Proper jogging in the morning. Running in the morning: effective and free weight loss

Morning jogging as exercise is something that unites many successful people in various fields around the world. Bestsellers on personal growth and efficiency recommend starting your day with running in the morning.

Running exercise is called the most popular type of recreational activity. Just go through these hashtags on social networks: #morningrun, #earlyrunners, #earlybirdsrun, #sunriserun, and you will see how many wonderful emotions people get by 7-8 in the morning, even before their work day begins.

Not all of them are early risers, professional athletes, passionate about fitness and diets to the core, dreaming of personal records and victories. Of course, among them there are also famous ultra-runners who get out of bed at 3:30 in the morning in order to run the next marathon by 8 o’clock, such as. But basically, morning exercises are 30-40 minutes of easy running along quiet streets and parks, while everyone in the area is still sleeping.

Starting your day, tuning into the right wave, moving before the day at the office, meditating while running, spending time for yourself, doing the first significant act and raising your self-esteem - these are the most common reasons for which people set their alarms early and go for a run.

The benefits of morning jogging

Stretching after a morning run

An approximate list of exercises could be like this (each performed for 20-30 seconds):

• rotation of the head, shoulder girdle, pelvis;
• bending towards your feet from a standing or sitting position (keep your back straight);
• hanging on the bar;
• “boat”;
• "pigeon";
• “downward facing dog”;
• "butterfly".

Should you eat breakfast before your morning run?

Well, what about breakfast? When is breakfast? There is no one right solution here, try what suits you best: a light breakfast with a cup of coffee before your run, or running on an empty stomach and a balanced breakfast as a reward after.

Light breakfast before your run and a recovery drink after

Before

• 1 energy bar or 1 energy waffle or 1 small cereal muffin or 2 oatmeal cookies;
• a small mug of coffee/tea or some sports energy drink.

After

• recovery drink “recovery”;
• protein bar.

In the lines of such sports nutrition leaders as SIS, GU, Bite, Isostar and others, you will find many types of products and flavors.

If you are not a supporter of sports nutrition, then after running it could be:

• omelette;
• yogurt;
• fruits.

Breakfast after a morning run

• oatmeal or cereal toast/bread;
• boiled egg, poached egg;
• light varieties of cheese;
• small vegetable salad or casserole;
• dried fruits and honey in small quantities;
• juice/tea/coffee.

As well as sports nutrition options: recovery drinks or protein bars. Here are a few more options.

Whatever you choose, it is important to prepare everything for breakfast in advance, and not frantically decide in the morning what to grab! And, of course, there should be something in breakfast that will be both “for running” and make you happy: a piece of dark chocolate, a little marshmallow or halva, or maybe a large and ripe fruit or a plate of juicy berries? – you definitely deserve it. Prepare this for yourself in the evening so that instead of a useful reward, you don’t use fast food and cakes from the nearest bakery.

Keeping a diary of your morning workouts or doing a “never a day without running” challenge is a huge help in trying to incorporate exercise into your daily habits. You can print out a checklist and mark the days you run in it, or start publishing photos from your morning runs on social networks as reports - all methods are good and have proven themselves well.

By the way, many famous runners began their journey with early morning runs and thanks to them they discovered their love for long running and endurance competitions. Shall we try?

If you've been inspired to run outside, the best time to start your first run is late spring or early summer. The daylight hours are long, the temperature is comfortable, the absence of precipitation and unpleasant disasters increase the chance of starting to run. When the rainy fall begins, you will already have developed a running habit, and you will not have as much difficulty experiencing the weather's threats.

What time of day should you run?

Run when it's convenient. Start from work or study time. But it is advisable to allocate certain hours in your busy schedule for jogging, since you yourself will endure the jogging and eventually forget this matter. When you run in the morning, don’t forget to warm up - this way your body will wake up and invigorate. Many people prefer morning jogging; it gives them energy to accomplish something bigger and energizes them for the whole day. In addition, running in a city where almost no one has woken up yet, where it is very quiet and deserted - atmospheric and romantic.

Where is the best place to run?

Run where you feel comfortable and easy. You can visit a sports club and run on a track, which is especially important for the cold season. Or you can go out into the fresh air and run in the park, in the forest, or just around the city. For beginners, a stadium is a good option - there is excellent surface for this type of activity and there is no need to monitor the environment like on the street or in a park. You can do a combination, for example, do workouts on weekdays at a stadium or treadmill, and on weekends go out into the forest and enjoy nature.

What shoes are most comfortable?

• Remember: do not use old, non-running shoes that have been sitting in the closet for 10 years. Otherwise, someday you may feel a sharp pain in your knee and end your workout earlier than planned. Worn-out sneakers may have irregular soles that may be uneven or roll inward.
• Purchase special running shoes from a sports store. Ask a sales consultant to help you with your choice, pay attention to the structural features of your foot.
• If you are not overweight, then you do not need to choose the coolest models with shock absorption and a powerful heel. It will be much more comfortable to put your feet in light sneakers with thin soles. These shoes will gradually strengthen your feet and allow you to run with proper form.
• The size of your running shoes should be small, your toes need to feel free, otherwise you can easily become acquainted with nail diseases. And definitely don’t wear shoes that are too small for you!

How to start running correctly

A running program for beginners does not include the advice to “run as one runs.” In order not to relearn and get used to moving correctly, you need to do everything technically correctly from the very beginning.

To understand how to start running in the morning from scratch, try to keep track of the following points:

• Don't jump on your heel and don't extend your leg forward. This will cause injury and pain in your knees. You cannot run like this barefoot or in shoes without a cushioned heel, as it is very painful.
• Gently land on the wide part of your foot first (the one in front) under your center of gravity, not in front of it. Then the entire foot lands softly and easily. The touch of the heel in this case is natural, not too heavy.
• Running for beginners should not be loud, move quietly and easily. Imagine yourself as a predator who must move quickly but silently.
• Keep your back straight, relax and lower your shoulders, tighten your abs a little.
• The hands should be free and relaxed, the elbow should maintain a right angle, and when moving the arms, they should not cross the center line (the middle of the chest).
• To understand how to run correctly, take short steps, you don’t need to imagine yourself as Uncle Styopa, move your legs more often, but don’t jump up and down.
• Look forward, not down, in front of you.

