Running: the path to health
Running enjoys great love and respect among people of any age and varying degrees of athletic preparedness. Running every day is very good for your health, it helps to develop many qualities that can improve your life, make it full and healthy, namely:
- running will help you maintain a normal weight and a slim, fit figure;
- By running in the morning, you will always remain cheerful and productive;
- Regular jogging will give you self-confidence;
- running will help resist stress, insomnia and illness;
- running will teach you to quickly and correctly find a way out of every life situation.
The vast experience of research and observation suggests that regular running training is a very effective cure for many diseases. The keys to a good workout are:
- preliminary warm-up;
- correct running technique;
- post-workout stretching;
- optimally selected duration and regularity of running (depending on your goals, intentions and level of training);
- balanced diet;
- rest – the time needed to restore the body after a run;
- suitable shoes and clothing.
Is it possible to run every day
Find out the answer to the question “Is it good to run every day?” can be done by analyzing factors such as:
- Your age and health status;
- Your level of physical fitness, running experience;
- What is your goal when planning to run every day?
- Do you combine running with strength training?
Let's look at each point and evaluate the need, benefits and harms of everyday running for each of them.
Level of training and sports experience
If you are just thinking that the time has come to start running every day in the morning, and before that the last time you ran was at school or university, it may make sense to consider a rational and correct entry into your running path:
- for the first two months, start your day with race walking, gradually increasing its pace and duration, so your heart and lungs will be more or less prepared to start slow jogging;
- Conduct your first running workouts as calmly as possible, listen to the sensations of your body, and evaluate your heart rate. Choose the optimal rhythm for yourself - one in which you will not be out of breath. In the first days of your training, you will feel severe fatigue and muscle pain, so for beginners it is best to run every other day, spending no more than 30 - 40 minutes on a run;
- When you feel that your body is ready for daily jogging, you can start jogging, but do not forget that overtraining only brings harm, so periodically arrange a rest day for yourself.
If you rate your athletic level as advanced and have a history of regular running training, daily running will benefit you in the following cases:
- you want to lose a small amount of extra pounds. In this case, a combination of a properly selected diet, which implies a slight daily calorie deficit, and daily morning jogging on an empty stomach lasting 30-35 minutes will help you lose the hated fat. Running every day in the evening will take you longer: for direct fat burning, you will need to run at least 60 minutes in order to deplete the glycogen stores accumulated during the day and begin to use your own fat reserves.
- you are preparing for a competition . The preparatory period for daily jogging takes about 30 days, but it is extremely important not to overtrain during these days, so you need to rationally alternate the load. For example, on day 1 you do a high-intensity running workout for 30 minutes, on day 2 you do specific strengthening exercises combined with 40 minutes of light jogging, on day 3 you run a speed cross-country, and so on. .
It is important
Monitor your well-being, the condition of your joints and knees. Excessively intense preparation for competition can cause injury or overtraining.
Daily jogging can harm experienced athletes in the following cases:
- you are at the recovery stage : after difficult and serious competitions, after suffering an injury or illness. In this case, you need to take a short break (up to two weeks - according to the recommendations of your trainer and supervising physician); during the recovery period, you can combine a light 40-minute health jogging three times a week with yoga, swimming pool classes, Pilates, and a course of therapeutic restorative massage .
Running in the morning or evening - all the pros and cons
Many novice recreational joggers are interested in when is it better to run, in the morning or in the evening? The question is quite normal. I, too, at one time, when I was just starting to run, did a little research on this. And if you're wondering what conclusion I came to, read on.
Every person’s morning starts differently: some people like to drink a cup of tea or coffee in the morning, while others start their day with a morning run.
Most people prefer the first option. They either do not exercise at all, or they believe that morning running is harmful to health, since the body has not yet woken up. Therefore, physical activity while running will only cause unwanted stress. Such people, as a rule, prefer evening running.
In fact, this opinion is wrong. On the contrary, morning jogging is not capable of causing any health problems. Tested from my own experience. After a morning workout, you always feel a surge of energy and vigor. And this allows you to spend the day productively and work well without fatigue until the evening.
If you still have doubts, then I think the following logical reasoning will help to completely dispel doubts on this issue.
Let's imagine our ancestor - a person far from modern civilization, leading an ascetic lifestyle and forced to literally fight for survival every day.
Attention!
