Jogging in the morning: preparation, technique and programs. Is it good to run in the morning

Jog in the mornings, probably, everyone gathered at least once in their life. The thought of how great it is to run along a park path at dawn, breathe in the fresh air with a full chest, feel the elasticity of muscles and pleasant light fatigue, invariably arises when you see on the TV screen a successful person running through New York's Central Park.

But it's not at all difficult. Morning running does not require special equipment, no equipped rooms. Comfortable shoes, tracksuit and a great desire to be strong and healthy, to keep fit. And with maximum benefit. Running is a universal medicine, it can be used to lose weight, to get rid of blues and depression, to create a beautiful and healthy body. And you don’t have to wait for the season, the right weather, or discounts on a gym membership.

The main thing to do is to make a decision and execute it. It's always hard 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 the execution of your plans. Running in the morning you train not only the body, but also the 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" - so they said and acted so in ancient greece. And it's not just beautiful words. The benefits of running have been known since ancient times. It is light, and the respiratory system as a whole, the heart muscle, improves blood circulation, keeps the muscles in good shape. Due to moderate loads, the body is enriched with oxygen, becomes strong, able to endure long-term loads.

As a result, you feel better, stabilize blood pressure, reduce the risk of heart disease, including heart attack, and eliminate skeletal muscle atrophy. The brain, receiving a significant amount of oxygen, works much more actively, copes better with stress. Running is useful for children no less than adults - they develop bone tissue correcting posture.

To get the desired results, the morning run should last at least 20 minutes.

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

I want to sleep so much in the morning. It is very difficult to force yourself to get up 30 minutes earlier than usual, which is why some people prefer to run in the evening. Let's see what time is best.

If a person gets up easily in the morning, wakes up quickly and feels great, then you need to run in the morning. Rested body, lack of cars and crowds, fresh air, free time in which unforeseen circumstances will not arise - all this is the advantage of morning runs.

But if the awakening is long, and getting up early in the morning means creating stressful situation for the body, which will negatively affect mood and well-being, unsettle 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 some it will be a real torture. "Owls" and "larks" have different biological times of the day, so for the effectiveness of training, it is worth choosing the time at which the body is in a state of wakefulness.

Jogging in the morning is especially beneficial for the immune system. It is excellent for hardening, renders beneficial effect on the spine.

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

Some benefit, some harm. 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 exercise even the smallest ones.

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 nervous system. The body will feel overloaded.

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

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

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

Overweight is a big problem of our time. Diets are usually of little help, dietary supplements and miracle drugs can be very dangerous. Morning running- excellent remedy for excess weight.

It works very simply. During training, blood flow increases, almost all muscles are involved, as a result, sweating increases. Together with sweat, a lot of toxins and salts are released, the metabolism is much faster. More than 700 kcal is consumed in just one morning run. During morning loads, hunger is not felt, due to increased muscle work, intestinal motility improves, fats are burned much faster.

How to run to lose weight for sure? Time is of the essence here. One workout should last no more less than an hour. That is why, the body begins to spend the inviolable supply of fat only after 30 minutes of physical activity.

You should alternate loads: at first, just go fast, accelerating, switch to an easy run, then run at the highest possible speed for a very short time, and switch to fast walking again. During one morning run, 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 with the help of tilts, squats, head turns, swings of arms and legs. This will take approximately 5-7 minutes.

After the muscles become obedient, and you feel warm, you can proceed to running. It is worth running relaxed, having fun. Do not turn your morning run into a forced march. It should give strength, in no case exhaust. It is recommended to run until the "first tiredness". Remember there is a whole day ahead of you.

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

Comfortable running in the morning

The English say that there is no bad weather, but wrong clothes. Running clothes and shoes 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 rewarding pastime.

2. Clothing

The first law is nothing that hinders movement. Second - no artificial fabrics. Exclusively natural fabrics. Specialty sports stores abound with jogging clothing. 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 not able to go outside without food in the morning, you can drink water or eat fruit.

It is better to have breakfast after a workout.

4. Place to run

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

How to end your morning run

Training should be completed with a gradual decrease in load. You should reduce the speed of running, walk with a quick gait, and restore breathing with the help of exercises. No matter what happens, never stop exercising abruptly.

