The benefits of jogging in the evenings. When is it better to run - in the morning or in the evening? Disadvantages of an evening workout

Contents:

What are the benefits of running in the evenings? Pros and cons of such an activity. How to build the training process correctly.

Many people believe that evenings are best for jogging. Thanks to this training, you can relieve stress accumulated during the day, improve sleep, increase endurance and even burn extra pounds.

After a working day, the body needs rest and relaxation, but if properly organized, training does not create additional problems. On the contrary, during this period it is important to completely devote yourself to running, be able to turn off your thoughts and get results. But for this it is important to know how to run in the evenings correctly, what advice to follow first, what points to take into account, and so on.

What's the benefit?

Evening jogging is considered natural and safe for the body. Moreover, this is a chance to get emotional release and improve your health. Unlike a morning workout, when the body is under tension and the cardiovascular system takes on enormous stress, here the body tolerates the load more easily. Evening exercises strengthen the heart, improve the functioning of the circulatory system, and connect even small vessels and capillaries to work.

The advantages of such running include:

• Effective relief of nervous tension that has accumulated during the day. Running is the best “medicine” for clearing the brain of extraneous thoughts. Scientists have also proven that during jogging, endorphin (the hormone of joy) is released. So, with proper organization of training, you can “escape” from nervous breakdowns and depression.
• Improving brain function, increasing the number of capillaries involved in the work. As a result, the “gray matter” copes with tasks better, and memory problems go away.
• Losing excess weight. Morning jogging is more suitable for weight loss, but evening jogging is not far behind in this component.. If you strictly follow the program, keep your workouts long and don’t fill your stomach with high-calorie foods, then it’s possible to achieve an ideal figure.
• Strengthening self-discipline. Several times a week you have to set aside time for jogging and tear yourself away from your usual household chores. This makes a person disciplined and helps him set priorities.
• Increased tone. Many people believe that running takes the last bit of strength from a body that is tired in the evening. This is wrong. It is enough to spend only 15-30 minutes to feel an additional charge of energy.
• Improving immunity. People who regularly run and lead an active lifestyle have a strong immune system. If the disease strikes, the body copes with the virus faster and without consequences.
• Strengthening muscles. We must not forget that running is an element of working out the leg muscles, which cannot be avoided in the training process.

Flaws

It would be unfair to consider only the benefits of evening running, because it also has a number of disadvantages. What are the disadvantages? There are several of them:

• “Theft” of personal time. A person comes home after work and, instead of spending time with his family, goes for a run. The average duration of training including training is 30-60 minutes. But this time could have been devoted to his wife, children, mother or other loved ones. That's why many people switch to morning classes.
• Excessive fatigue. The post-run energy boost mentioned above is real. The problem is that it is difficult to force a tired body to train. If you go to training by force, then the only thing you will have enough strength for in the evening is to fall on the sofa and fall asleep. And again it turns out that family and friends were left without attention.
• Fight against hunger. In the case of evening jogging, you regularly have to decide whether you need a snack. After work, the stomach is empty and requires food, and the owner makes him wait for a while.

Questions and answers

When organizing an evening run, you need to resolve the following issues:

1. Where to run? The best place for sports is a forest, lake, stadium, park and others. The main requirement is that there is no busy traffic nearby. Otherwise, all the body will receive is an additional portion of exhaust gases.
2. What should the duration be? You shouldn’t overload your body from the very first workout—it’s worth preparing it. For the first lesson, 10-15 minutes of running is enough. Each time the time should be increased. Maximum duration is 30-35 minutes. If necessary, it is allowed to give the body a little rest and take a break. There is no need to stop; just take a quick step.
3. What time should you go for a run? The main mistake of beginning athletes is that they come home, eat heavily, watch TV and only after that start training. This approach is wrong. The body has already relaxed and its re-start is a big problem. The ideal option is to come home from work, have a light snack and go for a run 1-1.5 hours after that. As for the time for running, the most useful time will be from 19:00 to 21:00. During this period, the body is still active enough to take on additional loads.
4. What's better to eat?“Evening” food on jogging days should be light and healthy. As an option - salad, steamed omelet, boiled meat (beef or chicken). Fruits are also useful for dinner - bananas, apples and others. Making homemade yogurt to satisfy your hunger is only a plus.
5. Is it worth spending time on warming up? There can only be one opinion here: a warm-up is needed. This is a prerequisite for a person who plans to benefit from exercise, and not “disrupt” the body. There are no special requirements here - just a little stretching, jumping rope, massage of the leg muscles. The main task is to start the processes of blood supply to muscle fibers. A great option is to walk briskly for a while to “start” your heart.
6. What should breathing be like? In any run, the main focus is on proper breathing. It is worth understanding that when receiving a load, the body needs large volumes of oxygen. The main mistake is switching to mouth breathing. Of course, inhaling air through the nose (especially at the initial stage) is a difficult task, but it is necessary to strive for this. If at first it doesn’t work out, then you are allowed to “help” the nose with periodic intake of air through the mouth, but nothing more.