Suppose he lay down to rest in his cave. And then early in the morning he was taken by surprise by a saber-toothed tiger. Naturally, the only way to save your life in this situation is to run away from a dangerous predator as soon as possible.
The instinct of self-preservation works clearly. And at the same time, note that he had not even had time to wake up and really understand what was happening.
I don’t think that wise nature did not take care of this problem and, in my opinion, it would not be logical to assume that running in the morning is still harmful to health.
Before starting training
Obviously, no one will deny the positive impact of running on human health, but it is no secret that the level of this same health is individual for each person.
I hope you have already decided when it is better for you to run in the morning or evening
.Now it’s worth thinking about some precautions before starting training.
After all, the benefits of running will only be if the loads are correctly selected.
If you are not feeling well, you should definitely consult a doctor, undergo a full examination of the body, and after receiving a specialist’s conclusion, you can consult with a trainer. He will select the right loads for you and distribute activities in such a way that your health is not damaged.
The right approach to running is one of the keys to improving your health.
The benefits of running in the evening
Now I would like to pay special attention to the benefits of running in the evenings. Many working people claim that they do not have enough time for a morning run and prefer evening workouts. Are there any benefits to running in the evenings? We can say without the slightest doubt that there is. But here opinions differ somewhat.
People who prefer morning jogging claim that the air in the evening is more polluted than in the morning, and this factor does not have the best effect on a person’s well-being. And those whose work is primarily associated with physical labor feel tired after the end of the working day. Therefore, for them, running is out of the question.
Important!
But there is no reason to doubt whether evening running is good for health, especially if this is the only opportunity to exercise all day.
Besides, forcing yourself to go for a run in the evening is much easier than getting out of bed early in the morning instead of sleeping an extra hour.
Therefore, my advice to you: start running in the evenings and when training becomes a habit, you can run in the morning, or alternate morning and evening workouts if you wish.
Some useful tips
It is now clear that to improve health, it does not matter when you run in the morning or in the evening. The main thing is to just run regularly. And the tips below will help you practice correctly.
It often happens that people hesitate to start exercising for a long time. If this is your case, start on the next day off. These days, as a rule, everyone has a lot of free time and you can calmly, slowly start running. Over time, this will turn into a useful habit.
Pay attention to the choice of shoes. It should be specifically for running, for example, sneakers or sneakers, with a flat horizontal sole and be comfortable.
Before your run, do a few warm-up exercises to help warm up your body a little and prepare it for the workout.
You need to start running gradually, followed by increasing the load. But you shouldn’t rush into this; as you practice regularly, the desire and opportunity to speed up the pace will come naturally.
If you find it difficult to run, start with brisk walking for 20-30 minutes. Over time, light jogging will not cause you any difficulties.
If you feel that you are starting to get tired from running, you can stop training for a couple of days, no more. It is very important to maintain regularity in your studies.
Advice!
Your favorite music on your player while jogging can give you an extra burst of energy.
Forget about running near roads, factories or along the side of the road. Exercise away from any unfavorable factors. A forest, park, stadium, etc. are ideal for training.
A little about running for weight loss
Is running in the morning effective for weight loss and is running beneficial for overweight people?
These questions are strictly individual. Overall, running is good for everyone. This is the perfect cardiovascular workout.
But once again I would like to emphasize that before starting exercise, you should consult with your doctor to find out whether running is beneficial for you personally and what time of day is best for you to run.
Running to burn fat
A couple of tips for those who use running in the morning to burn fat mass:
Half an hour before training, you can eat an apple or limit yourself to just a glass of water. Some people recommend drinking a special lemon juice drink before a run, which helps burn fat. You have a choice, so decide for yourself.
After a run, you should not sit down immediately; you need to do several warm-up exercises and restore your breathing.
Science has proven the fact that fat burning begins only after thirty minutes of exercise. Therefore, it is worth allocating time for training, starting from this time.
Does long running help against acne? Does running make acne go away? Very often, people who suffer from acne of various origins, including acne, claim that regular jogging helps them get rid of this scourge.
If it’s not just acne, but juvenile spermatotoxicosis, any sport helps, including long running. In addition to physical activity, personal hygiene and avoidance of junk food (soda, chips, fried, smoked, etc.) are required.
In addition to running, to get rid of acne, it’s good to wash your face with calendula or chamomile, and in the morning wipe your face with ice cubes made from herbal infusion.