The hardest part about morning runs is the ability to force yourself to get up earlier and leave the house without missing a single workout. Psychologists say it takes 21 days to form a habit. So in a month, you will be able to feel genuine pleasure from running in the morning. And as a bonus, you will get beauty, health, good mood and sound sleep.

Today we will talk about:

Most people rightly believe that sports are one of the key factors in determining the state of health. Running is one of the most available ways physical activity - thus, morning jogging is associated primarily with a healthy lifestyle.

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

The benefits of running in the morning

It is also known that it allows you to burn a significant amount of calories, which means it helps to lose weight. It is worth noting that morning walks are the most effective for weight loss. The fact is that in the process of physical activity, the body primarily draws energy from the carbohydrates that have entered it. In the case of a run in the morning, their level is “at zero”, and fat burning starts faster. For such training in order to lose weight, the period from 6 to 8 in the morning is considered optimal.

Other benefits of morning jogging include:

• 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, improved complexion, excellent well-being and positive mood as a result of the use of such physical activity, you are provided;
• thanks to the shock dose of fresh air, the lungs “straighten out”, blood circulation improves, more effective saturation of organs and tissues with oxygen is observed;
• charge of vivacity and energy received as a result of jogging on fresh air, allows you to feel an increase in efficiency and observe increased productivity throughout the day;
• as a result of running in the morning, the processes of irrevocable burning of excess fat are launched.

Can Morning Jogging Hurt?

• pathologies and disorders in the work of the cardiovascular system (congenital or acquired heart disease, angina pectoris);
• disorders of cerebral circulation;
• hypertension with the presence of crises;
• , as well as diseases associated with the spine - in this case, it is recommended to choose another load (for example, swimming or exercising in a gentle mode on simulators);
• , thrombophlebitis.

What you should pay attention to

In addition, there is an opinion that a morning run creates an additional load on the heart - after all, the pulse that is 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, during 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 thrombus is reduced). Significant physical overload, including running, can be dangerous for middle-aged and older people, since in the presence of an increased level of bad cholesterol in the blood, muscle strain can lead to blockage of blood vessels.

However, morning runs at a moderate pace, without sudden movements, with careful monitoring of your condition and heart rate will not do any harm if we are not talking about marathon loads. On average, a person who devotes several days a week to physical activity can run several kilometers without harm to health. In order to avoid the appearance of a sharp and excessive load on the body, you should not immediately start running after waking up. First, you need to carry out a simple 10-minute warm-up, and then you can already smoothly enter the running rhythm, starting with a run in slow pace or from walking. If you feel unwell, be sure to stop to rest.

As a result of such physical activity, the body gets rid of toxins and toxins accumulated in the tissues, therefore, active sweating is observed during jogging. After returning home, be sure to take a shower to wash off the pollution from the body.

How to prepare for a run

In addition, By Medicine recommends choosing in accordance with weather conditions sportswear, which does not constrain the body and provides the necessary comfort of movement. In summer, a T-shirt or T-shirt in combination with loose trousers or elastic shorts is suitable, in the cold season - a warm tracksuit and a light jacket or windbreaker.

It is useful to run early in the morning when the city is still sleeping and the air is freshest, as it is not saturated with car exhausts and harmful emissions. As a result of such runs, 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 you good - after a while you will be able to feel that you look better and feel noticeably more cheerful. Especially for: - http: // site

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

The benefits of running in the morning

The main advantage of physical activity in the form of running is its versatility, because when jogging, all muscle groups are involved, including those that are practically not involved in everyday life. In addition, running is an aerobic exercise, performing which we train the heart muscle and respiratory system. It is important to consider that the sustainable effect of these trainings is manifested when running for at least 20 minutes. Such loads at a moderate pace greatly strengthen the body, increasing its strength and endurance.

The paths in the park are ideal for jogging. In the morning, as a rule, the air is not polluted by smog and is the cleanest. It is worth considering the following - if you run along polluted streets, in places where the air is saturated with emissions from industrial enterprises and car exhausts, the harm from such runs can largely outweigh the benefits.

Can Morning Jogging Hurt?

