If you are one of those who are not too lazy to do morning exercises in the morning, then you probably don’t do morning jogging. Many people know that running is useful and not only in the morning, but how to do it right? No matter what results you want to get, remember that you should not do it to your detriment.

If you are close to accomplishing this feat: you woke up early with firm intentions to go for a run, then calculate the time so that you then still have time to take a shower and have breakfast, the body, tired from sports exercises, and also hungry, will not be grateful to you all day.

The first thing you need to do is get dressed, that is, let’s start choosing clothes.

The fact that clothes and shoes should be comfortable and clean is clear to everyone, but let’s look at options that depend on the temperature outside.

If the weather is sunny and the temperature is above 17, but less than 30 degrees, then the best solution would be shorts, for girls a simple top or even a swimsuit. Guys may not wear a T-shirt or T-shirt at all.

If the temperature is above 30 degrees, jogging is not prohibited, but you need to be very careful. The body may be in danger of getting heat or sunstroke. It is advisable that your run takes place near a place where you can find water. Don’t forget to wear a hat. If possible, do not wear shoes at all, running barefoot is good. Of course, if you are not running along city streets.

If the air temperature is from 10 to 17 degrees, put on a tracksuit: a sweater and pants. You should be comfortable and not cold.

From -15 to -10 degrees – put on warmer pants, jeans, a T-shirt and a light jacket will do, then a jacket on top. Don’t forget a hat on your head to cover your ears.

If it is quite cold outside, from -25 to -15 degrees, dress the same as in the previous paragraph, but do not forget to take gloves, if it is cold, put something else under your jacket. You should not be cold in sneakers, but lace them tightly so that snow does not get in, and do not climb into snowdrifts, wet socks will not be pleasant to anyone. Also, don’t forget about the ice, running can be slippery, watch your feet!

At less than -25 degrees, only experienced athletes can run, if you have only recently started to get involved in jogging, it is best to stay at home and do exercises on such a cold day.

Be sure to change your clothes after running. change after showering.

Going outside, before jogging, do some exercises: walk at a slow pace, jump, you can do some stretching exercises. Start running at an easy pace, then accelerate to the optimal pace for you.

Running technique:
Running, distribute the weight on the entire foot. Bend your knees slightly, landing lightly, with a roll from heel to toe. Bullying on toes will tire you out quickly, and besides, it can lead to flat feet. The torso and arms should be at an angle of 120 degrees, the neck, tongue and jaws should be relaxed. Take such a step length that it is convenient for you, but optimally one and a half to two feet.

Breathing technique:
Breathe through your nose, exhale through your mouth, so your lungs get the most oxygen. The rhythm of breathing should not be too fast, try to inhale as much as possible and exhale as much as possible. Some song or poem told to oneself improves the tempo. To determine when you need to stop, pay attention to your body. If you have shortness of breath, it’s worth taking a break. Bringing the body to exhaustion, you only bring harm to yourself.

Healthy:
Don’t eat or drink before your run, but make sure to do so when you get home. The body must receive nutrients in order to produce energy. After running, tempering procedures will strengthen your health and bring vigor. It is useful to know the measure, you do not need to bring yourself to darkening in the eyes. After completing the run, do not stop abruptly, walk around a bit, wave your arms for a few minutes. Don’t try to run the whole distance at once. If you’re having a hard time, it’s best to stop, do a few exercises, and then run again. Jogging should bring you benefit and pleasure. You can do a few squats or push up ten times. Do not immediately do the maximum load. Gradually increase the distance and time you run. At first, quite a bit to let the body feel the changes, and then more and more. You don’t have to make it so that after the first day of running you can’t get out of bed the next morning. But do not abandon training, do them regularly.

Good and positive morning to you!