Is it good to run in the evening? Running in the evenings and all about the benefits of evening jogging Is it good to run before bed?

Arzy Umerova

Evening jogging is a great hobby for women and men. It is known that running is the most natural way to exercise your body. For humans, this is the same natural property as walking or swimming. Running in the evenings will not force you to constantly choose your time, spend money on expensive sports equipment, or go to the gym.

Wherever you are - at home, on vacation or on a business trip - you can always put on your sneakers and go to class. At the same time, you will look great and be in excellent athletic shape.

Morning or evening?

The benefits of running are undeniable not only for weight loss, but for the entire body as a whole. To this day, despite the abundance of gyms, swimming pools and fitness clubs, jogging is extremely popular due to its high efficiency.

They are practiced not only by mere mortals, but also by stars, politicians, and public figures.

If you join them, you are guaranteed to find yourself in a noble, worthy company of comrades! Let's figure out how to run correctly, how to calculate the optimal running time for yourself, and outline all the obvious pros and cons of this activity.

Many athletes and amateurs practice jogging in the morning, motivating it with a charge of positive energy for the whole day. However, this is not entirely correct. Evening – optimal time to relieve stress and heterogeneous loads accumulated during a busy day.

In the morning we are already fresh and alert, but intense aerobic exercise can create additional fatigue for us, which will negatively affect labor productivity and the overall performance of the body.

It is much better to practice regular exercises or joint exercises in the morning - it tones and strengthens, and does not require much effort. Adherents of training after waking up clearly answer the question “ Should I run in the morning or evening?” in favor of the first option.

They supplement their arguments with the fact that it is at this time of day that the air is the cleanest and freshest. Perhaps you really can’t argue with this. But still, evening runs definitely have more advantages than their morning “analogues”.

The main thing you should know is that running in the evening is ideal for losing weight. But this is what girls who decide to go jogging mainly strive for. The fact is that by putting stress on the body at late times of the day, we quickly and actively burn all the excess that we have accumulated during the day.

Simply put, even if you allowed yourself to eat a bar of milk chocolate at lunch, this will not affect your figure in any way if you go for an evening jog.

Advantages and disadvantages of evening jogging

What else does running in the evenings do? Intensive relief from stress factors! All the negative energy accumulated during a busy day is guaranteed to leave your body and soul when exercising outdoors. In addition, you will quickly relieve fatigue and sleep soundly. And what, if not healthy sleep, contributes to normal functioning and tone?

Unfortunately, for all its advantages, evening jogging is also famous for its quite objective disadvantages.

Among them:

• Constantly “stealing” time from your loved ones and loved ones. Of course, if you get up at 5-6 in the morning, you cannot deprive your spouse or children of your attention. But not everyone will like a busy wife and mother in the evening, because this particular period of the day is intended for spending time together and relaxing;
• Fast fatiguability. Unfortunately, the body, which was already tired during the day, can literally “give up” in the evening. Even if you complete the workout itself, upon returning home you will throw yourself on the bed and fall asleep without your hind legs, again, depriving your loved ones of time and attention. But it’s even more likely that you will simply stop finding the strength to additionally load your body and quite quickly abandon the idea of ​​evening or night jogging;
• Hunger. We all know how much we want to have a hearty dinner after a busy day at work. Sometimes people rush home not at all in order to rest, but to finally saturate their body and give their stomach much-desired food. But training, especially if it concerns aerobic exercise, is in no way compatible with a hearty meal. Yes, you will have to limit yourself in food when going for a run. But this problem is completely solvable. You can have a light protein snack immediately after work, then come home, spend time with your children and husband, and read good book, and after 1.5-2 hours go to the stadium. If the feeling of hunger increases after training (which is quite natural and advisable), you need to wait a while and drink a protein shake. And only then, with a calm soul, go into the arms of Morpheus.

But still, all these disadvantages are rather technical and are quite subject to correction. The main thing is to practice time management and plan your own time as efficiently as possible. So what do we get from running in the evenings - benefit or harm? Definitely the first!

Learning to manage your time

For example, there are certain health risks associated with morning jogging. Doctors unanimously advise “loading” your body no earlier than 2 hours after waking up (and, by the way, no later than 2 hours before bedtime).

In an effort to get everything done, you'll probably get up before the sun, which means putting your body under intense stress. Imagine being woken up at three in the morning and immediately forced to dance the Argentine tango. How will you feel? Your body reacts to early workouts in much the same way.