We can talk a lot more about the benefits of running, but I would like to say that playing sports will never interfere with your health if you do everything wisely.
Attention!
And remember: regular training is the first step towards success. I wish you good luck in your endeavors!
On the subject: Is it possible to run with asthma?
Source: https://vse-o-zdorovye.ru/begat-utrom-ili-vecherom-vse-za-i-protiv/
Runner's age and health
An important preparation for daily jogging is assessing your health . It would be useful to undergo a medical examination, take the necessary tests, and get advice from a therapist, cardiologist, surgeon and phlebologist.
Remember that the following types of diseases are complete contraindications to running:
- congenital heart defects;
- heart rhythm disorders;
- hypertension with frequent relapses;
- musculoskeletal injuries;
- chronic diseases during exacerbation;
- diabetes mellitus in severe forms;
- progressive eye diseases.
For such diseases, a specialist will help you choose a suitable set of therapeutic exercises for you and write out a plan for healthy walking (if your case allows it).
If you are over 40 years old, daily running is unfavorable for you; due to the slowdown in recovery processes, you can become very overtired. Health-improving jogging every other day will be the best solution. On a day of rest from running, you can do joint exercises, yoga, swimming - any physical activity that brings you the most pleasure.
What time is better to run to lose weight: morning or evening?
When is it better to run, in the morning or in the evening, to lose weight? Not only girls and women began to ask this question. Nowadays, more and more men suffer from excess weight.
For example, men aged 25-40 experience all the “delights” of poor nutrition and a sedentary lifestyle.
Hypertension, cardiovascular diseases, problems with potency - this is the price to pay for liberties in nutrition and a sedentary lifestyle.
It is impossible to change all your habits in one day. If you can give up your favorite foods simply by not buying them, then going to the gym may be difficult. Therefore, running is a cheap and accessible way to improve health and lose weight for any person. But in order for jogging to bring the greatest benefit, you need to do it correctly and adhere to regularity.
What time is best to run? Your training schedule should be tailored to your personal circumstances. However, when creating a routine, you need to take into account that running for weight loss should also contribute to your health and simply bring pleasure. If a person does not feel a surge of strength and vigor after a morning or evening jog, then the training will end very quickly.
When it is better to run, in the morning or in the evening, the person himself must decide. But some nuances should be taken into account. Jogging from 6 to 8 am is most effective for weight loss. For the body to start burning fat, it is necessary:
- use up an energy source (glucose);
- increase body temperature;
- speed up blood circulation.
In the morning, the human body has the lowest sugar level. Therefore, in order to obtain energy for the load, the body will begin to intensively burn fat. But for this process you need to run for at least 40-50 minutes, since calorie burning begins after 15-20 minutes of running. If it is difficult to run for about an hour, you can distribute the loads several times during the day.
On the subject: What types of sprinting are there?
The reason that morning running is better than evening running is that all cardio on an empty stomach burns subcutaneous fat more effectively.
Experts say that 30-60 minutes of running in the morning increases energy consumption 3 times more than in the evening. During morning workouts, metabolism increases, which allows you to bring your metabolism back to normal.
Important!
As soon as metabolic processes are normalized, the weight will begin to disappear faster.
Even small errors in eating throughout the day will not negatively affect weight loss if training becomes regular and not from time to time. While running, all muscle groups are used, the blood is saturated with oxygen, therefore metabolism accelerates and calories entering the body are burned. If you exercise 3 times a day for 15 minutes, you won’t have to worry about eating sweets.
Exercising in the evening
Experts investigated the question of when is the best time to run to lose weight and came to the conclusion that morning running is more beneficial, but there are also many advantages to evening workouts.
A modern person, waking up in the morning, has to do a lot of things, prepare breakfast, get ready for work, take the children to school or kindergarten, so there may be a catastrophic lack of time for a morning jog.
And at the end of the working day there is an opportunity to take care of yourself.
Plus, the benefits of running in the evening aren't just about burning calories. Thanks to training from 18.00 -20.00, it is possible to warm up well, especially if the work is sedentary, and relieve stress.
Exercising after lunch allows you to burn about 500 kcal, and the body will spend another 50 kcal on recovery.
Running in the evening improves the functioning of the cardiovascular system, improves hormonal levels, and promotes good sleep.
