Running for weight loss in the morning - how to do it with pleasure and benefit. Running in the morning: effective and free weight loss How many minutes should you run in the morning

If the goal is to lose weight, any exercise is good. But in terms of efficiency, nothing compares to running.

Running is one of the most effective ways to burn calories.

Here are four reasons why running may be the best exercise for weight loss:

Even while resting after running, the weight loss process continues. As a high-intensity exercise, running encourages you to burn more calories after you stop exercising than low-intensity exercise.
Running saves time. In the same amount of time, most people can run two to three times as far as they can walk.
Running is comfortable. You can choose any time that is best for running. You can run for weight loss anywhere, no additional equipment is required except a pair of sports shoes.
Running gives you a boost of energy and a good mood. Scientists have found a substance that is produced during running, and it is responsible for the feeling of happiness.

Questions: what time is the best time to run for weight loss, how much to run, when, how are very interesting to many people. Let's try to figure this out.

Note! Like any sport, running has its limitations. It is necessary to consult with doctors if there is the slightest doubt.

Experts say that If you follow proper nutrition, 20-45 minutes is enough for successful weight loss interval running a day.

Should you run every day?

Specialists It is recommended to run three to four times a week, combining with other types of training on the remaining days of the week. Some experts recommend running five times a week. One day must be set aside for rest from any training.

How much weight can you lose by running?

Researchers say that in order to lose 0.5 kg in a week, you need to burn 500 calories every day, combining different types of exercise and adhering to a certain diet.

Studies have shown that a woman weighing 68 kilograms burns 495 calories during a 45-minute run if her running speed is 9.7 km/hour.

By running every day for 45 minutes at this speed, you can lose 0.5 kg in a week. with a body weight of 68 kg.

These figures are given as an example. There are tables that can be used to calculate weight loss for each specific case.

Studies have shown that a woman weighing 68 kilograms burns 495 calories during a 45-minute run if her running speed is 9.7 km/hour. To do this, you need to know how, when, how much to run and what time is best for losing weight.

It is important to know! The type of load must be taken into account. Muscles quickly adapt to monotonous exercise and burn fewer calories, so long, monotonous running is not an effective means of losing weight.

To avoid addiction, you need to diversify your running- include short and long distances, change speed, train in different places and on different surfaces, run up and down slopes.

In this mode, the muscles will work more intensely and more calories will be burned. Weight will come off along with calories.

The effectiveness of running by time of day for weight loss

What is the best time to run for weight loss? The choice of what time of day to run is influenced by many factors and life circumstances. You can choose to run at any time of the day, but you should take into account the advice of experts.

Professionals advise listening to the daily (circadian) biorhythm to which a person is exposed. Almost all body functions exhibit daily rhythmicity.

For example, scientists have found that the lowest body temperature occurs in the early morning hours, and the highest temperature is observed in the afternoon and also in the evening. Athletes train more effectively at higher body temperatures.

Research has also found that lung function follows the same pattern.

Because In the morning the body temperature is low, then the muscles lack flexibility, which means the risk of injury is quite high. Lung function is slow. Energy reserves are also depleted during sleep.

It is important to know! Research shows that heart attacks and strokes are most likely to occur in the early morning hours.

After breakfast, lung function improves, body temperature increases and energy levels are much higher due to the proteins and carbohydrates received at breakfast. This time is suitable for training, but is not optimal.

At lunchtime, the body experiences a slight slowdown in vital processes, body temperature is lowered, and lung function is not at its peak.

Note! In the afternoon and especially in the evening, the body is at its maximum temperature, the muscles are flexible, and the lungs work optimally. This is the time when training will give the best results.

Therefore, to the question, The best time to run for weight loss can be answered unequivocally – in the evening. But it is also important to know how much, when and how to run.

Efficiency of the type of running (interval running, jogging)

Many people jog and think that the more they run, the more weight they lose. This is true to a certain extent. The problem is that over time, the muscles get used to the load, and the number of calories burned decreases, running becomes easier, but less effective for losing weight.

In other words, at first the weight decreases, but once the body gets used to the training regimen, there is virtually no weight loss. In addition, jogging long distances requires time and patience.

Fortunately, There is a type of running that burns more fat in much less time.. Each workout will take from 20 to 45 minutes. This running is called interval running., since it consists of alternating periods with loads of different intensity.

There are different interval running programs, but the essence is the same. A period of jogging or walking at a comfortable speed should follow a period of fast running, then the whole cycle is repeated several times.

At a comfortable speed, the body receives energy from inhaled oxygen and virtually no calories are burned. Once the speed increases dramatically, the muscles begin to process this oxygen and expend additional energy using other body chemicals.

Increasing your speed burns additional calories. Even during the fasting period following a period of intense exercise, the enhanced process of burning calories continues.

Experts advise combining intervals of different lengths with different types of running, to avoid muscle addiction and get the maximum number of calories burned.

Running program in the morning (time of intensive, walking jogging, rest)

It is important to know! You should start training with walking (for several days). Then start interval running at a slow pace. Running speed and training intensity should increase gradually.