In addition, morning jogging has another significant and very important disadvantage. During the night, our body loses a significant amount of fluid, and the blood becomes quite thick.

At the same time, you put a strong load on the heart, which a priori is not good - thick blood simply cannot move at a given speed. Rheology is disrupted, cardiovascular problems begin...

Perhaps this is the main thing to think about when deciding to run in the morning. The harm of this activity for people who already have similar pathologies is completely undeniable.

We figured out the pros and cons of running in the evenings. It's time to arm yourself with comfortable sneakers, plan your workouts and take action!

We organize outdoor training

If you have already been inspired by the benefits of running in the evenings and decided to start today, we advise you not to rush. The more clearly and carefully your run is planned, the less likely it is that you will soon abandon it.

On the eve of the beach season, almost every second representative of the fair sex is thinking about losing weight. But how to lose weight without harm to health and enormous costs? For many years now, running has been considered the most effective and affordable way to lose weight. It will not only shape your figure, but also help strengthen your immune system. From this article you can find out how effective running is for losing weight in the evenings. Reviews from real people will help us understand this issue.

How to start running correctly?

Beginners need to decide on the intensity and duration of training. After all perfect workout for each person is selected individually.

Preparing to run

You should start preparing for an evening run with the right mindset. Cast aside all doubts and focus on the result. You also need to choose a time for training and a route. You shouldn’t start with difficult trails; it’s better to stop in a quiet, beautiful place. You can also choose music for your classes. Let it be unobtrusive and rhythmic. The right background music will help you create the right mood. Decide on sportswear and shoes. Remember, the main requirement for them is not beauty, but convenience.

Workout program for weight loss

Under no circumstances should you start running at speed; this can harm your health. The first 2 weeks are best spent brisk walking(20-25 minutes) and light jogging (5-7 minutes). Please note that before training it is necessary to warm up all muscle groups; violation of this advice can lead to sprains and even torn ligaments. During physical activity, be sure to monitor your health. The pulse should not exceed 130 beats per minute.

In week 3, it is recommended to extend the training time and add a faster pace to jogging. This transition is best done at 30-35 minutes. The total training time should not exceed 70 minutes. Because after its expiration, the body begins to consume energy reserves not from fat reserves, but from muscle tissue. For a beginning athlete, the distance should not exceed 7 kilometers.

The important point is correct breathing. When running, inhalation and exhalation should be done through the nose. In order to achieve maximum effect from training, you need to learn to maintain correct position bodies. The legs do not need to be completely straightened, they should be slightly bent at the knees. And in order not to damage the joints and muscles of the arms, bend them at the elbows.

The benefits of evening running

Running is a universal sport. With its help, you will not only part with the hated kilograms, but also:

1. Strengthen your immune system;
2. Saturate the blood with oxygen;
3. Develop your cardiovascular system.

Even a short workout will give you a good mood, as well as healthy and sound sleep.

The effectiveness of running for weight loss

In order for your figure to become athletic, you will need daily training. In addition to regular exercise, do not forget about a low-calorie diet.

Evening jogging

Scientists around the world argue about what time of day running is most effective and beneficial. Some people believe that maximum results can only be achieved by playing sports in the morning. Others believe that it is best to train in the evening.

Running after a working day will help you get rid of stress and negative emotions, and will also help you stretch all muscle groups, which is especially important for people with sedentary work. In addition, running in the evening will make your sleep more restful and deeper.

Reviews about evening running

Approximately 95% of people who decide to start running note improved health and weight loss without exhausting diets. According to reviews, with regular training, blood pressure and the functioning of the cardiovascular system are normalized, and the nervous system becomes more stable.

Victoria, 31 years old

After the birth of my second child, I started taking birth control and gained almost 30 kilograms in 4 years. To combat extra pounds I chose evening running. I trained with the children, they supported my idea with great enthusiasm. Jogging turned into an exciting game for us. In the first month I lost 4 kilograms. This became an incentive to train with great diligence.

Oleg, 28 years old

I have been working as a driver for more than 5 years. A sedentary lifestyle affected my health - severe back pain appeared. The attending physician advised me to go in for sports. I can't afford going to the gym, so I decided to stick to evening jogging. The first time was very difficult, my whole body hurt. However, over time I fell in love with this activity. The pain went away, and along with it the excess weight disappeared.