If you have any health problems, you should consult your doctor before starting to run in the morning. Contraindications to morning jogging (however, as at any other time of the day) are:

• pathologies and disorders in the work of the cardiovascular system (congenital or acquired heart disease, angina pectoris);
• disorders of cerebral circulation;
• hypertension with the presence of crises;
• joint problems, as well as diseases associated with the spine - in this case, it is recommended to choose another load (for example, swimming or exercising in a gentle mode on simulators);
• , thrombophlebitis.

What you should pay attention to

In the absence of contraindications to jogging, you should think about starting classes, while taking into account the following information - in the process of running on a hard surface, there is a significant load on the joints. If it is unsuccessful to combine jogging with sharp forward bends, as well as turns of the body, there is a risk of aggravating existing problems with the spine, including the appearance of an intervertebral hernia.

In addition, there is an opinion that a morning run creates an additional load on the heart - after all, the pulse that is 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, during 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 thrombus is reduced). Significant physical overload, including running, can be dangerous for middle-aged and older people, since if there is an increased level of harmful in the blood, muscle strain can lead to blockage of blood vessels.

However, morning runs at a moderate pace, without sudden movements, with careful monitoring of your condition and heart rate will not do any harm if we are not talking about marathon loads. On average, a person who devotes several days a week to physical activity can run several kilometers without harm to health. In order to avoid the appearance of a sharp and excessive load on the body, you should not immediately start running after waking up. First, you need to carry out a simple 10-minute warm-up, and then you can already smoothly enter the running rhythm, starting with a jog at a slow pace or walking. If you feel unwell, be sure to stop to rest.

As a result of such physical activity, the body gets rid of toxins and toxins accumulated in the tissues, therefore, active sweating is observed during jogging. After returning home, be sure to take a shower to wash off the pollution from the body.

How to prepare for a run

Morning jogging is a very affordable form of physical activity. In order to start running, you do not need to purchase any special equipment or pay for classes with an instructor. However, it is very important to prepare comfortable clothes and shoes for jogging. Cross-country shoes that provide the necessary cushioning are optimally suited - such shoes do not slip on the tracks, firmly fix the foot and protect it from mechanical damage. It is also important to choose a suitable place for jogging. It is most convenient to run on a flat and smooth surface.

In addition, MirSovetov recommends choosing, in accordance with weather conditions, sportswear that does not constrain the body and provides the necessary comfort of movement. In summer, a T-shirt or T-shirt in combination with loose trousers or elastic shorts is suitable, in the cold season - a warm tracksuit and a light jacket or windbreaker.

It is useful to run early in the morning when the city is still sleeping and the air is freshest, as it is not saturated with car exhausts and harmful emissions. As a result of such runs, 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 you good - after a while you will be able to feel that you look better and feel noticeably more cheerful.

Still promising yourself to start exercising? Morning jogging is a great habit, thanks to which you can solve many problems that the entire population of the planet is increasingly facing.

Our body just needs movement. Joints, bones, muscles, blood vessels groan from progressive physical inactivity. All tissues and cells of our body, tortured by civilization, are asking for oxygen and life. Life, as you know, is about movement.

Why running in the morning is useful or 7 reasons to run early in the morning

1. Jogging on an empty stomach after waking up will help you burn 30% more calories than in evening hours. This happens as a result of an already created energy deficit during night sleep. The body will need fuel to run, and excess fat reserves will go into the furnace.
2. A morning jog will help boost your metabolism to the maximum for the whole day.
3. In order to “get” energy, the body will turn on metabolic processes in a special mode.
4. In the morning, the percentage of harmful substances in the air is one and a half times lower than in the evening. Clean air is a good companion on a running distance in the morning.
5. The benefit of running in the morning is less stress on the spine. After a hard day's work, the discs of the vertebrae sag somewhat and are more injured while running. This is a must for those who have back problems.
6. A powerful release of hormones of desire and joy during and after a run provide an excellent mood and energy boost for the whole day.
7. 87% have the habit of getting up earlier than others successful people. Jogging in the morning helps to harden character and willpower. The chances of success in all areas of life are increased by 100%

Just think that thanks to a moderate jog, you can lower blood sugar and cholesterol levels by several units, normalize blood pressure, strengthen the heart muscle, diaphragm, increase resistance to colds, get rid of neurosis, stress and depression, lose weight by 2 kg per week and increase self-esteem.

