Run in the morning or how to make friends with running

The cherished dream of many representatives of the fairer sex is to lose a couple of kilograms, others want to look fit and sexy.  The best way to achieve what you want is to start running. You can run alone or with a group. You are not tied to any place or time.

The benefits of running

The benefits of running are undeniable.  Regular exercise can work wonders.  In addition, physical activity promotes the production of endorphins.

So, what are the benefits of running:

1. Improves the functioning of the heart, lungs and the condition of the vascular system, strengthens the spinal column.
2. Liver function improves, and therefore cholesterol levels decrease.
3. Running helps keep your body young.
4. With regular exercise, you can develop willpower.

The harm of running

Running benefits the body at any age. However, there are a number of health risks:

• Effect on joints and spine. Running is a sports discipline, so it is important to know the execution technique: how to place your feet correctly, when to lift your foot off the ground, how to put it back. Without knowing the techniques for running safely, you risk damaging your joints and spine.
• Influence on female beauty. Running can lead to sagging busts and the appearance of cellulite. Two factors play a role here: incorrect technique and incorrectly selected underwear. While running, the chest shakes, which leads to stretching and sagging of the skin. Therefore, exercise in special underwear, which you can purchase at any sports store. According to some studies, intense running can cause the appearance of “orange peel.” But no need to worry! Train in moderation and this problem will not affect you.
• Impact on life expectancy. If you regularly torment the body with enormous physical exertion, there is a risk of wear and tear on the body.
• Trauma. Running is a sport, but what sport can you do without injury?  Learn the correct running technique, exercise only in special clothing - this way you will avoid injuries.

How to run correctly

Let's take a closer look at the running technique:

• Pace and speed. Choose a pace and speed that suits you and does not cause fatigue. This sign indicates the need to reduce the intensity. Remember: overload has a detrimental effect on the body. Watch your breathing. Slow down if you feel short of breath.
• Intensity and volume. This item depends on your abilities and is calculated by the distance traveled. However, the duration of your run should be at least 20 minutes.
• Pulse. For beginners, the pulse should not jump over the 130 beat mark.  Watch your breathing. While jogging, breathe through your nose to prevent fatigue. At the end of your workout, check your pulse again: it should not exceed 100 beats 8-10 minutes after finishing.
• Execution technique.  Correct body position is very important. Don't bend your head too low - this interferes with proper breathing, but you shouldn't lift your head too high either. Direct your gaze 15 meters in front of you.  Keep your body straight, bend your arms at the elbow. Don't lift your knees too high, but don't shuffle your feet either. Foot placement is the most important nuance when running. Women who are overweight are advised to strain their foot when touching the ground, and roll their foot from heel to toe.

When is the best time to run: mornings or evenings?

In the morning, if your body has not yet fully woken up, you risk overloading it. This approach can be detrimental to health. Running before bed disrupts the rhythm of the body, gives vigor, thereby contributing to disruption of sleep patterns and even to insomnia. Therefore, it is important to choose the right time for training.

For those who want to jog in the morning, you need to choose a time so that about 3.5-4 hours pass after waking up. If you plan to run in the evenings, then choose a time so that there are at least 3.5-4 hours left before bed. And remember that from 6 to 8 pm cell healing and organ cleansing occurs fastest; jogging at sunset is effective for blood vessels.

How to start running in the morning

For a beginner who has not been involved in sports, it is best to run for 15-20 minutes, after doing a warm-up.  Warming up will prepare your muscles for intense exercise. To begin with, it is best to alternate running with walking. We have selected an approximate jogging scheme for reference:

1. For the first month, it is enough if the training lasts 20 minutes. During the first week, alternate between 1 minute run/2 minute walk.
2. In the second week, increase the running time to 2 minutes, alternating it with walking for also 2 minutes.
3. In the third week, increase the load again - 3 minutes running/2 minutes walking.
4. In the fourth week, increase the load again - 5 minutes running/2 minutes walking.

Running for weight loss: how long should you run?

In order to start running to lose weight, you will need to set and strictly adhere to a schedule. To get started, start running 3 times a week for 25-35 minutes, gradually increasing the duration of your workouts to 40-50 minutes, adding one more additional session to your schedule.

Running for weight loss: reviews

Fitness instructor's opinion. Running is recommended for people of all ages. It does not require any investment and does not take much time. But if after running you feel bad, then it is too early to use this method of losing weight.  Choose walking or cycling.

Running, as a way to lose weight, is also not suitable for you if you do it on a “voluntary-compulsory” basis. An activity that does not bring you joy will not bring you the desired result. Discover something you can love: dancing, swimming, fitness.