It's time to put all the points on the "I", and finally find out: is running good in the mornings and what does it give? We are pleased to share this information with you!
Running in the morning: useful or harmful?
Supporters of the evening run assure that morning sports are categorically contraindicated. However, this "fact" is a complete fiction. On the contrary, running in the evening does more stress to the body than any other training. Reason: high overvoltage. And although there are many supporters of the evening jogs, can you imagine how after a working day to get tired body to get ready for training? This is violence against one's own body. Therefore sports training of professional athletes occurs only in the mornings, up to 4 days.
Running in the morning has pros and cons. The positive aspects include:
- A huge charge of vivacity;
- Awakening of the digestive system;
- Smart training of the heart muscle;
- Valvular vascular apparatus works better in the mornings (after evening runs, foot swelling is often);
- Clean, healthy air;
- Training of discipline;
- Increased cerebral activity;
- You will no longer have excuses "I did not have time, I'm too tired."
Minuses:
- Get up early for an hour than usual;
- Contraindicated heels;
- The beginners suffer terribly in the first week muscles;
- Be sure to eat tight after jogging (for those who are used to drinking coffee and go to work);
- It is difficult to overcome laziness.
What to choose - running in the morning or in the evening - of course, you decide. However, if you want to lose weight, work for results, health and discipline, morning jogging is the No. 1 remedy.
How to start running around in the morning for a beginner? Good advice
The realization that you have to deprive yourself of an hour of sleep, acts on the newcomers as a magical anti-runner. In addition, many times visit the thought "oh, you need to collect, look for socks, mp3 player. The headphones were lost again ... No, I will not run. I'll find everything and start tomorrow. " It was like that, was not it?
Remove all factors for excuse is very simple - get together in the evening. Put on the edge of the bed or on the table everything you need to run: clothes, player, headphones, keys to the house, fitness tracker. So you will save up to 15 minutes.
Get up in the morning and do not skip jogging will help several loud alarms with an interval of 1-2 minutes.
Motivation for running in the morning is a sense of self-worth. Truth does not want to realize that you're a rag that could not tear off the fifth point from the bed? You will not be dragged by the handle, if you do not want to. If you are satisfied with fat lashes, pop and sides, continue to sleep. Remember, at this time others are doing themselves better. There are no ideal figures from nature - this is hard work.
How to start a morning run?
Most beginners make a gross mistake - they came to the stadium and ran. Without a warm-up, without breathing exercises, and then went home without a hitch. This is not only fraught with an instant breakdown of breathing, but also a total load on the "oak" joints. When the body has just woken up, it is not adapted for heavy physical exertion, and even more so on joints. The most important rule, and rule number 1 - warm-up primarily.
Chop the neck, shoulder girdle, make 20 inclines forward and sideways. Work out the hip, knee and joints, performing circular motions 15 times in each direction. Jump on each leg and together for 10 times (only on the ground!). Take a few deep breaths and start running at an easy pace.
The essence of warm-up for running in the mornings is to warm up the whole body and muscles. When you started to sweat, you can escape. Do not worry, the strength is enough, even if it seems otherwise. A week later, the warm-up will stop taking up a lot of energy.
As for breathing - this is a particularly important point for running in the morning for weight loss, the results of which directly depend on the technique of breathing exercises. Develop breathing always: on the way to work, to school, to the running platform. Take deep breaths and push the air out of the lungs as much as possible. Then change to a short breath-exhale, again deep and hold your breath for 30 seconds. So you stretch the intercostal muscles and prepare the chest for intensive work.
Can I eat before running in the morning?
Running in the morning on an empty stomach is not recommended by either doctors or athletes. The body wakes up hungry and requires active energy for active work. It does not matter if you are going to lose weight or just pull up a figure, you need breakfast before jogging. It can be light smoothies made of yogurt and muesli, banana, oatmeal in milk.
Servings do not exceed 100 grams, otherwise the jog will turn into a test for the stomach.
After training, be sure to eat protein and low-carb foods. For example, an omelette with cottage cheese and a steamed tomato.