In the morning, the load should be gentle to avoid injuries and troubles.

Once the walking stage is completed, you can begin interval running.

The first stage of running, alternating walking and running:

Walking (minutes)	Run (minutes)
4
	1
4
	1
4
	1
4
	1
4
	1

The total training time is 29 minutes, of which 5 minutes are running.

At any time during training, you can take a break if your physical condition requires it, and then, if possible, resume classes.

By repeating this scheme three to four times a week, you can switch to the next level of exercise, at which walking takes 33 minutes and running 10 minutes.

This program is designed for 12 stages of interval running. It starts with a 30-minute walk and ends with a 30-minute run.

Day running program (time of intensive, leisure running, rest)

You can use the same program in the morning, afternoon and evening. What is the difference? During the daytime, your lungs and muscles work more efficiently, so your running speed can be faster while maintaining your timing.

Evening running program (time for intense running, leisure running, rest)

The best time to run for weight loss is in the evening., since the speed load can be maximized without any negative consequences.

Be careful! However, it is important to listen to your body and reduce the intensity of your workout immediately if any alarming symptoms appear.

How to breathe properly when running to lose weight

Oxygen is a powerful catalyst for burning fat. People who spend a lot of time outdoors don't have to put in much effort to lose weight. That's why, Whenever possible, you should run outdoors. In this case, it is necessary to monitor proper breathing.

How to breathe:

It's important to breathe deeply. By using deep breathing techniques, sufficient oxygen is supplied to the body, which helps burn calories effectively and prevents dizziness and nausea.
Breathing and steps must be aligned. If you can't do this, then you are running too fast. You need to slow down your running speed.
Learn to breathe through your nose. This is especially important when the air is cold and dry. When you breathe through your mouth, dry air goes directly into your lungs and makes it difficult for them to function. The nose acts as a filter and also warms the air, which partially prevents the negative impact on the lungs.

Nutrition before and after running for weight loss

The rules of running for weight loss include food intake.

Both refusal to eat and overeating are unacceptable.

According to experts, during fasting and heavy physical exertion, the body first consumes fat, and then begins to break down muscles and glycogen, without touching fat.

This causes great harm and causes unwanted structural changes in the organs.

Be careful! Severe dietary restrictions, especially before and after training, can lead to undesirable and even dangerous consequences for health.

Overeating before running is also unacceptable, since in this case the blood will rush to the digestive organs, leaving the muscles without the necessary amount of blood for their normal functioning.

To ensure optimal conditions for the functioning of the body and muscles during training, it is necessary to choose one suitable pre-workout meal option from the following two:

Eat a full, balanced meal two hours before training.. In the morning, this option is not entirely acceptable. This may be another reason to postpone your workout to the evening if you are still in doubt about the best time to run for weight loss.
Eat a snack an hour or half an hour in advance (150 to 300 calories). Experts recommend a combination of protein and easily digestible carbohydrates with a low fat content. For example, a combination of fruit and low-fat cheese, or a hard-boiled egg with grapes would be a good choice.

This will help maintain stable blood sugar levels and provide your muscles with enough energy to work efficiently and burn the optimal amount of calories.

Eating after a run is also extremely important. Food should be rich in proteins and carbohydrates, contain about 20 grams of protein, which is the building material of muscles and is necessary to restore spent glycogen.

That's why A protein shake is great as a light post-workout snack. The best cocktails are those containing soy, whey and casein proteins.

It is important to know! Remember to drink enough water before, during and after your workout. Two hours before training, drink half a liter of cool water. Also, for the successful absorption of inhaled oxygen, it is necessary to include foods rich in iron in the diet.

Run and lose weight for your health!

Briefly. Rules for running for weight loss:

It is necessary to run three to four days a week, if possible in the open air, breathing deeply;
Decide what time is convenient for you, but if possible it is better to run for weight loss in the evening;
You should use one of the interval running programs;
It is necessary to eat properly before and after running (foods rich in proteins and carbohydrates).

Don't miss useful videos about the rules of running for weight loss

What is the best time to run for weight loss?

Find out how much to run, when and how to lose weight from this video:

In the summer, the question of whether it is possible to run every day becomes especially relevant. A healthy lifestyle is now in fashion, so every day more and more people gather in the parks of their city and go for a light jog in order to maintain energy and improve health.

In the age of information technology, users spend too much time on their computers, tablets and phones. Fortunately, most of them understand that this is not the way to live life. People are ready to devote at least half an hour of their time to a basic walk in the park, which is why they are interested in whether it is possible to run every day in the evenings or in the mornings. To improve your physical condition, you don’t need to completely give up working on a computer or other device. It is only important to understand whether it is possible to run every day to lose weight, and how to do it correctly. This article will help you figure this out and achieve your desired goal faster.

Jogging rules

Before answering the question of whether you can run every day, you should learn a few important rules. First of all, you need to understand that losing weight through running is not so difficult, but you still have to show willpower to do it. A regular morning workout should become a kind of ritual, including not only running, but also taking a shower and waking up. Elementary athletic training in the morning brings only benefits, but you need to act consistently.