How to dress when running

When the question is asked how to start running correctly, the answer is immediately looked for on how to dress correctly. You can wear any sportswear that is comfortable for you. The best material for running is synthetic, as cotton quickly gets wet and sticks to the body. Girls should buy good sports underwear - secure and with wide straps.

As for how warm clothes to wear, the rule here is: when jogging, you always wear one layer less than in a normal situation. When you go outside, you should feel a little cool and want to throw a warm jacket over your T-shirt. Don't worry - these feelings don't last long, you'll warm up as you run. There is no need to put on a bunch of woolen clothes in the hope that the fat will come off with sweat - this does not make you lose weight at all, but rather dehydrate, losing useful substances, which is extremely harmful for the body. You won’t be able to lose fat this way; it’s better to do a body massage and body wrap after running, for example honey-mustard wrap is very beneficial.

A beginner's running plan involves running in a lightweight T-shirt and shorts in the summer, and a long-sleeve T-shirt or synthetic tracksuit in the fall and spring. If the temperature on the thermometer approaches zero, feel free to put on a windbreaker.

Where to buy clothes and shoes for beginner runners?

There are well-known sports stores that will help you start this difficult path to improvement:

• Adidas Group CIS;
• Nike;
• Puma;
• Reebok;
• "Planet Sports";
• "Sportmaster"

How fast should beginners run?

How fast to run and how long should beginners run are the most common questions from people who have just embarked on the path of sports. Often men start running very fast, their ambitions simply turn into a mockery of the body, and this is bad for health, namely for joints, lungs, heart, etc. In order to run fast, you need to prepare the foundation: muscles, ligaments, joints. This can only be achieved by running slowly over kilometer distances.

A pace that is comfortable for running is one at which you have the opportunity to speak, not in individual phrases or words, but in whole sentences. If you feel that it is becoming difficult to breathe and your pulse is too fast, you need to slow down and start running more slowly. It doesn’t help - just take a step to restore your breathing and pulse, then run again. Speed ​​at the initial stage is not an indicator that you should pay attention to. It is much more important to gradually increase the time of continuous easy running at a mode and pace that is comfortable for you, i.e. endurance.

How long should beginners run?

To figure out how much you should run for beginners, follow the weekly mileage rule: increase it by no more than 10 percent from the previous week. To avoid running a half marathon and treating acquired injuries, know when to stop and don’t rush to lengthen the distance.

Should you run every day?

You shouldn't run every day, otherwise your muscles won't have time to recover. In addition, it is psychologically difficult to run every day. You will start skipping workouts, and then give them up altogether. Don't forget to recover and rest. Run no more than three times a week.

How to breathe while running

Breathing is a natural function of our body, which should not be regulated by the person himself. You've probably read on the Internet that you need to breathe only through your nose, or that you need to set a specific number of inhalations and exhalations for a certain number of steps. This can be compared to how you control your heartbeat, which is impossible. Don’t bother yourself with this, just breathe deeply and evenly.

How to start running for a beginner: warm-up, cool-down and stretching

Warm-up is a short workout before a run, its task is to speed up the heart rate and thoroughly warm up the muscles and tendons, preparing them for unusual loads. Typically, warm-up includes walking at a brisk pace and physical exercises, which each of us did in physical education class - various turns, squats, bends, swings, circular movements of the head, shoulders, hands and limbs.

A cool-down is always done after finishing a run. A quick and abrupt stop is very harmful to the heart, lungs, and muscles, so at the end you need to slowly and happily jog or walk at a calm pace for 5-10 minutes.

Stretching is always done after a run, its purpose is to speed up your recovery and avoid unpleasant muscle congestion. Just stretch in every possible way, but if you know how to do the splits, then you are doubly lucky!

What to eat before and after a run

There is no need to eat specifically before running. In 30-60 minutes you can have a snack with something light and carbohydrate, for example, a banana or a sandwich with cottage cheese. If you are a fan of sports nutrition, you can eat a protein bar. Eat complex carbohydrates, such as oatmeal or wheat porridge, 2-3 hours before. It is not advisable to eat protein, fatty or heavy foods several hours before a run.

Don't forget to drink water after your workout to avoid dehydration, and if it's hot outside, take some with you.

After training, you shouldn’t eat everything you find in your refrigerator under the pretext of “compensating for the calories burned.” We have to disappoint: with loads that occur at the very beginning of a sports journey, calorie consumption is small, in contrast to appetite. Example: half an hour of running at a speed of 9 km/h with a runner weighing 60 kg - this is only 270 kcal, about one small cake.

Running Plan for Beginners: How to Run 5K in 2 Months with the Couch to 5k Program

For anyone just starting to run, we recommend a simple and understandable running training plan developed in the USA – Couch to 5k. This program is widely known among beginning runners and is based on a combination of running and walking. By carefully increasing the load, your heart, muscles, ligaments and joints have time to get used to them without serious injury or harm to health. In total, this program provides 3 workouts per week, they last about half an hour, or a little more.

After 2 months, a beginner will be able to easily run 5 km in a half-hour segment.

What you should pay close attention to when using the plan:

• If you are overweight, it is better to first start walking regularly (and control your diet). Running is a very heavy load on joints and ligaments, take care of them.
• If you have heart or breathing problems, consult your doctor before starting from scratch.
• You should not skip the first lessons of the program, even if they seem too simple for you. The goal of the entire plan, which lasts 9 weeks, is not to learn to run 5 kilometers at any cost, but to gently adapt an unaccustomed body to the loads, making them uncomplicated and enjoyable. Therefore, you should not deviate from the plan and reduce it.
• Always, without being lazy, do a cool-down and warm-up, this is necessary in order to warm up the body, and most importantly, the heart.