   

7. How to determine that the training is organized correctly? After the first classes, you may experience muscle pain - this is normal. If there is no pain, then the body is well trained or the exercise itself was organized incorrectly. Don't be afraid of muscle pain - after a few workouts it goes away, and is replaced by health and a good mood.
8. What should the technology be like? An important point is to decide on your running technique. At the initial stage, jogging is suitable, which is somewhat similar to classic race walking. The advantages of this option are a useful and uniform load, assistance in losing weight.
9. Is it worth making your run more difficult? Correct running is moving straight. You should not supplement your workout with any kind of jumping or squats - this will reduce your breathing and create additional stress on your heart.
10. How to place your feet correctly? As you move, make sure you place your feet correctly—they should land on the asphalt without impact, as softly as possible. At the same time, remember that when receiving heavy loads, joints may also suffer. An important point is the duration of contact of the foot with the ground (this period should be as short as possible).
11. How to stop? Often, beginners literally fall to the ground after finishing a run. No matter how the body is pulled towards the ground, stopping and sitting down is prohibited. The best option is to gradually slow down and start walking. This makes it easier to normalize the pulse and eliminate excessive stress on the heart muscle.

Results

An evening jog is a great way to relieve stress, strengthen your muscles and immune system, lose weight and lift your mood. The main thing is to set aside time, find a good place and fully devote yourself to training.

It is believed that the hours when training has the best effect on the body are the intervals from 6 to 7 am, from 9 to 12 pm, and from 5 to 7 pm. But not everyone has the opportunity to run at such a time. Study, work, and sweet dreams often make it difficult to free up these hours for sports activities.

To understand when running is best for you, you should think about such a thing as your own biological clock. Each of us has them. Some people consider themselves larks, others are night owls, and others are far from ornithologists; they can get up and go to bed at any time, adapting to their work schedule.

If you are a morning person, then morning running will not be a problem for you. You wake up full of energy, and an additional boost of vigor and good mood will only improve your day. But in the evening, when you are tired and dreaming only of relaxation, the need to jog can make you sad and turn you away from this most useful form of training.

But if you are a night owl, then for a morning run you will not only have to get up earlier, but also push your half-asleep self out of a warm house into the street, experience stress and feel like tired muscles all day. But in the evening you run the required distance with the ease of a seasoned athlete, return home and feel great the whole next day.

Comparison of morning and evening

For those for whom it is not particularly important to live according to the regime of a night owl or a lark, we can say the following. Running in the morning is good because you feel energized all day. Jogging in the morning mobilizes you, improves your overall tone and mood. But, according to researchers, morning exercise is often stressful for the body, which has not yet woken up.

An evening jog allows you to relieve stress that has accumulated during a hard day at work. Your muscles relax, you go to bed feeling refreshed, and then you sleep well. Evening running can help you cope with insomnia.

Some people claim that only morning jogging can help you lose weight. Others say the same thing, but about an evening run. One thing is certain: despite any authoritative statements, everyone benefits from running, both those who run in the morning and those who run in the evening.

It is best to study at a time that seems most convenient to you. The most important thing is the regularity of jogging. It is regularity, and only regularity, and not the ideal time of day for running, that will allow you to get in great shape and feel great.

Sitting at work, we often sadly look out the window, planning how to relieve the stress that has accumulated during the day. There are actually a lot of options: read a book, meet friends in a pub or cafe, sit at home in front of the TV, eating a delicious dinner. Very attractive options, aren't they? But we can offer a more worthy alternative - running in the evenings, because this is really the best way to shake yourself up and throw off all the problems that have been tormenting our poor head all day. So much has been said about the benefits of jogging that it hardly makes sense to continue this topic, but the right choice of time for this event is still questioned by many. To make this choice easier, we will talk about all the delights of evening running.