People who lead a sedentary lifestyle and do not do even the simplest warm-up should not wonder whether it is possible to run 10 km every day. Their body is not yet ready to overcome such a distance, so they have to start with 1-2 km. You need to run in moderation so as not to overexert yourself. After a morning run, the body should be charged with energy for the whole day, and not completely exhausted.

How long should you run?

When beginners wonder if they can run every day, their goal is to cover some distance. In fact, it is best for them to set a time limit for themselves. If you have a daily sedentary lifestyle, you should start with a 10-minute jog. During this time, ideally you will be able to run about 1-2 km, if you do not stop and take a step. This figure is good enough for beginner runners. Once this distance is covered without much stress, you can move on to the next level, wondering if it is possible to run 3 km every day. Each person can run such a distance in just 15-20 minutes at a slow pace, but whether it is worth doing this every day is not an easy question.

More experienced athletes often ask if it is possible to run 5 km every day. Beginners will not be able to overcome such a distance without problems the first time, since this requires some skills and a certain physical fitness. If morning runs of 4 km are not difficult, then you can safely start running 5-6 km, no longer paying attention to the time, but only monitoring the pace.

Is it possible to run every day

A too busy training schedule does not guarantee a dizzying effect. The answer for beginners to the question of whether it is possible to run every day in the morning is very simple - it is best to train no more than 3-4 times every 7 days. At the initial level, this number of lessons will be quite enough. The human body needs about a couple of days to fully recover from exercise.

If you run frequently, you run the risk of becoming overtired or injured. With weight loss as your goal, you don’t need to overload yourself as much as possible. In this case, you need to listen to your body, because only it can tell you exactly how often you need to run and what distances to cover.

Athletes who play any sport professionally often ask their coaches if they can run for an hour every day. A person who has nothing to do with sports cannot withstand such time, so he should not even try to do it. But the physical capabilities of professionals allow them to do this, but still with interruptions.

When is the best time to go for a run?

When choosing a morning for training, it is recommended to focus on the time from 6.30 to 7.30. During this period, the muscles are completely ready for stress. If you follow a sensitive schedule, you are guaranteed to lose up to 10 kg in just 3 months. There is absolutely no need for a trainer or special diet. And if you miss a morning workout due to household chores or problems at work, you can easily do it in the evening. The muscles will be active from 16.00 to 18.00. On weekends, you should not deny yourself extra sleep time, because your morning jog can be rescheduled from 11:00 to 12:00.

How to start running

The very first lesson should be introductory. On this day, you should not bother yourself with early rise and heavy workload. Jogging should be done in a relaxed manner. This event should be planned on a weekend so as not to study in a hurry. All a novice runner needs to do is get out of bed, put on comfortable clothes, choose comfortable shoes, run no more than a couple of kilometers, return home and take a relaxing shower.

During the first run, a person sets himself the desired morale. After it, it will become clear how long the training takes, so it will not be difficult to plan your subsequent morning runs so as not to be late.

You should not go to training on an empty stomach or with a tightly filled stomach. Light hunger can be satisfied with fruit or a glass of low-fat kefir. It is best to leave a hearty meal for later, as otherwise the training will turn into self-torture. Running with a full stomach at any time of the day is harmful to your health, so you are unlikely to lose weight this way.

Jogging outside

Outdoor activities are beneficial at any time of the year. Most people are sure that it is better to postpone jogging until the summer, because it is cold to exercise in winter. In fact, this opinion is wrong, since hypothermia can be avoided with the right equipment. To protect yourself and get the maximum benefit from outdoor sports, you should follow simple recommendations:

even if the weather forecast guarantees sunshine in autumn or spring, there is no need to go to training in light clothing;
For each lesson you should take knee and elbow pads with you, which will protect your arms and legs from bruises, fractures and other undesirable consequences;
In hot weather, it is best to go for a run in shorts and a T-shirt/T-shirt, while not forgetting a cap or Panama hat.

Treadmill

Working out on a treadmill is an excellent option for people who do not know about the rules of running, but still want to lose weight. The on-board computer is equipped with various programs that will tell you at what speed and for how long you need to run to burn a certain number of calories. A home exercise machine located near the window will not only help you get a quality workout, but will also give you the opportunity to save time on getting ready.

The treadmill can be used by all family members. Regardless of age and gender, a person can use a simulator to create a suitable program for himself, consisting of regular running, walking, interval running, and so on.

On the spot

A simple, but at the same time quite effective option for training the gluteal muscles, core and legs is running in place. If you follow the basic rules, after a few workouts your posture will improve, a few extra pounds will go away, and your metabolism will noticeably speed up. To effectively conduct the lesson, you will need to take a small mat. You need to run in place for 15-20 minutes. The first results will be noticeable literally after 15 workouts. This method is very popular with young mothers who recently gave birth to a child. Running in place helps you lose weight in your thighs, which is especially important for women. Such training is allowed to be carried out every day in the morning or evening.