Inga, 21 years old

Looking at modern standards of beauty, I completely stopped liking myself. I couldn’t diet; I didn’t have enough willpower. A friend advised me to run for 20 minutes before bed. The result was not long in coming. Within 3 months I lost excess weight.

Natalya, 19 years old

Running for weight loss in the evenings will help you get rid of extra pounds. Reviews from people who have chosen this type of training indicate the effectiveness of this method of weight loss. Besides, regular classes sports will help you strengthen your immune and nervous systems and improve the functioning of your heart muscle.

An evening jog is a great way to take your mind off problems and use muscles that have not been actively worked during the day. People for whom running in the evenings has become a norm of life are better able to cope with stressful situations and control their emotions. But what does running in the evenings provide besides psychological relaxation and muscle tone? Does it help you lose weight? Can it be used to improve your body and health? Let's find out who benefits from running in the evening and how to increase its effectiveness.

There is no single correct answer to this question. You need to choose the time taking into account your physical activity, goals, work schedule. To lose weight, it is better to exercise in the morning and give preference to interval training. But for some people, early jogging does not bring benefits, but only exhausts the body.

To run to work, you need to get up two hours earlier, and this is not so easy. But even after making an effort, it will be difficult to give in to free movement, not think about tasks and not worry that you still need to take a shower, get dressed and have time to get to work. For a girl, such a morning is like a super marathon.

As a result, the beginner will either very soon give up his morning jog in favor of a full night's sleep, or he will lack sleep and torment himself. An unwanted change in your daily schedule will cause a lot of problems. If you exercise forcefully without enthusiasm, you cannot comprehend the beauty of physical activity and understand why running is good and why others speak so flatteringly about it.

If morning jogging is very tiring and you have no energy left for work, move your classes to the evening. At the beginning of the day, do 15 minutes of exercise or gymnastics to wake up. It’s easier to set aside an hour or two in the evening for a run: you can run a few more laps, skip the elevator and walk up the stairs, and calmly do some stretching. Scientists also support the idea of ​​running from 18 to 20 pm, because at this time most people are at their peak of activity.

Health running in the evenings: main pros and cons

The greatest benefit to the body will come at a speed of 7–9 km/h 3–4 hours before bedtime. Movement without extra effort is equivalent to a walk, does not exhaust you, and does not disturb your sleep.

Benefits of running in the evening:

1. Relieves accumulated stress during the day. While running, endorphin is produced - the hormone of happiness. Therefore, running has a positive effect on the nervous system and helps fight neuroses, depression, obsessive thoughts and other psychological problems. Runners are less hot-tempered, more balanced and reasonable.
2. Develops heart muscle. The heart is made of muscle tissue and adapts to stress. A healthy athletic heart spends a minimum of energy at rest, and supports the body during intense physical activity. Research shows that the average untrained man has a heart volume of approximately 760 cc. cm, and for a woman – 600. The same figure for athletes with 200–300 cc. see more.
3. Starts the capillarization process. Gas exchange occurs in a small capillary network, and the increased demand for oxygen leads to an interesting effect: the bed of existing capillaries does not expand, but new capillaries open and the capillary network of the myocardium becomes denser.
4. Increases lung capacity. Regular jogging can increase your lung capacity by 1-3 liters. The more air a person can inhale, the more oxygen the body will receive.
5. Normalizes metabolic processes, helps cleanse the body. Scientists have found that in the evening the human excretory system works most actively. The body is best cleansed of harmful toxins and wastes by running slowly for a long time.
6. Eliminates excess calories eaten per day. Running for more than 30 minutes will help get rid of extra centimeters on the stomach and shape beautiful figure for the beach season: while you sleep, trained muscles will continue to waste energy and fight fat reserves.
7. Increases performance. Well increases endurance running at medium and long distances. Evening workout will not negatively affect your ability to work, as can happen after morning exercise.
8. Improves hormone production and immunity. Running activates the endocrine system - stimulates the production of insulin, testosterone, growth hormones and thyroxine (determines metabolic rate).
9. Positively affects mental abilities. Jogging improves cognitive abilities at a young age and protects the brain from aging. Brain functionality is enhanced by influencing neural stem cells and accelerating the transmission of nerve impulses.
10. Fights insomnia. A moderate load improves your emotional background, helps you abstract from work, and makes you sleep soundly. Running is especially useful for people who work night shifts.