Arguments for"

Scientific studies of human biorhythms have been able to identify the time when a person is at the peak of his activity, and all organs and systems interact harmoniously, which makes this time period optimal for physical activity. This period begins at 6 pm and ends after 8. Training carried out at this moment will be much more effective than the same, but, for example, in the morning. But even without touching on scientific research, you can find a number of advantages that make such runs more attractive. So what does running in the evenings do for us?

No early rise. For many of us, even the thought of getting up one and a half, or even two hours earlier several times a week becomes simply unbearable. And in the morning, instead of vigor, we feel lethargic and weak. What a jog this is. What a pleasure it is. Evening exercises are much easier in this regard, because the body does not need to “swing”.

Sufficient amount of time. Those who have at least once tried a morning jog have probably encountered an acute lack of time, because they still need to have time to get themselves in order and get to work. But in the evening this problem disappears on its own, because you have the right to dispose of yourself as you please.

Stress relief. Communication with family or friends still, at a certain point, begins to boil down to discussing pressing problems. While jogging makes it possible to completely abstract from them, switching to a more positive way.

Well, a little about the benefits of running in the evenings. During the working day, our activity is minimal, and if we come home and move from the work desk to the dining or computer desk, this begins to become chronic: the muscles gradually atrophy and sag, blood circulation worsens, and problems with the back and legs begin. Incredibly, just half an hour of physical activity will give the body the opportunity to replenish oxygen reserves in the blood, improving its composition and facilitating circulation. Capillaries begin to intensify their growth, supplying blood and oxygen to painful areas. Running in the evenings is also useful because muscles weakened during the day become toned, thereby keeping your figure in great shape.

Disadvantages of an evening workout

As such, there can be no shortcomings in the jogging itself, but the choice of the evening time may not always be successful. First of all, because there is a high probability of plans being disrupted. After all, the temptation to go to, say, a picnic or a disco instead of the stadium, can always appear. In addition, no one is immune from delays at work or an overly difficult working day.

The level of stress should be under strict control, because if overexcited, the body can “thank” you with insomnia, which over time turns into a chronic form.

Another, albeit easily correctable, disadvantage is the evening air pollution, which is oversaturated with exhaust gases and dust raised by cars. It is, of course, difficult to deal with this problem globally, but by planning your route away from busy roads, you can improve the situation.

Considering all the pros and cons of running in the evenings, only one conclusion suggests itself: the latter are much less significant, and if taken seriously, they are practically unable to affect the schedule and quality of training.

Evening running rules

To get the most out of your run, there are a number of things you need to consider.

Eating. I run on an empty stomach - a firm “no!” The peculiarity of morning jogging is that it is done on an empty stomach. In the evening, this behavior can be compared to an experiment on yourself, and the result will not have the best effect on your well-being. A light dinner + rest for an hour is the best formula for the evening.

Warm up. Those who are tormented by the question “How to start running in the evenings?” , We must clearly understand: you need to start with a warm-up. Muscles that are relaxed from sitting for eight hours need to be thoroughly warmed up before exercise, otherwise this is fraught with injury. To do this, a couple of simple exercises are enough: squats, stretching, swinging your arms, jumping. Even the simplest complex performed in physical education lessons is quite suitable.

Running pace. Since the logical conclusion of every evening is sleep, overstraining the body with active running and heavy loads is, to put it mildly, undesirable. The best option for beginners is to jog; more trained people will be able to choose their own pace, but it should not cause discomfort. Shortness of breath of any strength, redness, pain in the side, thick saliva - all this indicates that you need to reduce your speed, or better yet, go to a fast pace.

Time and frequency of training. Is it possible to run every day in the evening? A favorite question for beginners who want to give it their all. However, even professional athletes do not train this often; the body must still receive much-needed rest a couple of times a week; otherwise, you simply will not be able to go for a run due to severe muscle pain. The optimal schedule is 3-4 runs for 30-40 minutes. The main thing is to strictly adhere to it, without giving yourself any concessions. On the days chosen for training, other problems and temptations should cease to exist for you.

Running and losing weight. People who watch their figure often think about how to run correctly in the evenings to lose weight. The answer is extremely simple: run correctly in the morning. We simply cannot afford the intensity that will allow us to burn our reserves carefully stored on our sides. Evening jogging is aimed more at maintaining shape than at getting into it, so you shouldn’t flatter yourself with unnecessary hopes. Increasing the load can lead to disruption of the body’s rhythms, which is completely undesirable.