The benefits of running

Many books have been written about the benefits for psycho-emotional and physical well-being. The authors repeatedly mention that correctly structured classes will provide many positive effects. Among the main advantages of morning running:

increasing and maintaining tone;
comprehensive training of all muscle groups;
strengthening the musculoskeletal system;
normalization of the functioning of the respiratory system.

Morning jogging in the fresh air helps clear the mind and eliminate stress. In addition, like any physical exercise, running normalizes metabolic processes and eliminates insomnia. Thanks to regular trainings in compliance with the rules, the world is filled with bright colors, a person develops enthusiasm for life, which makes him go to new achievements.

Jogging with a pleasant company will provide not only improved health, but also moral satisfaction. To evaluate the result obtained, it is recommended to take a couple of photos before the very first lesson, and then compare them with photos taken after 2-3 months of regular training. Thanks to this, morning running will become an integral part of life, and you will no longer want to start each day without it.

Some people want to lose weight, others want to tone their bodies, and others want to improve their health. Any motivation is suitable, but before you start, you need to choose a personal race schedule. In this article we will tell you about running in the morning – what it gives you and how to start it correctly.

If you decide to run, then you are ready to change your life for the better!

What is the benefit

The first thing that affects the quality of a run is the athlete’s condition. If you are a morning person, then getting up an hour or two earlier is not a problem for you. But with a predominantly nocturnal lifestyle, getting up in the morning does not bring pleasure; the body is weakened and not ready for physical activity. If you can’t change your schedule, then don’t torture yourself. For the rest, we’ll tell you about the changes you will feel after the first two weeks of exercise:

Discipline. Any sports training at the same time leads to self-discipline.

Health. An athlete’s circulatory system works much more efficiently, the heart muscles are strengthened, the risk of heart attack and stroke is reduced, and thanks to fresh air, lung capacity increases. Immunity also improves, and acute respiratory infections and colds are less common.

Energize throughout the day.

Endurance – after cardio training, strength exercises are better tolerated.

Increased appetite for those who have problems with it. In general, metabolic processes are normalized. If the metabolism is too high, it becomes lower, otherwise it becomes higher.

Losing weight. Cardio exercises are considered the most effective for this purpose.

However, there are features for the female and male body.

What are the benefits of running in the morning for women?

The following is important for girls:

Dopamine is produced - the hormone of happiness, so you will be charged with a positive mood all day long. This will reduce your cravings for sweets.

Beautiful, clean, tightened skin. A flushed face is a sign of intense blood flow. Such good blood circulation leads to the fact that every cell is saturated with oxygen and nutrients and is renewed.

No stress, the nervous system calms down.

Rejuvenation of the body, including the reproductive system. It is also associated with the influx of blood cells into the pelvic organs. Light jogging is especially recommended for women during menopause.

Slimness - for a girl it is very important to give the body shape and elasticity, but not to make the figure masculine. Unlike strength training, cardio training gives overall muscle tone, evenly distributing the load.

How does running in the morning help men?

In addition to the above points, which are also characteristic of the stronger half, there are features characteristic only of guys. Scientists have proven that with this type of load, hormones are produced that increase potency. The result is increased sexual desire and good erection. This is ensured not only by hormonal levels, but by increased blood circulation.

Strengthening blood vessels is the main prevention of early impotence, and supplying the body and brain with oxygen leads to the active work of brain centers that affect libido.

The benefits of exercising in the first half of the day

When you return home after school or work, you can barely find the energy to workout. But morning running, on the contrary, will energize you for further activities. This occurs due to the enrichment of the body with oxygen, which enters all organs along with increased blood flow.

The second advantage is that when jogging in the evening, you risk not falling asleep, since there will be too much activity, so it is best to devote hours to this activity after waking up.

Another feature concerns those who want to lose excess weight. Fats begin to be used only after carbohydrates are consumed. After several meals, a lot of them accumulate, but on an empty stomach there is virtually no sugar left. For energy, the body has to use lipid reserves.

How to run with the greatest weight loss effect

Fat is a reserve, so cardio training is best suited for eliminating it, since the muscles work in a calm mode for a long time. To spend energy more productively, you need to use the recommendation - jogging in the morning will lead to slimness if you do it for at least 40 minutes continuously. In this case, you can move at low speed. That is, prepare yourself not for a sprint, but for a marathon.

The second secret is not to eat fast carbohydrates before classes. They are absorbed very quickly, so they will become an energy source instead of lipids.

Great way to change your life

You will achieve any goals if you learn to make an effort on yourself. The motto of athletes is: the main victory is over oneself. And then you can conquer the whole world. You will see changes:

become more productive and purposeful;

you will learn to motivate yourself to do whatever you need to do;

stop putting off “for tomorrow”;

you will be more confident;

thanks to the hormones of happiness, every day will pass with a smile;

stop getting tired quickly, increase your performance, learn to use all your energy for this;

Enriching the brain with oxygen will put your mind in order, making it clear and not sleepy;

This is an excellent opportunity to quit bad habits, because after smoking a cigarette or alcohol it becomes more difficult to run.

