You can run at any time of the day, I already wrote about this in the article: when you can run. But for many, morning running is the only possible time to complete their running workouts. In this article, we will look at the features of running in the morning so that training benefits the body and makes you happy.

How to eat before a morning run.
Probably one of the main questions of this topic. After all, in the morning it is impossible to have a full breakfast before running, so that at least an hour and a half passes between meals and training.

Therefore, if you are used to, say, getting up at 5 in the morning and going to work at 8.30, then it is quite possible to have a good breakfast within half an hour after waking up and go for a run from 7 to 8.

If this is not possible, and I think that most do not have it, and you have a maximum of 2 hours in the morning for both jogging and breakfast, then there are two options.

The first is to make a light snack of fast carbohydrates. It can be tea or better coffee with lots of sugar or honey. The energy received is quite enough for an hour run, while there will be no feeling of heaviness in the stomach. You can also eat a small muffin or an energy bar along with your morning coffee.
After such a snack, you can run almost immediately. And it is best to spend 10 minutes after breakfast on a warm-up. Then the food will have time to fit in a little, and fast carbohydrates will begin to be processed.

This method is suitable for those who want to have a good run and do not care about excess weight.

If you want to lose weight with the help of running, then you don’t need fast carbohydrates before jogging and you need to use the second option – run on an empty stomach. A peculiar plus of the morning run is that at this time of the day the body has the least stored glycogen. Therefore, the body almost immediately begins to burn fat. The disadvantage of this method is that, especially at the beginning, until the body is used to running on an empty stomach, it will be extremely difficult to train. But gradually, when the body learns to more efficiently process fats into energy, jogging will become easier.

By the way, running on an empty stomach is also useful for those who do not want to lose weight. The reason is the same – to teach the body to actively process fats.

But in any case, you need to do an alternation of training on an empty stomach and training with a light snack and you should not do it. intense workout on an empty stomach. Otherwise, there is a chance sooner or later to get overtired from a lack of energy.

How to do a morning run
If you are going to run slowly, then you can do without a warm-up. Since in itself, slow running is a warm-up and 5-7 minutes after the start of the run, your body will already be warmed up. It is extremely difficult to get injured when running slowly. Only if you are overweight or if you step on a stone and twist your leg.
If you intend to run at a fast pace or do some kind of interval training, such as a fartlek, then run 5-7 minutes slowly before running fast. Then do stretching exercises for the legs and warming up the body. And start doing speed training.

If you are a novice runner, and until non-stop running is beyond your power, then alternate walking and running. We ran for 5 minutes, took a step. We walked for a few minutes, then ran again. Gradually, the body will become stronger, and you will be able to run without going for a step for at least half an hour.
Nutrition after training
The most important element of a morning run. If you run and after that do not give the body the necessary nutrients, consider that the effectiveness of the training has dropped significantly.

Therefore, after jogging, firstly, you need to eat a certain amount of slow carbohydrates. This also applies to those who want to lose weight. And those who are not going to lose weight.

The fact is that during the run you used up glycogen stores, which the body will have to compensate for in any case. If he does not receive carbohydrates, he will synthesize glycogen from other food. Therefore, eating an energy bar, a banana, or a small bun is definitely worth it.
Secondly, after that you need to eat protein foods. Fish, chicken, dairy products. Protein is a building material that will speed up the process of muscle recovery. In addition, proteins contain enzymes that help burn fat. Therefore, if you have a shortage of these enzymes, then running at the expense of fat reserves will be difficult.

For those who do not need to lose weight, you can have breakfast not only with protein foods, but also with slow carbohydrates. Enough energy for the whole day. Excellent breakfast, for example, rice or buckwheat with meat. Soup with chicken, potatoes with meat. In general, there are a lot of options.

conclusions
If a to formulate everything that is said above in three sentences, then the morning workout should begin with a light breakfast, which consists of tea or better coffee, and you can also sometimes eat a muffin or an energy bar. After that, go for a run, if the run is at a slow pace, then you can do without a warm-up, if the run is tempo, then devote 5-10 minutes to the warm-up beforehand. After running, be sure to eat a small amount of carbohydrates, and have a hearty breakfast with food rich in proteins.