The age-old question

After reading all the arguments, many continue to be tormented by the question of whether it is better to run in the morning or in the evening. It is almost impossible to get to the truth here, but the main conclusion is this: running is best, and when it is practically irrelevant.

You need to choose the time based solely on your rhythm of life. If you can’t get up even five minutes before the alarm rings, you shouldn’t force yourself and go for a morning run, because it will not only not bring any pleasure, but will also take away all your strength, you’ll just fall asleep after lunch. And vice versa, if at eight in the evening you already want to fall into the arms of a pillow, then what kind of evening run can we talk about, because it is much easier to go for a run at six in the morning. You can choose the optimal time by periodically alternating morning and evening runs, so you yourself will understand which is more convenient for you. Once you get involved, time will completely lose its meaning for you.

Everyone has known about the benefits of running for a long time. This is the most accessible and universal sport that has a healing effect on the entire body and helps maintain good physical shape. We hear a lot about the benefits of morning running, but is evening jogging beneficial? It all depends on the individual, but experts insist that some people are better off running in the evening. Let's try to figure out what this is connected with.

Is it good to run in the evening? Definitely yes. First, we note that regardless of the time of day, running always helps to activate metabolic processes in the body, helps enrich cells with oxygen, and helps to lose weight. There are also positive features that evening running has:

• It's easier to make time for it. Many people, especially those who are night owls, find it difficult to get up early in the morning and go for a run - they would rather spend a little more time in bed than exercise. But in the evening there will always be time for yourself, and a person can feel more active and energetic, which will have a positive effect on the results of a run.
• It helps relieve stress. One of the benefits of running in the evenings is that it helps relieve the stress and negative emotions that have accumulated throughout the day. During running, a large amount of endorphins are released, which provokes an elevated mood. Thus, evening running is an excellent way to combat bad mood, neuroses and a number of other psychological problems.
• Evening running is useful for those who have problems sleeping. The right amount of exercise will help you sleep like a baby. The only thing is to let at least a couple of hours pass between training and going to bed, otherwise you may achieve the opposite effect.
• Evening jogging actively burns the calories eaten during the day. It is advisable not to eat after them. You can drink a glass of kefir before bed or have a light snack a couple of hours before bed.
• It has been proven that in the evening, the human excretory system works more actively. If you run at this time, you can significantly enhance metabolic processes and cleanse the body of waste, toxins and other negative elements.

A little about the harm

We’ve figured out the benefits of running in the evenings. But not everything is so good - it also has negative aspects:

• Even minor physical activity in the evening It is recommended to avoid if you have problems with the spine. The fact is that in the evening the compression of the vertebrae is maximum. “Sagging” them can cause discomfort and sometimes pain.
• The effect of evening running on people suffering from insomnia can be not only positive. The fact is that physical activity provokes a powerful release of hormones into the blood, which provokes excitement of the body and its attempts to find a way out of the energy received. Therefore, during the first 1.5 hours after running, you are unlikely to be able to fall asleep. But in a couple of hours you will sleep like a log.
• Running in the evening is not recommended for early risers. for whom the evening in itself is a biological night. It’s better for them to run in the morning and just get ready to rest in the evening.
• An important point regarding running in the evenings for weight loss is the air. In the evening, the concentration of harmful components in the air is much higher than in the morning, so the effect on the lungs may not be the best. But this problem can be easily solved by choosing a wooded or park area with clean air for evening jogging.

Regardless of the running time you choose, you need to make sure there are no contraindications. These include serious problems with the heart, blood vessels, joints, blood pressure and a number of other conditions. In any case, it is recommended to consult a specialist.

When is it better to run - morning or evening

There is no clear answer to this question. It all depends on the peaks of physical activity, which differ from person to person. Some people find it comfortable to run in the morning, but for others, early jogging may not only not bring benefits, but will only overly exhaust the body.

Experts believe that running in the morning immediately after waking up, when a person is still half asleep and his body is not yet prepared, can bring serious stress. For early risers, on the contrary, a morning jog will give them energy for the whole day, help improve their psychological state and mobilize energy resources. In addition, the air is clean in the morning and there are fewer cars and people on the streets, which can affect the productivity of your run.

