morning

The main goal of morning running is to activate metabolic processes and put all types of muscles into action. 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 fat deposits are slowly “shedding”. 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 walking, the next 15 minutes are running 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.

Jog in the mornings Probably everyone has gathered at least once in their life. The thought of how great it is to run along a park path at dawn, to inhale Fresh air full chest, feeling the elasticity of the muscles and a pleasant slight fatigue, invariably occurs when you see on the TV screen a successful person running through Central Park in New York.

But it’s not difficult at all. Morning running does not require any special equipment or equipped rooms. Comfortable shoes, a tracksuit and a great desire to be strong and healthy, to keep in shape. And wherein maximum benefit. Running is a universal medicine; it can be used for weight loss, to get rid of the blues and depression, to create a beautiful and healthy body. And there is no need to wait for the onset of the season, suitable weather, or discounts on a gym membership.

The main thing to do is make a decision and implement it. It's always difficult to take the first step. Therefore, the first run, as a rule, is postponed until tomorrow, and often this “tomorrow” never comes. And this means that you need to be firm in fulfilling your plans. By running in the morning you train not only your body, but also your will. What could be better?

A few words about the benefits of running in the morning

“If you want to be strong, run, if you want to be beautiful, run, if you want to be smart, run” - that’s what they said and that’s what they did in ancient Greece. And these are not just nice words. The benefits of running have been known since ancient times. It improves the lungs, and the respiratory system as a whole, the heart muscle, improves blood circulation, and keeps muscles toned. Thanks to moderate loads, the body is enriched with oxygen, becomes strong, and able to withstand long-term loads.

The result is improved well-being, stabilization of blood pressure, reduced risk of heart disease, including heart attack, and atrophy is eliminated skeletal muscles. The brain, receiving a significant amount of oxygen, works much more actively and copes better with stress. Running is beneficial for children no less than for adults - they develop bone tissue, posture is corrected.

To obtain the necessary results, morning jogging should last at least 20 minutes.

The morning is wiser than the evening. Or what time is best to run?

In the morning I really want to sleep. It is very difficult to force yourself to get up 30 minutes earlier than usual, so some people prefer to run in the evening. Let's figure out which time is better.

If a person gets up easily in the morning, wakes up quickly and feels great, then he needs to run in the morning. A rested body, absence of cars and crowds, fresh air, free time in which unforeseen circumstances will not arise - all these are the advantages of morning jogging.

But if waking up is long, and getting up early in the morning means creating a stressful situation for the body, which will negatively affect your mood and well-being, and unsettle you for the whole day, you should seriously think about evening workouts.

Each person is individual, and the time for training should be chosen based on the characteristics of the body. For some, running in the morning will bring extraordinary pleasure, but for others it will turn out to be real torture. “Owls” and “larks” have different biological times of day, so for training to be effective, it is worth choosing the time at which the body is awake.

Running in the morning is especially beneficial immune system. It is excellent for hardening and has a beneficial effect on the spine.

You can check how beneficial morning jogging is only by carefully monitoring your condition. If after such training you are in a great mood throughout the day, feel great, and are vigorous, then you should continue running in the morning. If not, you should move your training to the evening.

Benefits for some, harm for others. Contraindications for running in the morning.

Of course, before you start training, you should consult with your doctors. There are a number of diseases that exclude any physical activity, even the most minor.

In addition, in cases where a person does not get enough sleep at night or suffers from sleep disorders, running in the morning is completely undesirable. This will negatively affect the nervous system. The body will feel overloaded.

For those who have problems with the kidneys, liver, joints, and those who suffer from cardiovascular diseases, excessive loads can also be harmful.

It should also be remembered that the increase in loads should be done gradually. Excessive zeal in this matter can cause harm.

Running from excess weight. Or how to run in the morning to lose weight?

Overweight - a big problem our time. Diets, as a rule, help little, dietary supplements and miracle drugs can be very dangerous. Morning running- an excellent medicine against excess weight.

It works very simply. During training, blood flow increases, almost all muscles are involved, as a result of this, sweating increases. Together with sweat, a lot of toxins and salts come out, the metabolism occurs much faster. More than 700 kcal is consumed in just one morning run. During morning exercise, you don’t feel hungry, thanks to increased muscle work, intestinal motility improves, and fats are burned much faster.

How to run to lose weight for sure? Time is of the essence here. One workout should last at least an hour. That's why the body begins to use up its untouchable fat reserves only after 30 minutes. physical activity.

You should alternate loads: at first just walk quickly, speeding up and switching to easy jogging, then run at the maximum possible speed for a very short time, and then switch to running again. brisk walking. During one morning jog, it is enough to apply two to three accelerations.

Where do we start?

You should always start with a warm-up. You need to warm up the body by bending, squatting, turning your head, swinging your arms and legs. This will take approximately 5-7 minutes.

After the muscles become obedient and you feel warm, you can start running. You should run relaxed and have fun. Don't turn your morning jog into a forced march. It should give strength, and in no case exhaust. It is recommended to run until the first time you feel tired. Remember you have a whole day ahead of you.

Gradually you will be able to cover greater and greater distances without fatigue. The first workouts should not last more than 10-15 minutes, and should not be more than twice a week. You can gradually increase the time to 35-40 minutes, doing no more than three days a week. The body must recover from one workout to the next, and this takes time.

You need to be comfortable running in the morning

The British say that there is no such thing as bad weather, but only the wrong clothes. Clothes and shoes for jogging are especially important.

1. Shoes

Comfortable sneakers or special running shoes that allow air to pass through will turn running in the morning into a pleasant and useful pastime.

2. Clothes

The first law is nothing that hinders movement. Secondly, no artificial fabrics. Exclusively natural fabrics. Specialized sporting goods stores abound in clothing for jogging. There you can buy everything from T-shirts to underwear. Girls are advised to additionally purchase a special bra.