The only disadvantage of evening jogging is increased air pollution. Always try to run on streets with little traffic, parks and squares, especially in the second half of the day.

When considering the benefits and harms of evening running, keep in mind that it is contraindicated for certain diseases. If you have any doubts about your health, consult your doctor before training.

How to find time for evening jogging and not give up sports?

Beginning athletes believe that after work they need to have dinner and rest, and only then play sports. This common mistake prevents you from getting the maximum benefit from running, because the body goes into a passive state, and returning to work again is an additional stress. It's better not to give yourself such breaks.

So that the thought of jogging after work does not depress you, choose the distance, pace, and route that suits you. If running in a circle in a stadium causes psychological fatigue, take a different path. Do regularly what you can do, and sports will not be a burden.

What kind of warm-up should you do before running in the evening?

Joints are designed in such a way that synovial fluid is released into them from the deep layers of cartilage during movement. When the load is reduced, the fluid returns inside the cartilage. If a joint is suddenly subjected to a large load, then due to a lack of synovial fluid, unpleasant and painful sensations will appear. The warm-up complex should help solve this problem - improve gliding and prevent injuries.

The duration of the warm-up depends on the upcoming run. In the evening it may take less time than in the morning. Before jogging in the evening, do the following exercises:

• swing your arms up and down and rotate;
• raising your arms to the sides;
• tilting the body to the sides, forward and backward;
• circular movements in the knee joints on half-bent legs while standing;
• standing calf raises;
• lunges with stepping forward;
• side lunges;
• standing on one leg, bend the other at the knee and pull your foot toward your buttock with your hand;
• Place your hands on the wall, put one foot back (40–60 cm from the front leg) and stretch your heel until it touches the surface.

To avoid getting confused in the sequence of exercises, start your warm-up from the head and gradually work your way down to the calf muscles. For one exercise, perform 10–20 repetitions.

What should be your running technique, heart rate and breathing?

The running technique is the same at any time of the day: it is advisable to land on the center of the foot (closer to the toe) and place the foot completely on the surface. You can’t lean forward too much, and you need to move your bent arms in time with your steps.

There are many breathing techniques, but beginners do not need them. It is enough to know that you can breathe through your nose and mouth. A beginning athlete should be guided by his own sensations - the body itself will tell you how to breathe correctly. If your breathing becomes difficult, it means the tempo is chosen incorrectly. In this case, you need to slow down or walk quickly, but you cannot stop suddenly.

The heart rate should be no more than 100 beats per minute. If you are committed to serious achievements, keep a training table and strive for great results, then electronic sports gadgets will be useful for calculating information about physical activity: smart watches, fitness trackers, etc.

How long and once a week should you run?

People without sports experience start with 10-15 minute jogs, increasing the duration of exercise to an hour. After 60–80 minutes, the body begins to burn muscle, so training is no longer recommended. For beginners, interval running alternates between jogging and walking. When hour-long runs become too easy, you can start increasing the speed and changing direction at certain sections of the distance.

You can run 2–5 times a week. When choosing the frequency of exercise, take into account health conditions, lifestyle, and other types of training. You can only cancel a planned training session due to illness. Bad weather is not a reason to rest: when it’s too cold outside in winter, run on a treadmill.

It is advisable to eat 1.5–2 hours before running training and no earlier than an hour after. Recovery water balance You need to drink water in small sips and little by little. Choose comfortable clothes for the weather and don’t skimp on shoes - buy special sneakers with shock-absorbing soles for jogging. Injuries caused by improper footwear will cost more to treat.

If you experience pain in your side while running, slow down the pace, lightly press your palm on the pain point, breathe deeply (sometimes organs signal a lack of oxygen). When your knees hurt, you should stop exercising and consult a doctor. Pain is not always associated with a disease, but it is better to be on the safe side and make sure there are no degenerative disorders.

How to cope with muscle pain after a run?

If you are just starting to run, your muscles, joints, feet, and back will hurt. The pain will not be as severe if after jogging you walk briskly for another 5-7 minutes and do some stretching. To get rid of unpleasant sensations the next day, take a bath with salt, do light exercises, and a restorative massage (only a professional massage therapist can help). And walk more, as walking stimulates recovery.

Eat right: eat oatmeal, buckwheat, barley, lean meat, eggs, vegetables and fruits. Drink at least 1.5 liters of clean water daily and abstain from alcohol - alcohol negates all your hard work and slows down your metabolism for several days.