When playing sports in the evenings, you need to remember that excessive exercise is harmful. Insomnia may develop. You need to run 3-4 hours before your expected bedtime. At first, it is better to jog with gradual loads.
The first races should not last longer than 15-20 minutes. When the heart adapts to the load, then you can alternate between different types of running. Before going on the treadmill, you should refrain from eating for 1.5 hours.
Advice!
To better prepare your body for an evening run, do a short warm-up. This introduction will help the body begin to burn fat faster when running. The following exercises are suitable for warming up:
- squats;
- swinging legs;
- tilts in different directions;
- exercises for hands.
Do not run on asphalt surfaces. This has a detrimental effect on the joints and spine. After jogging, you should not stop immediately. To stabilize your heart rate and breathing, you need to walk at a calm pace.
To achieve your weight loss goal, it would be good to run not every day, but 3-4 times a week. This will help avoid exhaustion of the body, but will allow you to lose weight at a normal pace.
Rapid weight loss is stressful for the body.
Types of running for weight loss
When is it better to run, in the morning or in the evening, decide for yourself. But remember that there are different ways to run. Interval sprinting refers to a series of slow and fast running segments.
This workout promotes good weight loss and builds endurance. Fast running is perceived by the body as a signal for the rapid breakdown of glycogen. Therefore, carbohydrate reserves are spent quite quickly during such training.
Tempo running is different in that you need to run a long distance at maximum speed.
Such a workout is considered exhausting, but the results will please you faster. Fat reserves are depleted, and muscles become elastic. There is also repeated running and it consists of overcoming medium and long segments.
A person should run until he feels tired and short of breath. Then you need to slow down and restore your breathing. After this, you need to resume running at maximum speed. But this type of training is not suitable for everyone.
If you have health problems, maximum exercise should be avoided.
Source: https://skoraya-03.com/chtobyi-pohudet-nuzhno-begat-utrom-ili-vecherom.html
Weight training and daily running
If you train with weights in the gym, regular cardio training will be one of the main building blocks in building a beautiful, sculpted body: it will help train your heart, blood vessels, and relieve you of excess fat tissue. Don't forget the importance of an individual approach.
If you are at the stage of gaining muscle mass , there is no point in stopping daily runs: the body will not have time to rest, recover, and will not have the resources to build muscle mass. At this stage, you can do high-intensity running sessions (lasting about half an hour) or interval runs no more than a couple of times a week .
If your goal is “drying”, getting rid of fat, long daily running workouts will bring you clear benefits: they will help burn unnecessary calories, give your body lightness and endurance.
It is important
You can, and even need to, run every day: running is a hobby in the name of health, good mood and optimism. All loads are good in moderation, listen to your body and run only for pleasure.
Is it possible to lose weight just by running in the evenings?
Have you declared war on excess weight? Do you want to get rid of hated folds on your body? If you set a goal, achieve it. There are many ways to do this, but the most economical and accessible is running.
Regular jogging is an effective method for losing weight, a dose of good mood and strengthening the body. You can run both in the morning and in the evening. However, if possible, give preference to training at sunset.
Disadvantages of morning exercise
According to experts, running early in the morning can have a negative impact on your health. This is explained as follows:
- Early jogging on an empty stomach can make you feel unwell for the whole day. After the night, blood glucose levels are low, so physical activity can lead to dizziness and other ailments.
- Great load on the heart and blood vessels. In the morning, all processes in the body proceed at a slow pace. A sudden change in condition will do more harm than good. The minimum interval between sleep and training should be half an hour. If you have enough time, you can run in the morning.
- The calories burned in the morning “accumulate” throughout the day, which leads to a decrease in the chances of losing weight.
To quickly reach your goal and lose excess fat, you need to start running in the evenings and eat right. An integrated approach to the problem will not only achieve results, but also consolidate them for a long time.
And I run, run, run...
Running is ideal for those who want to lose extra pounds. But at the same time it is contraindicated for people who are obese.
You need to approach this sport with caution, especially if you are a beginner. To avoid harming your joints, you can start your workout by walking.
Regular walking at least three times a week normalizes metabolism. And after 3 weeks, include elements of running, starting with one minute and gradually increasing the training time.
It is important to correctly distribute the load on the body. It should be such that you have time to restore your strength for the next classes.