How to use the plan for a beginner:

• if you are the owner of a special watch for sports, then simply set up interval training using segments by time or distance;
• you can train at the nearest stadium - the length of any standard circle there is 400 m;
• you can download the application to your smartphone, it doesn’t cost much, it’s available for both Apple and Android;
• In order not to spend a lot of money, you can train with a simple watch.

Natural oils and esters that can be added when taking a bath will help you relieve stress from your muscles after a run and speed up the weight loss process:

• walnut oil;
• cacao butter;
• red hot pepper oil;
• cypress ether;
• cinnamon ether;
• orange ether;
• wheat germ oil;
• lime ether;
• black pepper ether;
• juniper ether;

Reading time: 18 min

Running since ancient times (probably since antiquity, and possibly earlier) known to mankind as healing, tonic and general strengthening agent. To this day, this type of physical activity remains, without exaggeration, the most popular and widely available exercise in the world. Both athletes and simply supporters of a healthy lifestyle use running in their training, receiving from it, in addition to physical training, various beneficial health effects.

There are many types of running and a number of sports disciplines, which in one way or another include running training. This article will talk about running in the morning, the pros and cons of this particular time of day for running training, the features and psychological secrets of morning jogging.

Be sure to check out:

General information about running in the morning

Morning jogging is suitable for a huge number of people seeking a healthy lifestyle and maintaining good physical shape. Most often, running is chosen to develop cardiovascular endurance and to combat fat deposits. Jogging in the morning is not strictly tied to the gender and age of the trainees - absolutely everyone can run.

There are several categories of people for whom morning jogging is recommended:

• People who have problems with excess weight. Morning jogging alone may not solve the problem completely, but it will help you take the first steps along this path.
• For those who are forced (possibly due to the specifics of work) to lead a sedentary lifestyle, to combat physical inactivity and maintain vitality and mood tone.
• Amateur athletes (“physical culturists”) who practice various fitness disciplines and purposefully lead a healthy lifestyle.
• For advanced and professional athletes whose specific training requires mandatory running loads.
• People who, due to their profession (military personnel, police officers, rescuers, etc.) must maintain good physical shape.

Benefits of running in the morning:

1. Running in the morning has a tonic effect on the muscles and psyche at the beginning of the day. Jogging relieves any remaining drowsiness, making it easier to get back to work.
2. Running in the morning puts less stress on the spine compared to running in the evening. The distance between the vertebrae is slightly greater after a night's sleep; in the evening the intervertebral discs “sag” and the risk of discomfort in the spine increases.
3. When running in the morning on an empty stomach, the body will more “willingly” begin to use up fat reserves.
4. Morning activation of metabolic processes speeds up metabolism, this effect will persist throughout the day.
5. In urban conditions, in the morning the air is less polluted by dust and car exhaust.
6. After a morning jog, the desire to have breakfast arises - this is important for people with a reduced appetite in the morning.
7. A person’s natural biorhythms are “boosted”: morning running training turns into pleasant fatigue in the evening, making it easier to fall asleep.

The harm of running in the morning:

1. Morning jogging will bring discomfort to night owls, i.e. for those who find it difficult to get up in the morning and whose body slowly “turns on” to work in the first half of the day.
2. Morning running on an empty stomach aggravates the effects of nighttime muscle catabolism: this reduces progress in gaining muscle mass.
3. Morning running can create organizational confusion for those who have an early start to their workday. Rushing and reducing sleep time at night will not add comfort to life and can worsen work and, as a consequence, financial results.
4. There is an opinion that for people with diseases of the liver, kidneys and cardiovascular system, morning jogging is undesirable; it is better to shift running loads to the evening; How fair this is is difficult to say.

Running on an empty stomach or after breakfast?

If the runner's goal is to burn fat, then running on an empty stomach is preferable: The body will quickly use up glycogen reserves and turn to fat deposits. This approach also has a serious drawback: all this, to put it mildly, is not very useful for muscle development - after night catabolism, the muscles will not only not be given replenishment, but they will also be loaded with running. It is clear that there is no question of increasing muscle mass with this regime (another question is that not everyone needs this).

For those who care about preserving their muscles, it is best take a light carbohydrate-protein breakfast before jogging, Moreover, you don’t have to be particularly afraid of “fast” carbohydrates; after a run, they will quickly go “into the furnace.” A small portion of food before running will help, if not build, then at least maintain muscle volume.

It is also recommended for thin people to have a light breakfast before a morning run: they will not face problems with excess weight in the foreseeable future, but the energy obtained from such a breakfast can be very useful.

Morning or evening for running?

It is a well-known fact: people are divided into “larks” and “night owls”. “Larks” get up very easily in the morning (getting up at 6 o’clock is not a problem for them), are energetic and efficient in the first half of the day, after lunch their activity declines and at about 10 pm “larks” usually go to bed. For night owls, everything is different: getting up early in the morning is difficult, the first half of the day is spent “building up”, and only in the second half of the day do they feel a surge of energy, a desire to work and create.

The athlete needs objectively assess the presence or absence of one’s ability to get up early and exercise in the morning: If waking up at seven in the morning is difficult and the thought of jogging sends a chill of fear down your spine, it’s better not to torture yourself and run in the evening. The thought of getting up early can also disturb night sleep; anxiety while waiting for the alarm to ring simply will not allow you to rest properly at night. Morning running (as well as evening running) is not suitable for everyone; it all depends on the “program” inherent in the person. It is almost impossible to “retrain” from a “night owl” to a “lark”.

Well, if getting up early in the morning is, if not easy, at least more or less tolerable, morning jogging is very suitable and, with the right training regimen, will be beneficial.