After 2-3 weeks of constant jogging, you will feel changes in your life.

If you are new to this activity, you should start exercising gradually, otherwise it can lead to sprains, muscle pain, calluses on the feet and increased fatigue. After such a set, you won’t want to repeat your morning “feat” the next day.

Enter the sport gradually, start with a short workout, alternate jogging with walking, but don’t stop. Our recommendations:

Are you overweight? Usually, overweight people have a more difficult time taking their first steps.

Buy sneakers with good cushioning and sportswear made of breathable fabric with ventilation. Don't skimp on ammunition. If you are starting in winter, we recommend ordering equipment from the Stayer online store. In the catalog you will find a large selection of insulated jackets and trousers, which are characterized by wear resistance and the necessary air circulation.

Spend the first 10 minutes warming up. Without warming up the muscles, there is a high probability of damaging the joints.

Remember that running is also an exercise, which means it has its own execution technique that you need to follow.

Take your heart rate before and after your run, or invest in a heart rate monitor.

The habit is developed within three weeks. Exercise daily, force yourself to get out of bed early, so that after 21 days it becomes a pleasant and easy ritual. Come up with a reward for keeping your word to yourself.

Is it worth running in the morning if the bed is much warmer and more comfortable? But the question changes dramatically if a friend, colleague, neighbor or other half is already waiting for you on the street. You won't want to let your companion down or show yourself in an unfavorable way and be forced to go.

It’s always unpleasant to lose, and if you, for example, gamble money, it’s also costly. It is advisable to argue with someone who will control you. It could be a family member or neighbor who is always looking out the window. This will be an additional incentive for new achievements on the treadmill.

How to run correctly

A few rules:

Give your body an hour after waking up to prepare for physical activity. During this time, you can do hygiene procedures, have a light snack, and walk to the stadium at a leisurely pace.

Create a running schedule.

Each time, start with a warm-up (at least 15-20 minutes), and end with a cool-down. The last exercises should be done gradually reducing the load on the heart.

Choose a place away from roads with fresh air.

Breathe correctly. Inhale through your nose, it should be short. Exhale – twice as long, through the mouth.

Refrain from intense training during menstrual periods. Movement can lead to uterine bleeding and increased pain. Running is also prohibited for pregnant women and immediately after childbirth.

Pay more attention to your breathing; it is more difficult for girls to keep it in a certain rhythm than for guys. If your goal is to burn excess fat, then you should move slowly but for a long time.

Rules for a man

The stronger sex has a high risk of developing flat feet if the movements are performed incorrectly. The weight of the body should be distributed evenly over the entire foot using a roll - from landing on the heel to a smooth transition to the toe. The second tip is to choose shoes with good shock absorption and orthopedic insoles. Running in the morning is good, but only in good running shoes. Sneakers are absolutely unsuitable for this.

Men have a harder time with leg injuries, especially muscle strains, so don't skip the warm-up.

What time to start jogging

Morning is a different concept for everyone, it all depends on how you get up. Let's mark this period like this - after you wake up, but before lunch. Four time periods can be distinguished:

From 4 to 5. Suitable for absolute early risers. The advantage is the complete absence of people, cars, as well as the awakening of nature, the first glimpses of dawn, the smell of dew.

6 – 7. The interval is most popular because there is time to get ready for work and have a measured breakfast.

8 – 9. These are the hours when there are a lot of passers-by and transport on the streets. If you run in crowded places, you will disturb others. It’s better to take a closer look at forests, stadiums, and parks.

10 – 11. Suitable if you work on an individual schedule, but in the summer by this time the sun can be very hot. Don't forget to wear a hat.

You must get up at least an hour before class.

What happens if you run in the morning before breakfast?

The body will begin to consume energy from muscle tissue, rather than from fat reserves. A complete lack of food is contraindicated both for those who want to lose excess weight and for those who combine cardio with strength training.

It is best to divide the first meal into two portions - eat a small one after waking up, and a second one 40 minutes or an hour after exercise.

What to eat beforehand

To lose extra pounds, eating heavily is not recommended. You should drink a glass of sweet tea with a small whole grain bread. This amount will be enough to awaken the metabolism, but not enough to maintain energy - the body will have to use fat reserves.

Other athletes can choose something from the list for breakfast:

porridge - oatmeal, rice, buckwheat, pearl barley, semolina, wheat;

sandwich with fresh vegetables;

omelette with bacon;

sports nutrition;

Bananas, grapes and dried fruits are good fruits.

The main task is not to accept quick sandwiches, that is, you need to give up baked goods and baked goods. The useful elements should be enough for the entire cardio workout.

Should I eat after running in the morning?

Be sure to eat breakfast after your run, as this will close the carbohydrate and protein window. If this is not done, the body will begin to consume muscle mass as an energy source. Even those who are losing weight should not be afraid of eating, because cardio speeds up metabolism.

Three rules remain:

Avoid eating for the first 40-60 minutes. This time can be spent leisurely returning home and showering.

Balance your diet.

Avoid baked goods and excess sugar - these are “empty” calories that have no benefit.