Simultaneously “night owls” are not recommended to expose themselves to serious stress in the first couple of hours after waking up. For such people, the optimal time is 11-12 noon, but not everyone can go jogging at this time due to their schedule. Therefore, evening hours are optimal. In general, it is recommended to run at a time when you feel comfortable. It is only important to adhere to all recommendations, rules and technical features.

How to lose weight by running in the evenings

Evening jogging for weight loss is a great option for losing weight. But keep in mind that if you have a significant degree of obesity, it is contraindicated.

You should approach this sport with caution, especially if you are a beginner. To prevent negative effects on joints, you can start training with walking. At first, you can take regular walks at least three times a week. And after a couple of weeks, include elements of running in them and move on to full-fledged jogging. It is important to be able to correctly distribute the load on the body. It should be such that you have time to regain strength for the next classes.

Running in the evening for weight loss will only be effective if you run for a long time and regularly. Jogging for 15 minutes a couple of times a week won't do much for you. It is recommended to run 5-6 times a week. Many people are interested in whether it is possible to run in the evening every day. In principle, there is nothing wrong with this, but it’s better to leave one or two a week as a day off or devote it to another type of activity so that the body can rest a little.

Please note that To lose weight you need to run for at least 40 minutes. The fact is that in the first half hour the body draws energy from the food received during the day, and only then energy reserves in the form of fat are consumed. Workouts lasting about 20 minutes will not help you lose weight, but they can be used to keep fit and feel good.

To lose weight you need to run at least five kilometers. But such distances can be difficult for beginners, so for starters you can limit yourself to 1-2 kilometers.

It is important to monitor your breathing. Correctly inhale through your nose and exhale through your mouth. If you begin to have difficulty breathing, take a quick walk. Everyone can determine their running speed for themselves. Everything is determined by age, physical condition and other factors.

To achieve good results in losing weight, running at different paces, known as interval running, is useful. For example, you can alternate a fast step with jogging, and then accelerate to the maximum.

In addition, to properly start running in the evenings, consider the following points:

• Choose the right place to run. Try to avoid highways, highways and busy roads. By the end of the day, the air near such places is saturated with harmful components and negatively affects the body. For running, it is better to choose parks, nature, wooded areas, and a stadium.
• It is believed that The optimal time for evening jogging is 19-22 hours. Beginners may make a common mistake - starting a run after a heavy dinner. However, keep in mind that this is harmful to the body, since an evening meal helps to transfer biorhythms to a passive state, and there is no need to expose yourself to physical activity. The best option is to go for a run after work and an hour's rest. You can eat something light, for example, a banana or drink a glass of yogurt.
• Before the run do a little warm-up- walk around, do bends and turns. This will help prepare the body for stress and reduce the risk of injury.
• Choose comfortable clothes according to the weather, which does not restrict your movements, and high-quality sneakers designed specifically for running.
• If you are running when it is already dark, remember basic safety - choose smooth and well-lit roads.
• Having finished running, don't stop abruptly. Reduce speed smoothly, take a step and only then stop.

A little about nutrition

We have already figured out how to start running in the evenings and how to lose weight with its help. But keep in mind that not only physical activity is important for weight loss, but also a proper diet. And he offers the following points:

• Try eliminate high-calorie foods from the diet, which do not provide any benefit to the body. These include various chips and crackers, sweets, baked goods, mayonnaise and other sauces, fast food, and carbonated water.
• Eat grains- they provide complex carbohydrates, which are irreplaceable sources of energy.
• Eat vegetables and fruits. They have few calories, but a lot of useful substances.
• Eat Protein- they are necessary for the body, especially if you play sports. Their sources are lean meat, fish, fermented milk products, boiled eggs.
• Be sure to have breakfast- This is the most important meal that will help prevent overeating during the day and keep your metabolic processes working properly.

Rules for evening jogging on video

One of the most accessible and simplest ways to promote weight loss is light running. The opportunity to lose extra pounds without depending on the gym schedule and without spending money is attractive to many people. You can remove extra centimeters from the sides and abdomen by running. This universal remedy, for both women and men, allows you to maintain your physical shape and pump up some muscle groups, especially your butt.

Depending on the time of day you choose, you can get different effects. Morning jogging strengthens the nervous and cardiovascular systems. While it is evening jogging that helps you lose weight. So, running in the evening for weight loss, how to do it correctly?

About running in the evening for weight loss

Evening run

Evening running for weight loss helps burn excess calories. How much should you run to lose weight?