Contraindications for running:

• People with serious diseases of the cardiovascular system.
• Diseases of internal organs, acute and chronic (liver, kidneys, etc.), in which not only jogging, but sports in general are contraindicated.
• Injuries to the musculoskeletal system (primarily the spine, knee joints, feet, etc.) - until complete recovery.
• Pregnancy (2nd and 3rd trimesters).
• Patients with infectious diseases, especially those accompanied by high fever.
• Recovery periods after surgeries, injuries, etc.

How to force yourself to run?

1. Adjust the time you fall asleep in the evening: go to bed earlier and it will be easier to get up in the morning and go for a run.
2. It is better to plan the first few workouts over a long (several days) weekend.
3. Before jogging, wash your face, take a shower, and perform all the usual hygiene procedures - this will help drive away the remnants of sleep.
4. Before going outside, do a short warm-up for your joints (especially important in the cold season).
5. You can drink a couple of glasses of water or tea - water will reduce blood viscosity and help proper thermoregulation while running.
6. Motivation: you need to constantly keep in mind the goal that sports should help you achieve.

Rules for running in the morning

1. It is necessary to learn the simplest method of self-control - self-measurement of heart rate (heart rate). The simplest norms for optimal heart rate when jogging are calculated as follows: heart rate = 180 - age in years. It is very convenient to use for measuring heart rate and daily activity.
2. You need to decide in advance on your jogging route, remembering that a primer is preferable for the musculoskeletal system than a hard surface.
3. You need to start jogging gradually increasing the pace, without rushing right off the bat; also, at the end of the jog, the pace should be reduced gradually, switching to walking at the end of the route.
4. You can divide the lesson into intervals: 10 minutes of running, 10 minutes of vigorous walking, again 10 minutes of running - this is already a kind of interval training, which will be discussed in more detail below.
5. It is extremely important to learn to breathe through your nose while running: breathing through your mouth is harmful and leads to oxygen starvation.
6. While jogging, you need to monitor your well-being: training should not turn into torture; if there is severe discomfort, the pace should be reduced.

Training time and schedule

Beginning runners with a low level of physical fitness can start with 2-3 workouts per week: two classes at the initial stage, then, as you adapt, add one more. When burning fat, significant metabolic changes in the body can be achieved with three workouts per week.

The duration of a run for a beginner can be 30 minutes. There is a so-called “25-minute rule”: theoretically, during this period of time the body completely uses up its glycogen reserves and begins burning fat.

As you progress in your training, you can increase the number of runs to four per week, and their duration to 45-60 minutes.

Running technique

There is a breathing method that allows you to overcome long distances: Inhale for two steps, exhale for the next two. Even if you cannot immediately achieve such a breathing rhythm, you need to persistently accustom yourself to just such a rhythm.

The running technique is approximately the same, regardless of the pace at which the trainee moves: the back should be straight, the body slightly tilted forward. Avoid strong swaying of the body from side to side. (although some runners, as can be seen from the video recordings of the competition, do not see anything wrong with this). The gaze should be directed straight (with a downward tilt of no more than 30 degrees), and not at the feet. Over time, runners develop peripheral vision, allowing them to look at various obstacles with a “lateral” glance.

The runner must “help” himself with his arms, bent at an angle of 90-120 degrees, he must keep them close to the body. The movements of the arms and legs should be opposite: left arm – right leg and vice versa. It is best to gather your hands into a “weak fist”. There should be no excessive tension in the shoulders and neck.

The correct placement of the foot when running is called a “running wheel”: the foot is first placed on the heel, then smoothly rolls onto the toe. Then, when pushing off, the heel goes up. There are also running from the toe (this is for sprinters) and running with the outside of the foot; however, it is better for beginners to master running skills from the “running wheel”. The faster an athlete runs, the higher his knees rise.

How to properly run to lose weight?

The success of running training for fat burning consists of the following components:

1. Methodically correct training: if your health allows, it is advisable to resort to high-intensity interval training (HIIT), which will be discussed in more detail below. It has been experimentally proven that HIIT is significantly more effective than regular jogging.
2. Proper training must be matched by nutrition: fat burning will accelerate on a diet without “fast” carbohydrates and with increased protein consumption.
3. Proper recovery between workouts: rest for 24-48 hours, follow a daily routine.
4. Motivation for a long period: regular training and proper nutrition without “breakdowns”.
5. There are no special types of running “to lose weight on your thighs” or “to lose weight on your belly.” Local fat burning is a myth; the fat layer is consumed throughout the body at the same time.

How many calories can you burn?

With regular jogging (in terms of loads, this is the easiest type of running) you can burn 200-250 kcal in half an hour. Those who practice such a complex variety as cross-country running are able to spend 300-350 kcal in the same half hour.

If you train using advanced techniques like HIIT, you can burn about 7% more calories in half an hour than with regular running. It would seem that this is not so much, but fat burning will continue during the inter-training rest period, and this is a different level of efficiency.

Interval running in the morning

Interval training is a great tool increase the fat-burning efficiency of morning running while saving training time. This type of training is not suitable for beginners; you must have some sports experience behind you. At the moment, quite a few options for interval training have been developed, based specifically on running: , HIIT (high-intensity interval training) and others.

The essence of HIIT is to alternate between a high-intensity (anaerobic) phase, usually lasting 10-15 seconds, and a low-intensity (aerobic) phase, lasting 3-5 times longer. The training itself can consist of 5-15 such cycles. This training method powerfully accelerates metabolism, and fat burning occurs not only during training, as with regular running, but also during the inter-training recovery period.

In relation to morning running, three options for interval training can be distinguished, two of them are similar to the “classic” HIIT:

1. Repeated running: the entire distance is divided into sections of 1-5 km, the athlete, having overcome such a section at an intense pace, gives himself an interval to rest. After waiting until his heart rate drops to 120 beats per minute (this is sort of like the low-intensity phase of HIIT), he runs the next section.
2. Interval sprint: after running 150-200 m in a sprint style, the athlete jogs the next segment (usually a little longer). Then sprint again, and jog again, etc.
3. Tempo running (a rather complex variety): the entire distance is divided into several sections and the athlete runs each of them at a faster speed than the previous one. This is no longer entirely HIIT; there are slightly different laws at work here.