Regularity and duration of jogging
Running helps you lose weight only if you work on yourself long-term and systematically. Losing extra pounds by working out in the evenings 2 days a week for 15 minutes will not work.
To reduce your waist by a few centimeters, you need to do this at least 6 times a week. Sunday can be left as a day off. And when visible results are achieved, physical activity can be reduced to 3 days a week.
The duration of the run should be over 50 minutes. This is due to the fact that for the first half hour the source of energy for the body is the food received during the day. And only then are energy reserves consumed in the form of fat deposits.
Important!
If you are not going to run for more than 20 minutes, then do not plan to lose weight. Such training will only allow you to maintain your existing body shape and feel better.
With properly organized training, you can lose an extra 5 kilograms in just a month.
Speed limit and distance size
To lose weight, you need to run at least five kilometers. Of course, you should not start your first training sessions from such a distance. Limit yourself to 1-2 kilometers to begin with.
Watch yourself while running. You need to breathe correctly through your mouth. If difficulties begin, take a quick step.
Each person determines the speed for himself. It all depends on age, gender, physical fitness and much more.
To achieve good results and lose weight quickly, you need to run at different paces. A quick step can be replaced by jogging, and then speed up to the limit.
Useful tips
- Before jogging, it is good to do a short warm-up. This way you will prepare your body for power loads and reduce the risk of injury.
- It is important that clothes and shoes are comfortable, made from natural materials and do not restrict your movements.
- If you run in the evenings, do not forget about safety measures. Choose smooth and well-lit roads.
- You need to eat two hours before training. You can have a snack, for example, vegetables or fruits.
- If you want the lesson to be as effective as possible, do not eat sweets the day before. Otherwise, losing weight will be much more difficult.
- Under no circumstances should you stop abruptly at the finish line. Run further, reducing your speed.
- You should not drink water while running.
To bring your weight back to normal, sometimes it’s not enough to just run in the evenings. You also need to eat right.
What is meant by healthy eating?
- Lack of useless and harmful products. This includes sweet carbonated water, chips, crackers, salted nuts, mayonnaise, and ketchup.
- Porridge. It would be correct and healthy to replace fatty foods with buckwheat, bulgur, lentils and other cereals.
- Vegetables and fruits. Enrich your body with vitamins and nutrients. Use them as a snack.
- Don't forget about breakfast.
- Maintain drinking regime. Drink a glass of water in the morning on an empty stomach, and drink it regularly throughout the day.
Sometimes it happens that the desire to cope with excess weight exceeds common sense.
In pursuit of a thin waist, one should not forget about contraindications.
People with serious heart disease, circulatory problems, and joint diseases should not run.
To avoid harming yourself, you should consult your doctor before playing sports. It will help you determine the correct level of physical activity for your body.
Advice!
Playing sports has always been useful and fashionable. Running is not only an active and enjoyable pastime, but also a good cure for many ailments.
Source: https://legkopolezno.ru/zozh/sport/mozhno-li-pohudet-begaya-po-vecheram/
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How many minutes, hours, kilometers should you run per day and week?
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3 discoveries after two months of morning jogging
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Evening running rules
In order for running in the evenings to provide maximum benefits, you need to follow certain rules:
- Place for jogging. For evening workouts, you should avoid highways, busy highways and major highways. The air in such places by the end of the day is saturated with harmful substances and will have a bad effect on the body. It is best to run in parks, stadiums or nature.
- Duration of training. It is not recommended to overwork the body before bed - this can have a bad effect on your overall well-being and disrupt your sleep. At first, the duration of jogging should not exceed 15 minutes, and then you need to carefully increase this time. You should not run for more than half an hour in the evenings; it is better to run little by little with several breaks. After jogging, you first need to take a step, just walk for 10 minutes, and then stop.
- Running time. The optimal time for evening jogging is 19-22 hours. Beginners often make one mistake - they start jogging after a heavy dinner. This regime is harmful to the body, since evening meals transfer biorhythms to a passive state and it is not advisable to subject yourself to physical activity again. It is best to go jogging after coming home from work and taking a short hour's rest. It is acceptable to eat something light - for example, a banana or drink yogurt.
Regular training is of great importance. In order for running in the evenings to have a healing effect on the body, you need to do it at least three times a week. Don't miss your next workout. If it's too cold outside, you can run at home or go to the gym.
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