Morning run benefit or harm

In many forums, unfortunately, you can see some limiters. Generally, in recent times for some reason, it is customary to feel sorry for the modern Homo sapiens. No matter how hard someone is. The tendency to study everything "cons" instead of "pros" really rolls over. “The body has not woken up”, “There will be no strength for the coming day”, “the knees will hurt” - these are just a few myths that wander among those who weigh for a long time and carefully.

In fact, not everyone, like a skipping hare, is able to drive himself onto a treadmill in the early morning. For this, indeed, such moral efforts of the will are needed. And this is absolutely normal.

At night, the body spends a lot of energy in order for all internal systems and organs to work, and in the morning it is necessary to replenish all costs. Do not rush to quickly throw carbohydrates if the goal of running is to lose weight. Energy deficiency signals that the body is losing weight. Help him, give him a cardio load, and you will get a stunning result in the very near future.

In addition, the level of the sleep hormone melatonin is quite high in the morning for many people. It begins to decline immediately after waking up and does not affect physical abilities organism. For a faster awakening, you can drink a glass of water and wash your face with cool water.

Is jogging good in the morning? Everyone knows the answer very well! But do you run in the morning?

Running is probably the most popular sport in the world due to its many benefits. It is available to absolutely everyone, does not require financial investments, involves almost all the muscles of the body in work, and promotes effective fat burning. Morning runs are considered especially useful, with which many adherents start the day. healthy lifestyle life. And if you also decide to do them, then you should first evaluate all the pros and cons of running in the morning.

Is it good to run in the morning? Definitely yes. Many experts consider the best time for it to be early in the morning, when the air is still clean, fresh, not polluted by the abundance of cars and industrial emissions, urban dirt and dust. Thus, running in the morning, you can not only strengthen the body and muscles, but also get enough fresh, cool air moistened with morning dew. This will be beneficial, and after a few days of such runs, you will feel more cheerful and cheerful.

One of the important benefits of running is its accessibility. He does not require any financial investments at all: no need to buy a subscription, pay for a coach, acquire additional equipment. All you need is comfortable shoes and running clothes. It is recommended to run on a smooth and even surface - this will help alleviate the load on the feet. As for running shoes, it is recommended to purchase a special model for running, which will create a shock-absorbing effect with every step you take.

Speaking about what running gives in the morning, it should be noted that in the process of activity it engages almost every muscle. Beginning athletes often think that running only works out the legs, but in fact, the buttocks, arms, as well as the back and abs are also actively working during the run - this helps to achieve a harmonious result. The more muscles you use, the more energy you use, the more calories you burn, and the better your results. By running regularly, you can strengthen your muscles, as well as ligaments and joints, preventing the risk of various injuries. Jogging works many of the muscles that are not involved in any way. ordinary life- this allows you to improve the tone of the whole body.

What happens if you run in the morning? You you can strengthen your immune system because regular physical activity increases resistance against various viruses and infections. Running in the fresh air is a kind of hardening that improves the condition immune system. This is especially true for those who run not only in the warm, but also in the cold season.

Run contributes to the normalization of blood circulation in the body, improves the functioning of the cardiovascular system. This helps to supply all internal organs and systems with a sufficient amount of oxygen, which is delivered to the cells along with the blood. When running, you must adhere to a certain respiratory rate, which perfectly trains the lungs and the respiratory system as a whole. But again, to get the maximum benefit, it is recommended to run in places with clean air.

Running in the morning, we actively start the processes of sweating, which helps to cleanse the body. It gets rid of toxins and toxins accumulated in pores and tissues.

After running, it is recommended to immediately take a shower and use a body scrub - this will help to eliminate all possible sources of pollution. Speaking about the benefits of running in the morning for women, it should be noted that accelerated blood circulation has a positive effect on the skin, moisturizing and smoothing it, giving it a healthy look. Regular jogging is an excellent prevention of cellulite.

Is running in the morning good for men? Yes, because it improves everyone's work internal organs and systems, helps to prevent problems with potency, and also contributes to the development of such important qualities for a representative of the stronger sex as determination and willpower.