What to eat before your morning run

Before your morning running workout, you can have a light breakfast: for example, one banana with nuts, a small portion of yogurt with honey, tea or coffee with a handful of dried fruits, fruit juice. You can drink it - it's ideal for a morning meal. Heavy foods high in protein and fat should be completely excluded from such a breakfast.

You can and should also drink in small portions (one or two sips) while jogging: it can be just water or a self-prepared isotonic drink with the addition of salt, sugar (can be honey) and, as an option, lemon juice.

What to eat after a morning run

Immediately after the end of the workout, you can drink a glass of fruit juice or the already mentioned isotonic drink. After about 30 minutes you can eat: this “second breakfast” should be predominantly protein. It is advisable to use those protein products that are easier to digest: fish, cheese, eggs, milk, etc.; You can use nuts from vegetable proteins. After running, taking a portion of whey protein is again suitable.

The carbohydrate portion of this meal can consist of bread (toasted rye toast is fine) and a portion of porridge (oatmeal, rice, etc.) You can take a multivitamin complex with breakfast; the vitamins will be well absorbed after a morning run.

1. Get information from the Internet; there is a lot of interesting information on runners’ websites and forums: running routes, training videos, methodological recommendations and much more.
2. Get electronic gadgets for calculating mileage, steps, measuring heart rate: this will improve your self-control and increase motivation.
3. Change your running routes and training patterns: this refreshes your psyche and helps you not lose interest in training.
4. If weather conditions are not at all conducive to running (for example, heavy ice, rain, etc.), use cardio equipment ( or ) so as not to miss the next workout. As soon as the weather improves, return to the route.
5. Jogging in the morning is a great activity, but don't limit yourself to it. Starting with running, diversify your sports training over time and discover new fitness disciplines.

Warm-up and stretching before running

Warming up before running is one of the foundations of a quality workout. Warming up will prepare your muscles and joints for stress and warm up your body, which will not only help you avoid injury, but will also make your workout much more effective. Regular walking is not a warm-up before running; you must perform special preparatory warm-up exercises.

Stretching after running is an equally important activity. Without stretching, the muscles lose amplitude, so over time the effectiveness of the exercise will be reduced. Additionally, warming up after running helps prevent muscle soreness. Also, cooling down after running helps calm your heart rate and restore your breathing.

Warm-up exercises before running

Before a morning running workout, a warm-up is required, which will prepare the joints, muscles and ligaments for the upcoming work. This is especially true for more complex forms of running training, such as trail running or interval training. During the cold season, warming ointments will not hurt (especially for those with sensitive joints). Warm-up should last at least 5 minutes.

As warm-up exercises, you can use squats, lunges forward and to the sides, rotational movements of the arms and head, circular rotations of the pelvis and other similar movements. It is better to start the route with energetic walking, gradually switching to running. We offer you examples of stretching exercises before running in visual photos. Perform the exercises in both directions (clockwise and counterclockwise), repeat on the right and left leg or arm.

1. Rotations to warm up your arms and shoulders

2. Bends to warm up your legs and arms : 10 reps on each side

3. Back Squats: 15 reps

4. Rotations to warm up your knees : 10 reps on each side

5. Rotations for the hip joints : 10 reps on each side

6. Spin to warm up your legs : 10 reps on each side

7. Lunges to warm up your legs : 10 reps on each side

8. Side lunges to warm up your legs : 10 reps on each side

: 10 reps on each side

10. Exercise to warm up the ankle joints : 10 rotations in each direction

Post-run stretching exercises

The point of the cool-down is to bring the musculoskeletal system and cardiovascular system into a “calm” pre-training state. To do this, on the last section of the route you need to switch to jogging and then brisk walking. The duration of the cool-down can be about 10 minutes. If the entire run was done at a slow jog, then there is no practical point in cooling down.

Like a cool-down, stretching will help reduce muscle soreness after a workout. You can choose a few stretching exercises to do after your run. Let's give examples of such exercises. Hold each pose for 15-20 seconds on each side.

4. Bend towards the leg with raised arms

6. Deep side lunge

8. Deep Squat Twists

What else is important to know about morning jogging?

1. What time should I run in the morning?

There is no single recommendation here. Just plan your morning run so that you have time to run, have breakfast, and take a shower without being late for work. It is clear that you will have to get up 1.5-2 hours earlier, so adjust your daily routine by going to bed earlier.

For 100% night owls and people whose working day starts very early (many people arrive at factory floors at 7 a.m.), it’s better not to torture themselves and move the workout to the evening. Lack of sleep will have a bad effect on your work and jogging will turn from pleasure into torture.

2. What clothes and shoes should I choose for running?

Shoes should be comfortable, breathable and have the ability to repel moisture (for autumn-winter training). There are special running shoes. When choosing, you need to take into account the type of running that the trainee prefers: for cross-country running, models with good sole grip on the ground are suitable, and for a sprinter, shoes with thin flexible soles are suitable.

Similar requirements apply to underwear and clothing: it is desirable that they be made from natural materials, do not interfere with the breathing of the skin and remove excess heat, do not hinder movement and do not rub the skin on the inner surface of the thighs.

3. Should I have a snack before a run or not?

This question has already been discussed above in the text of the article; there is no single answer to it. If you want to lose weight, then train on an empty stomach. If you don't feel comfortable working out on an empty stomach or are concerned about preserving muscle mass, then have a light carbohydrate breakfast or snack.

Nutrition depends on the goals of the trainee and his personal preferences. In any case, you need to remember: losing weight does not mean starving yourself, this is wrong. A well-planned diet and exercise are the way to burn fat.