How long should a run last?

You can start with 15 minutes and finish with 1.5 hours. It all depends on a number of factors:

Individual training. Increase the duration over time, but start small.

Health status.

Weather. In extreme heat and cold it is difficult to hold out for more than an hour, but in winter you can warm yourself up, wear a suit from the Stayer collection, and in summer you can hide in the shade or be near a body of water.

Intensity. If you go for a run every day, then you don’t have to break records, but just maintain your tone. With 2-3 times a week you can push yourself harder.

Speed. Sprint and marathon are different distances and times, choose one for yourself.

The main time limiter is well-being.

What does a morning run give you every day?

You'll lose weight but start building lean muscle mass. At the same time, waste and toxins will begin to leave the body, all organs will be enriched with oxygen and work better. And you will feel a decrease in fatigue and a surge of vitality.

Well-being control

Focus on your pulse and blood pressure. It is most convenient to wear a heart rate monitor to monitor the medical show constantly. It is necessary to maintain a range between the permitted minimum and maximum.

Let's assume that you are 20 years old. Using the table, let’s look at the maximum heart rate, it is equal to 200:

Age, years	Maximum beats/min
20	200
25	195
30	190
35	185
40	180
45	175
50	170
55	165
60	160
65+	150

Then let's do the calculations:

Min = (200+20)*60% = 132.

Max = (200+20)*70% = 154.

The optimal number of contractions is from 132 to 154 per minute.

Blood pressure should be measured before and after exercise. It shouldn't change much. Otherwise, dizziness will begin, do not allow this to happen.

Contraindications

Diseases of the heart and blood vessels.

Asthma, bronchitis.

Pregnancy.

Some diseases of bones and joints.

Varicose veins.

If you have a pathological condition, you should consult your doctor.

Conclusion

In the article we told you why you should run in the morning. Remember that success depends on your attitude and motivation! Let's watch the video

Jogging in the morning– one of the most common ways to lose weight or get your body in shape. In the warm season, you can run in the fresh air, and in the cold season, on a treadmill at home or in the gym. The main thing is to get ready for the workout and not oversleep in the morning.

Running in the morning is useful, as it teaches you to get up early, strengthens the heart muscle, lungs, immunity and blood vessels. Jogging (often used for weight loss) helps build endurance, while fast long-distance running helps develop muscles and builds strength. You can also listen to audio lessons during your morning jog, which will bring you double benefit.

Running is one of the most famous and effective exercises for losing weight. It strengthens the heart by increasing blood flow to it, and also increases lung capacity and makes the entire cardiovascular system resilient. Due to this, the endurance of the entire body increases, immunity improves, and the body becomes more resistant to diseases.

Morning jogging is useful because it helps a person get up early without any problems. A morning jog for weight loss invigorates and keeps your muscles toned all day, making it more productive.

Important! Morning jogging can help solve weight problems. If you are overweight, then a morning jog in the morning is the best way to lose weight, since exercising on an empty stomach burns more calories. If you have complaints of poor appetite, running will also help - the morning energy expenditure will awaken the feeling of hunger.

Runners committed to losing weight need to understand the difference between morning and evening running. When jogging in the evening, the fat reserve begins to deplete only after the carbohydrate reserve runs out. And for this to happen, you need to spend additional time - from 20 to 40 minutes. In the morning, the body immediately begins burning fat. Good exercise in the morning has a positive effect on sleep. If you run in the evening, then your body must readjust itself, and due to overstimulation of the nervous system, you are unlikely to be able to fall asleep. A run in the morning will invigorate you for the whole day and by the evening it will remind you of yourself with pleasant fatigue.

The benefits of running in the morning

Jogging in the morning on an empty stomach is not a mindless waste of time, but an important activity. This activity is especially useful for people who get up early.

The advantages of this activity are:

Such a workout is more productive than in the evening (in the evening you may be very tired and you may not have enough energy for the lesson);
Freeing up time - after going for a run in the morning, you can calmly go about your business all day;
Vigor and decreased feelings of drowsiness;
Improved heart function (muscles pump several times more blood than usual);
Strengthening muscles, bones, blood vessels;
Increased lung volume;
Reduction of fat layer.

When running, the heart begins to beat 2-3 times faster. If you run regularly, your resting heart rate will decrease. This means that the heart muscle will be more trained and will have more rest.

The harm of running in the morning

Everything is good in moderation, and this also applies to running. Excessive exercise is harmful, as such runners increase the risk of heart attack. The best option is jogging at an average pace. The best time is considered to be 50 minutes, and the total hours per week is about 2.5 hours.

Important! Excessive stress also harms the central nervous system. With insomnia and poor preparation, long morning runs can negatively affect the nervous system.

If you have diseases of the joints, kidneys, heart and liver, it is also not recommended to run in the morning. Problems with posture and spine, and hypertension may also be a contraindication. It is not recommended for night owls to run early in the morning - such a run is unlikely to bring them pleasure.

What to do while running?