During running, the body begins to use reserve sugar - glycogen. During the first 40-50 minutes of training, the body's cells stop coping with the production of glycogen, and the body begins to use up reserve fat deposits.

That is why to lose fat mass you need to run for at least 50-60 minutes. During this time, the body will stop using glycogen and begin to burn fat reserves.

Important! Running for 10-20 minutes will not achieve the weight loss effect.

To avoid the body getting used to the stress, you need to alternate between fast short-distance running and calmer long-distance running. This will help keep your body toned and burn more calories.

In addition, an evening jog for weight loss allows you to get rid of the stress accumulated during the day, calming you down and making your sleep deeper.

Important information! Running is prohibited for people with diseases of the cardiovascular system, chronic and inflammatory processes, or deformation of the musculoskeletal system.

Is it possible to lose weight by running in the evenings?

Is it possible to run in the evening to lose weight? Definitely yes. However, during long runs, there comes a time when the body’s glycogen reserves are exhausted, and the breakdown of fats has not yet begun. During this period, muscle proteins begin to be consumed. Thus, if the goal of running is to dry the body without losing muscle mass, then jogging should be avoided.

You can achieve the desired weight loss effect by doing interval running. It consists of a series of running exercises with maximum effort and rest. For example, 100 meters is a calm walk, 100 is a jog and 100 is a sprint with maximum speed and effort. If you alternate this sequence for 30-40 minutes, you get the effect of long-term fat burning.

Note! Using interval running promotes fat burning for 6 hours after training.

Choosing the right workout clothes can help you lose weight. The ammunition should be made from natural fabrics, non-compressive and light. Be sure to purchase running shoes, especially for running on asphalt.

You can achieve a greater effect using special shorts for women. When using them, more active sweating occurs, which leads to the removal of waste and toxins from the body tissues.

When to run

You need to start your workout with a calm walk.

You can go for a run either 1 hour before eating or 2 hours after. It is known that the most effective time when muscle mass is ready to accept loads is considered to be the period from 16:00 to 18:00. Therefore, by choosing a time within this interval, you can get greater benefits and effect.

The principle of evening running is no different from morning running. You need to start your workout with a calm walk. By gradually increasing the pace and load, you need to give the body the opportunity to adapt its metabolism.

Important! A smooth increase in activity helps to activate the internal systems responsible for the fat burning process.

In addition to choosing the pace and time of the lesson, you need to take care of choosing the route. For beginner runners, it is better to give preference to straight and level surfaces. Choosing places with more difficult terrain increases the load on the musculoskeletal system.

Note! When running in the dark, you should be extremely careful. Protruding bumps or holes can cause serious injury.

Can I eat after training?

If sleep begins shortly after training, you can move your evening meal to the morning.

Since running in the evenings on an empty stomach is not recommended for weight loss, you should take a light snack 30-60 minutes before your run. This could be low-fat cottage cheese or yogurt, vegetable salad or fruit.

Note! There is the concept of a carbohydrate window. It means no carbohydrate replenishment for 15 minutes after exercise. Ignoring this event can lead to metabolic disorders. Choosing a glass of juice or dried fruit will prevent the development of this process.

A full meal is possible 40-50 minutes after jogging. By adhering to the rule of 3:1 grams of carbohydrates and proteins per 1 kg of weight, you can contribute to the process of losing weight.

Protein foods are good for post-run meals. Cereals, eggs, dairy products and lean meats will help replenish the burned glycogen supply.

To reduce the load on the cardiovascular and excretory systems before starting a workout, you need to reduce the amount of water consumed. While running, you can quench your thirst with small sips, taking 200-250 ml of water at the end of the run.

Choosing an evening time for jogging

Choosing an evening time for jogging provides the best psychological effect. The absence of the need to get up early in the morning increases psychological comfort during exercise.

Note! Evening jogging allows you, in addition to weight loss, to get rid of stress due to the production of endorphins. In addition, such a jog helps burn excess calories accumulated during the day.

In addition, evening running should be chosen because of the possible feeling of fatigue that affects your ability to work.

Active processes of the excretory system in the evening help you lose weight along with running.

Summing up, we can confidently say that it is the choice of an evening jog, coupled with following a diet, that helps reduce the volume of body fat. In addition to losing extra pounds, an evening jog helps relieve accumulated tension and stress. Comfortable sportswear, a properly observed drinking regime and diet - all this contributes to the speedy achievement of the desired result.