Take care of your health and do not sacrifice it for the sake of cherished results. Love yourself and remember that workload is good in moderation.

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 here right choice The timing for this event is still in doubt among 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 tried at least once morning jog, probably faced an acute lack of time, because you still need to have time to get yourself 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 classes 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, they don’t even train that often professional athletes, a couple of times a week the body should still receive the much-needed rest; 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 what exactly running is better in the morning or 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 about evening jogging there may be a question, 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.

Running at night or late in the evening, when visibility drops to almost zero, is not viewed positively by everyone, but in vain. In more “running” countries, on popular routes, when darkness falls, you can see from afar on the suburban hills strings of lights mixed with the play of reflectors. These are the night runners out for training.

One way or another, all residents of the Northern Lands will have to face the predominance of darkness with the onset of winter. This, however, should be considered as a benefit for the development of one’s skills and even partly superpowers.

The benefits of night running

Without beating around the bush, I will list the main advantages of night running.

1. In most cases, the body reacts more positively to evening exercise than to morning exercise. By the end of the working day, body temperature is always higher than in the morning, and the levels of the hormones cortisol and thyrotropin reach their maximum in the evening, greatly affecting energy metabolism.

It is important to understand that, for example, temperature, like many other biorhythms, follows the daily cycle of the Sun, and not our level of activity. People who work at night and sleep during the day exhibit the same temperature cycle as others.

2. Most people finish work in the afternoon. Moreover, it seems that the majority of workers apparently do not like their jobs. Why do something you don't like is another question. But the fact is that employees, after leaving the workplace, tend to discard all problems and issues related to work.

And now it’s time for mental relaxation and a meditative jog, which will greatly improve your mood and remove all the chaos from your head.

3. Based on some studies, including personal ones, it can be stated that darkness has a miraculous effect on sensory perception, reduces the feeling of fatigue and increases the pace of running, while making it easier.

This is probably due not only to the evening increase in body activity, but also to psychological factors. They are formed when moving in a pseudo-closed space, the boundaries of which are defined only by a ray headlamp .

4. Some people believe that running before bed has a negative effect on the subsequent process of falling asleep. Not at all, quite the opposite. Jogging can be compared to taking a warm bath; it calms and normalizes blood pressure, and also eliminates stress received during the day.

When talking about the negative impact of evening training on sleep, we mean exclusively stressful (team) sports that have a large gambling and competitive component. It promotes surges of the hormone adrenaline, which maintains a high level for a long time.

5. With the onset of darkness, the number of distractions decreases: pedestrians with their cigarettes and dogs, cars with their noise and exhaust.

6. Running in the dark with a flashlight is great for development. proprioceptive skills. In other words, the sense of body parts and their position in space becomes more accurate, and coordination increases, making movement safer and the nervous system more responsive.

7. Darkness trains reaction speed. After all, logs, stones, cats and holes that suddenly appear on the running surface require the body to immediately correct the course or completely mobilize the spring properties of the musculoskeletal system, including the active mode of avoiding tree branches. This factor can also be considered as training for the development of intuitive abilities.

Fortunately, the thin reflective layer of clear cells in most animals' eyes reflects light from an external source and penetrates the retina, causing their eyes to glow. Therefore, unlike an ordinary classic pedestrian, at night the animals can be seen clearly and far enough away.

Reflective clothing items are no less important than a flashlight. It is thanks to them that every driver or cyclist will notice you from afar if they have any external lighting turned on. And also, of course, another runner with a headlamp. Today, reflective inserts on running equipment are the generally accepted norm and self-respecting manufacturers do not skimp on them.

Otherwise, you can get a mesh running vest with wide reflective stripes, in which you will definitely be noticed by everyone from a great distance.

Particularly prudent and cautious runners in urban environments additionally attach a red one to their backpack flashing light. It is better to buy such beacons for dual purposes, so that they can be attached equally well and comfortably to both a backpack and a bicycle seatpost.

In general, the rule here is exactly the same as in cycling: the more you look like a Christmas tree, the more grateful drivers and pedestrians will be for you.

Safety

In uninhabited wild areas, as in former times, there remains a danger of being attacked by people with a wide variety of mental disorders. In this regard, it is advisable for women to take with them for a run at least one physically developed man who can maintain the given pace and topic of conversation.