Some people find it boring to run alone or without music. Running is a monotonous process, and it is not necessary to concentrate during it. But you can spend your free time on a parallel activity and spend your time with double benefit.

While running you can:

Try to look at the problem from a different angle;
Search for new ideas;
Listen to an audiobook or audio lesson (for example, in a foreign language).

If you jog, try finding a running buddy. During a slow run, you can talk to a friend - this way the run will go by unnoticed quickly.

What time is it better to run in the morning - immediately after you wake up, or after some time? In this matter, be guided by your preferences, since the time of training is not important, the productivity of the training itself is important.

Monitoring your well-being while jogging

There are 4 ways to calculate your normal heart rate and heart rate while running;

Age;
According to Ball State University standards;
Moeschberger;
Miller.

To simplify the determination of a normal heart rate, you can use a calculation based on age, multiplying by a coefficient that corresponds to the level of load and fitness of the body. Heart rate when running must be controlled so that it does not exceed 200 beats per minute. If the indicators during training exceed all permissible limits, you need to consult a cardiologist and a specialist in physical therapy.

Running to stabilize your heart rate at rest

Some people with heart disease have a higher than normal heart rate at rest. During moderate exertion (for example, lifting heavy things), their heart rate can jump to 160-220 beats per minute. Of course, such people are accustomed to their high blood pressure, but a critical increase in pressure can negatively affect their well-being.

Important! People with high blood pressure should exercise to strengthen their heart and stabilize their heart rate.

Such trainings are considered:

Nordic walking with poles;
Hiking;
Walking on a treadmill;
Run at a medium pace.

This training is designed to accustom the body to a small load and change its intensity.

If light training is regular, the resting heart rate decreases by 20-25 units, which may be enough for running training. During such training, it is advisable to monitor the condition of the heart and follow the doctor’s instructions.

Running for weight loss

Usually, the first exercise machine for losing weight in fitness clubs is a treadmill. Beginning athletes set a low speed on the track, then increase it. The slope of the track can also change over time to simulate an uphill climb. Such training is useful not only for those losing weight, but also for people with high heart rate.

Attention! If you work out with a trainer, then one of the main parameters is heart rate. The trainer will select the correct rhythm on the track so that the heart rate does not exceed the permissible values.

Some treadmills automatically adjust all settings, adjusting them to the heart rate and other parameters of the exerciser. The inclination and speed of movement of the running belt changes.

You can run for weight loss not only in the gym, but also in the open air. The main thing is to control your heart rate and pulse. For exercise to be effective for weight loss, the heart rate when running should be within 60-70% of the maximum. So, when running long distances, it is important to monitor your condition, pulse and heart rate. In order for classes to bring benefits and not harm, you need to start gradually, adding a few minutes every day.

You have once again decided to start running on Monday, but your daily schedule is jam-packed. Your rhythm of life gives you only one opportunity: the morning before work. As a responsible person, you decide: morning - so morning! But how to start running in the morning? Here are some tips from professional running coaches on how to go for a morning run regularly and enjoyably.

Go to bed early and skip breakfast

Oleg Babchin, founder and senior trainer of the “Second Wind” school:

If you consider running in the morning as the only opportunity to join the running world, you will have to sacrifice your evening time for prostration. You will definitely have to go to bed early to get a good night's sleep before your morning workout. If you consider yourself to be a lark, then it won’t be difficult to work on yourself in the morning. No need to have breakfast before training! Start running calmly so that your body warms up and wakes up, gradually increase the intensity to the planned or conditionally comfortable level.

Monitor your sleep patterns

Denis Vasiliev, coach of the running club Runlab Running Laboratory, St. Petersburg:

Set your alarm an hour and a half earlier than usual and run out of the house. It is important to monitor your rest schedule so that waking up early does not “steal” precious hours of sleep. You also need to choose the optimal menu for breakfast or snack. Still, running on an empty stomach is not recommended. Take these nuances into account, and morning running will undoubtedly bring benefits, pleasure and a boost of energy.

Focus on personal feelings

Vlad Melkov, founder of the running and functional training school Run Studio:

I answer exclusively from practice – my own and my students’. Running in the morning is a seemingly wonderful activity and a boost of energy for the whole day. Often driving along picturesque embankments at 7 o’clock in the morning, I see many inspired people running towards a new day and recharging themselves with solar energy. What to say? Cool! But…

The first “but” is your own body. When he wakes up in the morning, he often resists and asks for more sleep. An individual approach is important. If you get up at 5 am, sleepily hit the door frame, go to the toilet, fall asleep there, wake up, have difficulty finding the kitchen, drink a couple of sips of water, fall asleep again when putting on socks, mistakenly put on two different sneakers... Go outside, lightly you wake up, but your body is in shock: “Where are we, master?” The pulse goes off scale from light jogging, the lamplight has turned into a colored spot, you slip, fall, look into the morning night sky and ask yourself: “Why do I need this?” It is precisely in these cases that running in the morning is harmful. And if you slept well, had breakfast, feel cheerful, inspired - take care of your day and start it with running!