4. What to take with you to the morning jogging?

You can purchase a special belt for running, in which you can carry a small bottle of drink, a smartphone and a wound care product in case of falls and bruises. It is also highly advisable to get a special bracelet for monitoring heart rate, time and distance, or some other gadget for runners.

5. Where is the best place to run?

It is better to choose green areas for jogging, preferring dirt paths to hard pavement. Jogging in such a natural setting will not only give a training effect, but will also bring positive emotions. Of course, you shouldn’t choose completely remote and deserted places, especially for girls - no one has yet canceled the concern for their own safety.

6. Is it necessary to do warm-up and stretching?

Warming up is a must, stretching is highly advisable, especially in the autumn-winter period and during interval training.

7. Can I drink while running and how much?

Yes. Drinking while running long distances will be a good help: you need to drink small portions (a couple of sips) of water or isotonic water when you feel the need.

8. What should you do if you get a stabbing pain in your side while running?

The literature provides different explanations for the cause of pain in the right or left hypochondrium. The most common cause of pain in the right side is spasms in the diaphragm, and, as a result, overflow of the liver capsule with blood.

To cope with this problem, you need to start walking (do not stop abruptly, this will only increase the pain), relax the muscles of the body. Switch to calm, even breathing. You can tighten the abdominal muscles several times - this can help disperse blood stagnation.

9. Is it possible to take a step if you are tired?

Yes, you can, there is nothing “criminal” about it; Moreover, some types of interval running training involve combining running with vigorous walking. You need to be guided by your own well-being.

10. How to deal with muscle pain after running?

The best way to reduce post-workout pain is proper cool-down and stretching. Over time, as your training increases, pain in the muscles will become less pronounced. Massage and a warm bath also help. In general, the effect of delayed muscle pain after training (soreness) is normal.

Running is the most popular and most accessible sport all over the world; it does not require financial investments or special equipment, trains the entire body, and effectively burns fat. Most people prefer running in the morning, as it can give you energy for the whole day and free up the evening for relaxation. How to start jogging correctly in the morning, is it beneficial, what will it do at 6 am, what is the benefit and is there any harm from morning jogging, this article explains.

The benefits of jogging for the body

Before starting training, you should make sure that there are no contraindications to it, and to ensure that the training is not harmful, but beneficial, it is better to consult with a specialist. To do a morning jog correctly, you need to listen to your doctor’s individual advice and follow the correct running technique.

For the female body, running will be useful as a prevention of cellulite, a way to lose weight and keep the body in good shape. Increased blood circulation while running is good for the skin. After regular morning jogging, sleep and mood normalize.

What does running in the morning give a person:

• the heart muscle is trained - it becomes more resilient;
• blood circulation improves, oxygen metabolism in the body is normalized;
• the content of red blood cells and hemoglobin increases, due to which the immune system is strengthened;
• thanks to the flow of oxygen-enriched blood to the brain, mental activity is normalized;
• the whole body is activated and becomes more efficient;
• causes a surge of endorphins;
• liver and kidney tissues are restored;
• blood pressure is normalized;
• the functioning of the respiratory system improves;
• Joint diseases are prevented by increasing blood flow to bone tissue.

What are the benefits of running in the morning?

According to most experts, a morning run will be much healthier than an evening run, since the concentration of toxic substances and dust in the morning air is much lower and the required level of humidity is maintained. For training, it is recommended to choose places with the cleanest air possible - parks, recreation areas, forests.

You should start jogging slowly and gradually increase your speed, but not more than 11 km/h. The optimal amount of training per week is considered to be about 3 hours and no more than 50 minutes per day. The benefits of a morning jog will be much greater if you learn to monitor your well-being and not overload your body.

To run correctly in the morning and achieve maximum benefits for the body, you need to follow the recommendations of specialists. If waking up early does not cause difficulties, then you can run in the morning some time after it, drinking a glass of water, but in this case it is necessary to increase the morning warm-up by at least 2 times.

The benefits of running for losing weight and burning calories

Many women turn to running to lose weight. Running in the morning for women is useful in this aspect because during cardio exercise, blood flow and metabolism accelerate, which affects the reduction of body fat. Fat is burned under the influence of oxygen when the body uses it as fuel instead of carbohydrates. The benefits of a morning jog for weight loss are enormous, since immediately after waking up the body contains a very low percentage of carbohydrates, so more fat mass is burned during a morning jog.

The longer the workout lasts, the more fat is oxidized. But you shouldn’t exhaust your body with loads, since the most effective results are achieved by running without tension at a comfortable pace. An hour-long jog at a slow pace burns an average of 360 kcal, but if you do it at the peak of a person’s biological activity, between 5 and 7 a.m., this figure will be higher, and physical activity will be easier to bear.

What are the benefits of running for mental disorders?

For a person with mental disorders, running in the morning is not harmful, but even beneficial. Exercising is an effective tool in the treatment and prevention of mental disorders, since during jogging the body produces endorphin, which reduces stress levels and improves mood. If your physical fitness allows you to exercise and there are no contraindications from your doctor, then there will be no harm from running.

Running strengthens the nervous system, improves sleep and appetite, promotes the production of serotonin and endocannabinoids (responsible for reducing anxiety).

Preparing for morning runs

To start running quickly and efficiently in the morning, before training you should develop a program, choose the right clothes and warm up. To do this, beginners should adhere to the following recommendations:

• You should start running in the morning at a calm pace with short distances of 1-2 km and gradually move on to longer ones;
• choose suitable clothes and shoes for a morning run for beginners;
• monitor your feelings: if your heart is beating too fast, you can slow down the pace or take a step.

The optimal time to run in the morning is between 5-7 hours, but if waking up is difficult, then you can train at any convenient time before breakfast. For beginners, it is recommended to start morning running with interval running.

Each stage in the table is designed for a distance of 4 km:

Beginners should not practice daily. At first, even 3 runs a week, with a total volume of 7-10 km, will be enough. You can use this chart:

• Monday – 2 km;
• Tuesday – rest;
• Wednesday – 2 km;
• Thursday – rest;
• Friday – 3-4 km;
• weekend - rest.