Another plus running in the morning in its ability to influence our mood. Regular jogging contributes to the production of endorphins, respectively, improve emotional state and excellent mood. Running normalizes sleep, fights insomnia, and helps normalize mental activity.

Also, the benefit of morning jogging is that it helps the body to finally wake up, recharge for the day ahead with energy, vigor and good mood. It also launches metabolic processes, which will work more actively throughout the day, contributing to your weight loss.

Is it bad to run in the morning

Regarding whether jogging in the morning is useful, negative opinions can also be found. If we talk about his opponents, then as an argument against morning running, they cite the fact that the body is not yet prepared for active loads in the morning. Immediately after waking up, all processes have not yet started, and the body does not work in full force. During this period, he needs to adapt to new conditions and begin to produce energy for running in increased volume. This can become a lot of stress and negatively affect the work of the heart. That's why running is recommended not immediately after you wake up, but after some time so that all internal processes return to normal and prepare. If you are basically a night owl, and getting up in the morning is incredibly difficult for you, you may be better off running in the evening.

In addition, the negative impact of running is possible if you choose the wrong place to run. Try not to run around chemical plants, industries, factories that emit toxic waste. Then running can not only not strengthen the body, but even provoke various diseases. But in ecologically clean areas you can and should run: parks, squares, forests, sea coast - you will get both benefit and pleasure.

Considering the benefits and harms of morning jogging, keep in mind that there are those for whom running is, in principle, contraindicated. These are people with diseases of the joints, musculoskeletal system, lower back injuries, severe visual impairment, heart problems and respiratory system, increased pressure. Some contraindications are absolute, some are relative, so if you have any doubts, it is recommended to consult a doctor.

How to get the most out of running in the morning

So what is more about jogging in the morning - good or bad? Definitely, the benefits are much greater if you are convinced that there are no contraindications and do everything wisely. Experts recommend following these recommendations:

• You will need comfortable shoes. These should be sneakers or running shoes with a flat soft sole, comfortable inside, equipped with shock absorbers on the heels, springy and breathable.
• Clothing should be comfortable made from natural fabrics that do not restrict movement. Girls will need a special sports bra. It is also important to dress appropriately for the weather to avoid overheating or hypothermia.
• As for food, it all depends on when you wake up. You can't run on a full stomach. is a discomfort for the body. You can run on an empty stomach or have a light snack 30-60 minutes before your workout. Can be limited to a glass natural juice or a protein shake.
• It is recommended to increase the load gradually. Always start with a brisk walk or easy run. Interval running is good for weight loss.
• For beginners you can start running from 15-20 minutes every 3-4 days, gradually increase the frequency and duration of training. For good health and weight loss, it is recommended to run from 35 to 60 minutes. But as to whether it is useful to run in the morning every day, experts give a negative answer - the body needs time to recover, so you can make a couple of days a week a well-deserved day off or devote them to another type of activity.
• running, try not to strain your hands- freely swing them running to the beat. Keep your body straight, do not bend your lower back and do not tilt forward, do not throw your head back. It is also important to look ahead and not at the floor.
• Another important point – correct breathing while running. Breathe deeply and slowly, inhaling through your nose and exhaling through your mouth.
• When you finish your run, don't stop abruptly. The speed must be reduced gradually. First go to fast pace let your breath and pulse recover.

For weight loss, as already mentioned, interval running is useful. Alternate moderate exercise with intense: slow running with fast walking and sprinting for short distances. Do several accelerations for 1-2 minutes.

Do a little warm-up before your run.. do it simple exercises for stretching - tilts, turns, squats and so on. This will help prepare the body for further stress and prevent injury to muscles and joints. Also try not to overdo it so that your morning run does not tire you. Remember that you still have a whole day ahead of you, and you need to leave strength for its productive implementation.

Now you know what is useful and how running in the morning helps. It has a lot of advantages. It may be difficult at first to get up a little earlier and go for a run, but over time you get used to it and you can no longer imagine yourself without this part of your life. To make your workout more enjoyable and productive, run to your favorite music, rhythmic and dynamic. In the absence of contraindications and compliance with all the necessary rules, regular morning jogging will be extremely beneficial.

Useful video about running in the morning