It should also be noted that morning jogging should be slow in order for the body to smoothly get involved in work, and to avoid stress and arrhythmia. Start running in the morning, first of all, with pleasure, focusing on personal feelings and your body.

Start with a nice jogging walk

Maxim Denisov, founder and head coach of the Gepard school:

Running should bring joy and pleasure. Only then will it become a habit, and even more: it will become a need.Start running in the warmer months, when going outside is easy and pleasant. The end of spring, summer is the most ideal time. The sun is shining from early morning, it is easy to get up early.

Consider a route with good, even surface, preferably in a park or stadium. Leave extreme city or forest routes for later. At first everything should go perfectly smoothly, there should be no irritation. Let it be a pleasant walk, not too intense - light jogging or even running + walking. So you will feel the joy of movement, of the morning silence and of the air, which is so clean only in the early morning. At the same time as running, add elements of meditation, this will help you concentrate before the work day. After such a leisurely run, you will definitely feel a surge of strength and energy.

And then, when you love your morning jogging walks, you can gradually increase the load and move on to more complex training programs. There is no need to “plow”: after a morning workout there should be no fatigue, only slight cheerfulness. The more “pumped” you are in running, the higher your performance will be in everything else.

Prepare your equipment in the evening

Maria Babich, coach of the Second Wind school:

Wake up, get dressed and run. You can check the weather in the evening and prepare the appropriate equipment, then in the morning there will be no time left to think, and the likelihood of missing a run will decrease. I think that both larks and owls can run in the morning - it’s a matter of habit.

Get enough sleep and drink lemon water before your run.

Yana Khmeleva, founder and head coach of the Bestia.club running school:

It's better to start running in the morning if you are a morning person. If you are a night owl, it is better not to start at all, but to choose the evening for jogging. The owl cannot completely re-educate itself. Doctors all over the world agree on this opinion. That is, you can train yourself, you can set a goal, start a running diary. But there will always be discomfort. Owls wake up in the evening. If owls have no opportunity to run in the evening at all, and only have time in the morning, then, of course, it is better to run in the morning than not to run at all.

In order to run in the morning, you need, firstly, to visualize how you wake up and run. An example of a visualization doomed to failure: the alarm clock rings, you lie there, doubt, decide according to the weather, press snooze several times so that the alarm clock rings again. Here's a good example: you wake up and run, and you feel good. And it will be good! You need to remember this state and remember it every time you don’t want to go for a run. You need to determine the optimal amount of sleep for yourself. Some days - run, some - get enough sleep. You shouldn't sacrifice sleep.

During the night, the blood thickens, and in general the body, as a rule, becomes acidic. If someone likes to drink a glass of wine in the evening, eats sweet, fatty or animal foods, lives in a metropolis, breathes exhaust fumes, smokes (and many do this), then inevitably the PH of the body leans towards acidification. And this is especially evident in the morning. To dilute the blood and alkalize the body, it is necessary to drink fluid before jogging. Approximately 0.3 liters, and it is best if it is water with lemon. Moreover, half a lemon, squeezed into 0.3-0.5 liters of liquid. Lemon water is very alkalizing to the body. You should also eat some fast carbohydrates, which will immediately enter the bloodstream and give you energy for running.

If you are losing weight, then you do not need to eat breakfast, and after training it is advisable to eat a protein breakfast. It’s best after 1.5 hours, because 1.5 hours is the so-called “carbohydrate window”, when metabolism increases and the body absorbs everything well. Give your metabolism time to slow down and only then eat.To avoid feelings of ravenous hunger, it is best to eat something small right before a run: a carbohydrate bar, a banana or some other fruit. After training, wait 1.5 hours and only then have breakfast.

Run with like-minded people

Oksana Belyakova, coach of I Love Supersport Running:

It is better to start morning workouts in the summer, when the weather is excellent, daylight hours are longer, and it is easier to wake up. If you find a friend or acquaintance who will run with you, great! This is very disciplined: you know what is expected of you in training. If you can’t find a company from your immediate surroundings, then you can join race preparation groups and train in the mornings with a large team of like-minded people. And this is very energizing!

Another tool that works is to set a big goal and answer the main question: why is it important for you to love running in the morning? Return to your goal and your goals in moments when things get difficult, and you will find support and motivation in them.

For many, running in the morning is a boost of energy and great well-being for the whole day! And in the evening after a working day it can be difficult to find the energy to go for a run. Jogging in the evening is a way to get rid of accumulated stress, which is also a good thing. The choice is yours and your goals.

Don't waste time getting ready

Sergey Sorokin, co-founder and head coach of the Jaxtor marathon club:

To start running in the morning, you need to prepare your clothes in the evening and not waste time on it in the morning. This is a psychological anchor that helps you go out for a run in the morning. After waking up, drink a glass of warm water, go to the toilet and go outside. Start with fast walking and gradually move on to running. Try to run calmly, at a pace that does not cause your breathing to become rapid. Run at walking speed. The duration of the run is no more than 30 minutes. Morning jogging should be an exercise and should be regular. Only then will jogging in the morning be useful, because... the body will get used to them.