Over time, you can increase the distance and achieve new goals.

Workout clothes

When choosing clothes for running, you should adhere to the following rules: it should be comfortable, suitable for the weather, made of natural and breathable fabrics, and not restrict movement. Girls are recommended to wear a special sports bra.

Shoes should also be comfortable. It is better if these are special sneakers or sneakers for running (marked “running”). The heels should be equipped with shock absorbers and the base material should be perforated. Wearing the right clothing helps with thermoregulation for a morning run in any weather.

Route

When drawing up a route, so that you can immediately start running correctly, it is advisable to choose an area away from noisy areas and highways. Ideal places for running people would be parks, forests, squares and stadiums.

To accelerate weight loss and strengthen muscles, it is recommended to run around the area alternating descents and ascents. When running up, metabolic processes speed up, and going down allows you to rest a little. The road surface must be smooth, as running on wavy surfaces can cause injury.

Diet

Morning jogging should not be done on a full stomach - this causes unnecessary discomfort and stress on the digestive system.

If you wake up before 6 am, then before your morning jog it is recommended to eat a light breakfast or drink clean water 30-40 minutes before, but the last meal should be no later than 2 hours before the activity.

To benefit from morning running, you need to maintain fluid levels in your body during your workouts. You can take a small bottle of water with you and drink small sips during breaks.

You should not eat food in the next hour after training, since at this time subcutaneous fat continues to be burned.

To gain muscle mass after a run, it is recommended to eat dairy products, legumes and eggs. Plant foods rich in complex carbohydrates are more suitable for breakfast, as they provide more energy but are digested more slowly.

Heart rate regulation

Morning jogging is good for the heart, because it trains the heart muscle. You can get the most out of running by measuring your heart rate while you run. This way you can find out what effect the exercises have. The minimum heart rate to achieve a healing effect is calculated using the formula: (maximum heart rate + age) * 60%.

The average maximum heart rate is considered to be 220 beats per minute.

The number of heartbeats from the maximum pulse is divided into zones: 50-60% – warm-up zone; 60-70% – health zone, which promotes effective fat burning; 70-80% – zone of increased oxygen consumption (aerobic); 80-90% is the anaerobic zone, most often used in strength training.

By calculating in advance the number of heartbeats for a particular training zone, you can adjust your pace while jogging to avoid harm from morning running.

Video about the benefits of running in the morning

Morning running technique

You need to run in the morning regularly and using the correct technique:

1. You need to run while maintaining rhythmic breathing, it should not get confused. Beginners are advised to inhale through their nose and exhale through their mouth. By maintaining a uniform breathing rate, the lungs are actively saturated with oxygen, which allows you to retain energy longer.
2. When running, you need to step on your heel with a smooth roll to your toe, your steps should be quiet.
3. The arms must be relaxed and held at the waist, swinging them evenly in time with the movement of the legs.
4. You should keep your back straight, straighten your chest and avoid slouching, as this will give better blood circulation throughout the body.

It is advisable to start morning jogging with 2-3 km per day. Running for a long time in the morning is harmful. Sudden heavy loads can lead to pain in the muscles and excessive stress on the heart.

Warm up before your morning run

It is necessary to warm up before running, as a set of simple dynamic stretching exercises will help beginners warm up their muscles and joints, prepare them for the upcoming physical activity, and help avoid sprains and injuries. This can be squats, bends, turns of the head and body, swings and rotational movements of the limbs. Warm-up should take 10-15 minutes, 2-3 minutes for each exercise. You can complete the warm-up with a brisk walk, gradually turning into a run.

To achieve the maximum effect from running and proper distribution of the load, you must follow all techniques and recommendations. With a moderate load, daily jogging will be beneficial, but beginners should not overload their body this way.

Rules for an effective morning jog:

1. For beginners, it is advisable to run for 10-15 minutes 3 times a week, gradually increasing the duration.
2. Before each run, do a light warm-up.
3. Maintain a moderate pace.
4. Monitor blood pressure, pulse, breathing and body position.
5. Do not overload the body. After an intense workout, take a rest day.
6. Choose wisely when choosing clothes and shoes for classes.
7. Do not run on a full stomach; it is better to start training after a morning glass of water.
8. After your run, you can do gentle stretching exercises and take a contrast shower.

To run properly in the morning, men are advised to spend more time warming up and stretching, as the risk of injuries and sprains is higher than in women. Men should have a larger pre-workout snack due to the high calorie loss during exercise. You can eat a light breakfast, such as a banana.

Program

You can start running in the morning tomorrow. For sufficient motivation and effectiveness, it is necessary to decide what the goal of the training will be: losing weight, hardening, staying in shape or general improvement of the body. Having determined the goal, you can start morning jogging according to one of the standard programs.

Running in the morning for weight loss

Morning jogging will be a great way to burn fat and get a slim figure.

Main provisions of the program:

1. For the first 2 months, jogging time should be 15-25 minutes. In subsequent months, the time increases to 40 minutes.
2. At first, 2-3 classes are held per week, over time the number increases to 5.
3. During the first 2 months you need to run 1.5 km, and then 2 km per workout.
4. It is recommended to use interval running - alternating jogging and accelerated pace.

Jogging in the morning will be useful for weight loss for both women and men. For effective results, it is recommended to combine training with proper nutrition, stop using tobacco, alcohol, fatty and starchy foods. In order not to cause harm to the body, it is better to consult a nutritionist to select the optimal diet.

Jogging to maintain tone

Any person will benefit from running in the morning, as it promotes the proper functioning of the body and makes it healthier. To maintain overall body health, beginners can use the following morning running program:

• jogging time is 20-35 minutes;
• maintaining a uniform breathing rate, alternate between an average speed of 7-9 km/h and a fast walk;
• the distance is 2-3 km;
• you need to train 2-3 times a week.

