Jogging in the morning: photos, benefits and contraindications, how to run in the morning for weight loss, the benefits of morning runs over evening runs.

What thoughts go through your mind when you meet a man out for a run in the park early in the morning? Probably something along the lines of “How great would it be to start your day like this.”
Jogging in the morning is one of the easiest and most affordable ways to keep your spirit and body strong. You can run at any time of the year, in any weather, and for this it is not necessary to spend a lot of time, buy an expensive simulator or a gym membership.

But how to decide on this responsible step? How much to run? What to wear? When is the best time to go for a run – in the morning or in the evening? Can you lose weight by running? You will find answers to these questions in our article.

Benefits of running in the morning

The ancient Greeks said: “If you want to be strong – run, if you want to be beautiful – run, if you want to be smart – run.” Running is an aerobic exercise, so it perfectly trains the respiratory system and the heart muscle. Moderate stress on the heart allows you to make it stronger and more resilient. While running, the lungs work harder, a trained, healthy heart drives more blood in one cycle, which increases oxygen consumption by cells, and nutrients are better delivered to organs and tissues.
Running has a positive effect on well-being: after prolonged exercise, the concentration of “happiness hormones” in the blood increases. Regular exercise prevents a heart attack, improves brain function, and helps normalize blood pressure. During running, all groups of skeletal muscles are worked out to one degree or another. For children, running is beneficial because it promotes bone development and corrects posture. But for morning runs to be beneficial, their duration must exceed 20 minutes.

Morning or evening runs?

Fresh air, lack of frantic traffic of cars and crowds of people – morning runs have their advantages over evening ones. Time in the mornings is always planned, on your working day you just need to get up earlier, and in the evening unforeseen circumstances may arise. But not everyone can apply the proverb “Morning is wiser than evening” to physical activity. For some, running in the morning is the best way to start their day and spend it productively, but for others people – the strongest stress, which unsettles and prevents you from concentrating on work. Everything is very individual. When it is better to run – in the morning or in the evening, you can only check empirically.
Who benefits from running in the morning?

Morning running is definitely useful for people of the lark type. They are used to waking up early, so going out for a run neither light nor dawn is not difficult for them. But for owls, for whom an early rise is comparable to torture, evening runs are more suitable. In the morning, representatives of this type have a biological night, so the body is reluctant to perceive stress.

Morning exercises will also be useful for people who have problems with the spine, since after sleep the compression of the vertebrae is much lower, but only if there are no medical contraindications for running.

Jogging in the morning is useful for anyone who wants to protect themselves from colds. Morning air, in which the concentration of harmful emissions is minimized, helps to strengthen the immune system and heals the respiratory system. And jogging in frosty weather perfectly hardens the body.

Who can be harmed by running in the morning? Contraindications
If you do not sleep well at night, morning running will harm the nervous system even more, because it is stress for the body. In addition, this type of physical activity requires a good level of preparation. There are a lot of contraindications for running in the morning: joint problems, some diseases of the cardiovascular system, problems with the kidneys and liver. But if we sum up all of the above, we can conclude that jogging in the morning will be beneficial only if after them you feel cheerful, energized throughout the day, and the exercises themselves give you pleasure.

If in doubt whether or not to run in the morning, consult with a specialist. You may need a full body examination to make sure that running is not contraindicated for you, and to choose such loads that will help improve your health, and not harm it.

Jogging in the morning for weight loss
During running, the body warms up, blood flow increases, sweating increases, as a result, salts and toxins are removed from the body more actively. While running, the metabolism accelerates, in one hour of training you can lose from 400 to 800 kcal, depending on the speed of movement and the weight of the person. Running in the morning is good for weight loss by the fact that until a person has had breakfast, the body does not have a supply of carbohydrates, and fat burning begins faster. Running loads reduce the feeling of hunger, improve intestinal motility, and help reduce the level of bad cholesterol in the blood.

When jogging, you should devote at least an hour to one lesson. The fact is that the first 20 or even 30 minutes the body receives energy from easily digestible sugar, and only after its reserves in the cells are exhausted, it is taken for a fat depot.

The best choice for those who want to lose weight is interval running. It is necessary to alternate moderate loads with intense ones: fast walking with leisurely running for long distances and sprinting for short distances. For one lesson, it is enough to do 2-3 accelerations for 1-2 minutes.

Where to start running in the morning?
No need to start training, especially the first, with overcoming the cross. Be sure to do a little warm-up before your run. Simple stretching exercises – torso tilts, head turns, squats will help prepare the body for the upcoming loads. Stretch your palms to your socks, do a few lunges – 5-7 minutes is enough for everything about everything.

Do not try to set a record on the first day – run several kilometers or practice 2 hours in a row. Morning runs are an exercise for vivacity, they should not exhaust, deprive you of strength, bring a feeling of complete exhaustion, because there is still a whole day ahead. Run relaxed, light and at ease.

How to run in the morning
1. Shoes
To make morning running both useful and enjoyable, you need comfortable shoes. Sneakers or sneakers with a soft flat sole will do. The ideal option is a special model for running, comfortable inside, with shock absorbers on the heels, which springs well and “breathes”.

2. Clothes
No tight leggings, tight, restricting movement, synthetic T-shirts. Underwear, T-shirts, shorts – only from natural fabrics. To prevent breast problems, girls are advised to purchase a special sports bra. Look for a model that is made from breathable fabrics that are comfortable to the body and that support the chest well.
3. Breakfast
It is better to have breakfast after a workout. But if it’s completely unbearable or for the purpose of not losing weight, you can drink a glass of water or eat fruit.

4. Place to run
For training, a forest path or a park area is ideal. It is not recommended to run along roadsides, along highways, near factories. Preference should be given to unpaved paths, running on asphalt is harmful to the joints.

5. Running intensity
Increase the load gradually. Always start with a light jog or brisk walk.

6. Frequency and duration of training
As for the distance, focus not on kilometers, but on time. Start with a 15-20 minute run every 3-4 days and gradually increase the length and frequency of your workouts. To feel good, it is enough to run for 35-45 minutes at intervals of 2-3 times a week. Daily jogging is not recommended even for athletes, the body needs time to recover.
7. Posture and breathing
While running, do not strain your arms, freely swing them to the beat of running, keep your body straight, do not bend at the waist, do not lean forward, and do not throw your head back. Breathe deeply, both through your nose and through your mouth.

8. After a run
You can not stop abruptly while running and immediately sit down or walk home. Reduce your speed gradually, after running for a while, walk at a fast pace, do some exercises to restore breathing.

At first, it will be difficult to force yourself to get up earlier, not to pay attention to inclement weather, not to come up with excuses for yourself in order to soak up an hour longer in bed, not letting go of your warm embrace. But over time, morning jogging will turn into a good habit. One fine day, the ringing trill of the alarm clock will become for you the melody of success, pride in your decisions and fulfilled promises.

Sleepy streets, the sun rising from behind the trees, sonorous feathered lumps that meet the new day with their joyful singing – what could be better than this time, when the city has not yet woken up …
A slender figure, a beautiful walk, strong muscles, sound sleep – all this you will receive as a reward for your efforts. I wish you success!