What are the benefits of running in the morning?

A healthy lifestyle attracts more and more people every day. And this is not surprising - by giving up bad habits and playing sports, you can significantly extend your life and move forward by many years the point at which a person begins to suffer from all sorts of “sores.” Morning jogging is a simple and effective way to keep yourself 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 done in the morning have many benefits. 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 of 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:

in the morning the air outside is cleaner and fresher, there are almost no harmful emissions;
a morning jog provides the body with a boost of energy and allows you to start the day in a good mood;
It is exercises in the morning that allow you to start your metabolism at full capacity;
in the morning there is less intense traffic flow and fewer passersby on the street;
If running classes are held in the gym, you can always find a free treadmill there in the morning.

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.

How many hours before training can you eat?

How should you eat to get the maximum benefit from athletics? What to eat before running early in the morning? It is recommended to have a limited breakfast. Namely, consume 200 grams of dairy products, which can be replaced with other proteins. The body will receive a supply of substances, which will prevent possible absorption of energy from the muscles. Housing and communal services will prepare to digest the main portion of food. And you can take this food only half an hour after finishing your run.

The question of whether it is possible to eat before running in the morning also includes taking into account the athlete’s build. If he is thin, he should drink one of the following liquids:

a glass of kefir;
weak coffee;
tea.

Eating while running in the morning with these drinks will provide the carbohydrates you need. Catabolism will be minimized in its effect on the muscles, and the heart will not be overworked.

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 it is better for night owls to train in the daytime or evening, 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.

The benefits of jogging for the body

Before starting training, you should make sure that there are no contraindications to it, and to ensure that the training is not harmful, but beneficial, it is better to consult with a specialist. To do a morning jog correctly, you need to listen to your doctor’s individual advice and follow the correct running technique.

For the female body, running will be useful as a prevention of cellulite, a way to lose weight and keep the body in good shape. Increased blood circulation while running is good for the skin. After regular morning jogging, sleep and mood normalize.

What does running in the morning give a person:

the heart muscle is trained - it becomes more resilient;
blood circulation improves, oxygen metabolism in the body is normalized;
the content of red blood cells and hemoglobin increases, due to which the immune system is strengthened;
thanks to the flow of oxygen-enriched blood to the brain, mental activity is normalized;
the whole body is activated and becomes more efficient;
causes a surge of endorphins;
liver and kidney tissues are restored;
blood pressure is normalized;
the functioning of the respiratory system improves;
Joint diseases are prevented by increasing blood flow to bone tissue.

According to most experts, a morning run will be much healthier than an evening run, since the concentration of toxic substances and dust in the morning air is much lower and the required level of humidity is maintained. For training, it is recommended to choose places with the cleanest air possible - parks, recreation areas, forests.

You should start jogging slowly and gradually increase your speed, but not more than 11 km/h. The optimal amount of training per week is considered to be about 3 hours and no more than 50 minutes per day. The benefits of a morning jog will be much greater if you learn to monitor your well-being and not overload your body.

To run correctly in the morning and achieve maximum benefits for the body, you need to follow the recommendations of specialists. If waking up early does not cause difficulties, then you can run in the morning some time after it, drinking a glass of water, but in this case it is necessary to increase the morning warm-up by at least 2 times.

Many women turn to running to lose weight. Running in the morning for women is useful in this aspect because during cardio exercise, blood flow and metabolism accelerate, which affects the reduction of body fat. Fat is burned under the influence of oxygen when the body uses it as fuel instead of carbohydrates.

The longer the workout lasts, the more fat is oxidized. But you shouldn’t exhaust your body with loads, since the most effective results are achieved by running without tension at a comfortable pace. An hour-long jog at a slow pace burns an average of 360 kcal, but if you do it at the peak of a person’s biological activity, between 5 and 7 a.m., this figure will be higher, and physical activity will be easier to bear.

For a person with mental disorders, running in the morning is not harmful, but even beneficial. Exercising is an effective tool in the treatment and prevention of mental disorders, since during jogging the body produces endorphin, which reduces stress levels and improves mood. If your physical fitness allows you to exercise and there are no contraindications from your doctor, then there will be no harm from running.

Running strengthens the nervous system, improves sleep and appetite, promotes the production of serotonin and endocannabinoids (responsible for reducing anxiety).

Morning running for beginners

To start running with maximum benefit, you need 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 stretching exercises: turning the head and body, swinging 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. You need to complete the warm-up with a brisk walk, 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 your 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 their entire foot on the ground. 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.

It is recommended to start running training 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. You should give preference to sportswear made 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.

Efficiency in weight loss

If you have set a goal to get rid of extra pounds, then evening jogging will help you achieve this. However, we should not forget about other components of guaranteed weight loss: a calorie deficit, proper diet, recovery processes and sleep. It is the observance of all the listed components that will soon lead you to the desired result. Often on the Internet on various forums and websites you can see the common question “is it possible to lose weight by running in the evenings?” The answer is simple: Of course you can. There are some principles to make your runs more effective:

Regularity. Perhaps the most important and important principle in losing weight. Without regular training there will be no results

It is very important to create a schedule for your studies and stick to it as much as possible. Having a goal. Before you start training, set yourself a goal and a time frame for achieving it.

It is very important that you really want it. This way you will be focused on the result and, if you suddenly have thoughts of skipping one run, your brain will remember the goal and will not let you do it. Diet. Even if you comply with the above criteria for effectiveness, you do not monitor your diet, then there can be no talk of results. Nutrition makes up 80 percent of the result! It is very important to eat a balanced diet of proteins, fats and carbohydrates and drink enough clean water (1.5-2 liters per day). Try to exclude alcohol, flour, fried and fast food from your diet. Eat more grains, vegetables, and protein products. Always keep in mind the phrase “We are what we eat” Recovery. Recovery plays a huge role in the process of fat loss. It is very important to create a competent training regimen so that there are rest days between them. Don’t force your body into strict “frameworks”, let it rest

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.
Improving 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 would 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.

Fitness trainer's opinion

Running is a natural physiological activity. It can be recommended to people of all ages; jogging does not require any special investment and is quite time-efficient.

However, there is a category of people for whom running does not help lose weight at all. If after a run you “die” and do not feel pleasant cheerfulness throughout your body, it is too early for you to run.

Try Nordic or regular walking, ride a bike, or use an elliptical machine.

The discrepancy between physical fitness and sports activity often leads to overeating. Naturally, after the first few jogging sessions, anyone's appetite will increase. But you shouldn’t greatly increase the caloric content of your diet, and, moreover, eat everything in a row. Increase your protein and fiber intake slightly and add a variety of vegetables and fruits to your diet to combat the cravings for overeating.