Running to restore the body

Morning jogging to restore the body's athletic tone will be useful and will help you quickly get back into shape.

• how long do you need to run: the duration of the run is 10-20 minutes;
• average speed – 7-9 km/h;
• start running at a slow pace, gradually accelerating;
• the distance is 1-1.5 km;
• For the first 2 weeks, practice 2 times, gradually increasing the number to 5.

If discomfort or pain occurs, it is necessary to reduce the intensity of the workout. If the pain is acute and prolonged, you should consult a specialist.

Jogging in the morning is one of the most accessible and effective types of cardio training. And cardio training, as you know, is an excellent tool for losing weight, strengthening the heart muscle and overall immunity. To get the maximum health benefits from a morning jog and a boost of energy for the whole day, you need to know and follow some simple but very important nuances.

The benefits of running

Running is an aerobic exercise that involves many muscle groups and body systems. Cardio training is accompanied by an increased heart rate and rapid breathing. As a result:

• metabolic processes are accelerated;
• pulmonary ventilation improves;
• blood pressure is normalized;
• previously unused capillaries begin to work;
• endurance develops;
• brain function is stimulated;
• stress resistance increases.

By running in the morning, you can also cope with increased appetite - 20 minutes of activity can relieve hunger for 1-2 hours.

As you can see, running has a complex effect on the body, so the benefits it brings cannot be overestimated.

Rules for morning jogging

Preparation

For those who decide to start running in the morning, first of all you need to remember that starting cardio exercises immediately after waking up is strictly prohibited. The body must first be prepared for this process. The fact is that the moment you wake up, the viscosity of the blood is greater than at any other time. Therefore, great harm can be done to the cardiovascular system. Ideally, every morning should start with a glass of clean water and a light breakfast.

Warm-up

Before your morning jog, as before any training process, you need to warm up. This can be done both at home and on the street. If you prefer the second option, then you should start your warm-up with walking. The first 100–200 meters should be walked at a normal pace. Having overcome them, gradually increase the pace of walking. You should walk the second 200 meters faster than the first. Afterwards, you can begin performing general physical training exercises. These include swings, bends in different directions and squats. The optimal warm-up duration is 20 minutes. By warming up your body, you improve the flexibility of ligaments and joints, which means you reduce the risk of injury. Warm-up also redistributes blood flow, as a result of which the muscles receive additional nutrients and oxygen, and starts the process of burning fat.

Breath

Running is a cyclic, that is, continuous load, so while jogging it is important to control your breathing processes. Distraction from breathing leads to insufficient ventilation of the lungs, which has a detrimental effect on the condition of the trainee: coordination of movement worsens, shortness of breath appears, and oxygen starvation of the brain occurs. To avoid such problems, breathing techniques must be strictly observed. When running at a slow or medium pace, try to breathe so that you inhale and exhale every 3-4 steps. Please note that breathing should be done through the nose, not with the upper chest, but with the lower abdomen or diaphragm. Calm and even breathing will allow you to reduce the load on the cardiovascular system and increase the effectiveness of cardio training.

Running frequency and duration

The productivity of aerobic exercise largely depends on the frequency and duration of exercise. In order to achieve the best results, it is recommended to run in the morning 3 to 5 times a week. An acceptable morning jogging regime for beginners is 3 times a week. If you run less often, the effect of cardio training will be very insignificant. Excessive loads can provoke a loss of strength. As for the duration, ideally it should be at least 1 hour. An unaccustomed body cannot cope with such a task. Therefore, you should start morning jogging at 15 minutes and gradually increase it to the optimal time.

Running technique

It would seem that he took it and ran. However, not all so simple. When running, it is very important to maintain proper technique. Otherwise, the effectiveness of cardio exercises decreases and the likelihood of knee injury increases. A clear indication that you are running incorrectly is pain and discomfort in your muscles during exercise. To prevent this from happening, train your body to the ideal position. Beginner runners should always remember to run:

• with an even posture and keep your head straight in front of you;
• with lowered and relaxed shoulders;
• with elbows bent 90 degrees and arms constantly working;
• without squeezing your hands;
• bending the leg at the knee for shock absorption;
• landing your foot on the ground below you;
• Landing on the middle of your foot, roll onto your toes and push off the ground.

At first it will be quite difficult to follow all the nuances, but over time the body will get used to it and will automatically take the required position.

Place to run

Not every place is suitable for a morning jog. For example, it is not advisable to train along the route. It is necessary to lay the route as far as possible from people and streets polluted by exhaust gases. Ideal for running in a park, forest or field.

Equipment

For jogging, you need to choose comfortable, but not heavy shoes with perforated holes. Pay special attention to the thickness of the sole. It must be at least 1 centimeter. Also, don’t forget to inspect the laces before purchasing. It is best to give preference to those that tie well, do not slip and hold the leg tightly.

What clothes to wear when going for a run depends on the weather. In hot weather, the lightest clothing made from natural fabrics is suitable for running. If it is no more than 17 degrees outside, wear a tracksuit. In cool weather, it is recommended to wear a warm suit, a light jacket and a hat that covers the ears. For jogging in cold weather, it is advisable to purchase a windproof and waterproof tracksuit with a small layer of insulation, warm gloves, a hat to protect your head and ears from the wind, and high-top winter sneakers. Women should always wear a special shaping bra when running, regardless of weather conditions.

How to start a run

The main mistake that almost all beginning runners make is going too fast at the start. You need to start your morning run with a walk. Then you need to gradually increase your walking speed and smoothly switch to running. A fast pace for a beginner can lead to loss of breath. And this can provoke a premature withdrawal from the race.

While jogging, don't forget to monitor your heart rate. The optimal heart rate range is 120–150 beats per minute. At the end of the run, monitor how quickly he recovers. If this takes more than 5 minutes, you need to reduce the intensity of the load.

In conclusion, it is worth adding that regularity and perseverance are the key to success in any endeavor. Only if these two criteria are present will it be possible to achieve your goals.