3. What to eat before training?

The ideal option is nothing. However, if you are unable to go outside without food in the morning, you can drink water or eat a piece of fruit.

It is better to have breakfast after training.

4. Place to jog

It is best to run in a park, forest belt, or along a forest path. It is strictly forbidden to run along the roadway, near manufacturing plants, or on asphalt (this is harmful to the joints). You can always run in the morning in the yard, or at the stadium at the nearest educational institution.

How to end your morning run

The workout should be completed by gradually reducing the load. You should slow down your running speed, walk quickly, and use exercises to restore your breathing. No matter what happens, never stop training abruptly.

The most difficult thing about morning jogging is the ability to force yourself to get up earlier and leave the house without missing a single workout. Psychologists say that a habit is formed after 21 days. So in just a month, you will be able to feel the genuine pleasure of running in the morning. And as a bonus you will receive beauty, health, good mood and sound sleep.

When you went out in the morning, you probably noticed people in sports uniform who slowly run through stadiums, parks, alleys.

They all know how significant the benefits of a morning jog are.

Would you like to run too? This correct solution. And all the benefits that running in the morning will give you will be like an incentive.

The first is to force yourself to run every morning. This is a dubious option.

Second, want to run. To do this, you need to understand why you want to start running in the morning?

Maybe for good health, tone, weight loss, or just for health?

Only strong motivation will allow you to get out of bed in the morning and not turn off the alarm clock.

And no Mondays. Have you decided to start running? Run tomorrow. By Monday you'll be hungry, I assure you.

What are the benefits of morning running?

There is quite a lot of controversy regarding the impact of morning jogging on the human body.

But let others argue, sitting at home on their sofas with a sagging beer belly.

There are a lot of armchair experts and theorists now.

Yes, and we didn’t come to argue, but to deal with health.

So, what are the benefits of a morning run?

How long should you run in the morning?

Let's start with time. This question worries most people who prepare for running in the morning.

How to choose the right duration? Are there any specific recommendations regarding the time frame for classes?

Those who are just starting to run do not have sports training, you need to be extremely careful when determining the time of your morning jog.

You need to start with a minimum duration of 20 minutes.

After several, when greater potential is felt, the duration of the run can be increased to 30-40 minutes.

After a few more weeks, you can run for an hour. The main thing is that jogging is a pleasant and stimulating procedure, and not a grueling activity.

Breakfast after a morning run

During physical activity, the body mobilizes and spends its resources, which must subsequently be replenished with a nutritious breakfast rich in proteins, fats, carbohydrates and vitamins.

If you do not do this, you will experience a loss of strength, decreased physical and mental activity, chronic fatigue, and drowsiness.

What's for breakfast? There are several ideal options:

Using this principle, everyone can choose the most suitable and tasty breakfast, with the help of which they can replenish their reserves of vitamins and nutrients.

Why can't you run in the evening?

Think for yourself. Firstly, you will be tired after work. Secondly, there are crowds of people and cars on the streets.

And I think you have completely different plans for the evening. The benefits of morning running are much greater.

You need to wake up an hour earlier, and we can say that you are charged with positivity for the rest of the day.

But if you prefer running in the evenings, at work you will constantly be tormented by thoughts about whether you will have time to run today or not.

However, this is a matter of habit and everyone does as he likes.

Running in the morning for weight loss

I already said above that without a balanced diet you can run as much as you like, but there’s still no point.

It is better to run on an empty stomach.

If you eat before training, running will become difficult and uncomfortable. I don't recommend it.

On average, 1 hour of running consumes 400-600 calories, sometimes more.

Depends on the weight and fitness of the person.

You can run for 30 minutes, or an hour, or two, but it still may not bring the desired results.

Research has shown that interval running is better for burning fat than jogging.

How to run?

We run at intervals, I advise you to start with 4 sets of 30 seconds.

Those. We run at maximum pace for 30 seconds, normal running for 30 seconds, then repeat again. So we perform 4 approaches.

You can do more, do more. I got up to 10 sets in 15 weeks.

How many times a day should I do it?

Once is enough, you can do it every day. If it is very difficult, start with 15 seconds of intense running, 45 seconds of regular running.

After a couple of weeks it will become much easier and you will be able to increase the load.

How much fat can you lose?

No one will give you an exact answer to this question.

Depends on nutrition, % body fat, training, experience, program, etc. Lots of nuances.

But I can give an example from a study on fat burning: they took two groups of people.

One ran for 30 minutes - classic cardio, the other - interval running.

After 8 weeks, it was found that the first group lost only 2% fat, and the second group lost 6 times more.

The conclusions are obvious. Try it!

Contraindications for running

Despite the fact that running cannot cause harm to health, there are some contraindications that should not be overlooked.

• Heart problems. If there are disturbances in the functioning of the cardiovascular system, I recommend consulting with a doctor and determining whether exercise is allowed for you at all and how intense it should be.
• Joints hurt. If your knees hurt or feel discomfort, running is highly not recommended. You will only make your situation worse.
• Pregnancy. In principle, everything is logical here, but in the summer I saw a couple of pregnant women jogging.
• Don't run with a hangover. Yes, this happens too.
• Bad dream. If you have problems sleeping or you just don't, I think you probably won't have enough strength to run in the morning. There is a high risk of injury.

Pros and cons of running in the morning

Actually, I talked about all the advantages of running in the morning above. What are the disadvantages? Yes, none. What could be the downsides here?

You run for fun, lose weight, get a charge of vigor and spirit, as well as a great mood and new acquaintances.

But no, there is one minus, I forgot about it.

You have to get up one hour earlier before work, but isn't that worth the pleasures I described above?

In my opinion, it's worth it! Go for it!