The trend of running in the evenings has seriously displaced the morning exercises of the past. Modern people prefer to devote time to sports in the evening, and there are reasons for this.
By postponing your workout until the evening, you can enjoy an extra hour of sleep. Saving strength and energy. It’s not the first day that those who go in for sports experience a pleasant anticipation of training all day long. And in many ways it is simply more convenient to exercise in the evening.
The benefits of running in the evening
Make it a rule that sport should be fun. It makes no sense if the lesson takes place through clenched teeth and unwillingness to do it. Do sports for yourself, and the results will come unnoticed.
In the evening, the body is more ready for strength training than in the morning. Muscle development occurs faster. But stretching the muscles is a little more difficult. The time is good for visiting the gym and doing strength training.
It is more effective to run in the evening using weights (special bands, belts, vests) and at a slow pace. This will accelerate muscle development.
If increasing muscle size is not a priority, then run at a moderate pace without weights for at least 30 minutes. This will burn 300-400 calories depending on gender, age, height and weight. By increasing your running time to 1 hour, you can expect to lose 800-1000 calories.
Effect on the body.
Evening running can calm the body and prepare you for sleep. In the evening, muscles tend to increase more as a result of training. On the contrary, calories are burned in a smaller volume. The circulatory system is also better trained at the end of the day.
Maximum benefits can be obtained by exercising regularly. Only under this condition the best result is achieved.
Remember! Muscles grow while at rest. The impression that muscle growth occurs during training is erroneous. The training sets the stage, and based on the stress received, the body begins to adapt. The body will be better prepared for the next lesson. The process of alternating activities and rest is called training.
Regularity of training.
If the goal is to achieve an attractive figure, then running every day is harmful. Daily training does not allow the muscles to relax in order to begin dividing, i.e. adaptation to the received loads.
Therefore, the ratio of training to rest should be approximately equal. Usually, alternating a training day and a rest day is used. That works out to 3-4 runs a week.
Approximate schedule: Monday – Tuesday – Wednesday – Thursday – Friday – Saturday – Sunday.
Class days are marked in green. In the second week there will be 3 classes, and the green ones will be rest days.
Calming effect.
In addition to relaxing your muscles, running in the evenings allows you to relieve your head of unnecessary thoughts. Switch from hard everyday life to relaxation mode. In many ways the feeling is similar to meditation. The slow running training regimen itself suggests that there is no need to rush anywhere.
The benefits and harms of running in the evenings for men
Evening running is characterized by a beneficial load on a man’s respiratory system, including reducing the effects of smoking. After such physical activity, the lungs and bronchi undergo more intensive cleaning during sleep. As a result, a man gets up in the morning without shortness of breath and does not suffer from sputum formation.
Read: Benefits of fish oil for athletes
A light evening jog is useful for vehicle drivers and office workers to normalize blood circulation in the pelvic area, which is equivalent to the prevention of erectile dysfunction and prostatitis.
Running in the evening provides the necessary mobility to the joints, in which the collagen that “lubricates” them is naturally distributed. This property of running prevents the aging of connective tissues.
If a man has chronic heart problems and has experienced increased stress on it during the day, then it is better to avoid evening running in order to avoid worsening the condition. In this case, the best option is to replace running loads with walking.
Video on the topic:
How to control your well-being?
An important criterion for achieving the greatest effect of the exercise is the correct heart rhythm. It is recommended to measure your heart rate before starting your workout. If the number of beats exceeds 90 beats, then you should refrain from jogging today. The normal heart rate is 60-90 beats per minute. People with a developed circulatory system have less than 60 beats.
There is a formula that allows you to calculate the required minimum heart rate for jogging.
(190 + age)*60%
The first value is 190 – maximum heart rate. With age, its indicator changes. Also, the maximum possible heart rate is higher in trained people. The average is 190 and that’s what we’ll take.
If the student is 30 years old, then the formula and result will look like this:
(190 + 30)*60% = 132
The result was the minimum heart rate for the greatest benefit of running training. To find out the maximum heart rate, replace the last value with 70%: (190+30)*70%=154 – the maximum number of contractions for the workout.
What to do while running?
Sometimes running is simply boring and the enjoyment of the activity decreases. To avoid this problem, I suggest you read the recommendations.
Music. The simplest and most effective way to lift your spirits. Suitable music for training should be dynamic. Rock music is used for this purpose. However, it is important that you like it personally.
Partner. It’s a rare success if you manage to find a partner who will work out regularly. While running in a group you can compete or talk. Talking while running doesn't hurt your side.
Pain in the side is caused by pressure from the kidney or spleen on the walls of the organ mucosa. This occurs as a result of a sharp increase in the blood involved. The body does not have time to distribute the blood, and the side begins to hurt. Talking is not the cause of side pain.
Reflections. During running training, the brain is able to think more creatively. This allows you to solve problems that require a creative approach.
If you plan to pump up muscles or increase endurance, then running in the evenings will be useful in achieving your goal. The only downside is that there are many reasons to put off your workout until tomorrow. Convincing yourself to go for a run after a tiring day is not an easy task. However, the benefits you will get by winning will pleasantly surprise you.
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Running is a very popular form of exercise for women to stay in great physical shape.
Jogging for thirty minutes every day can significantly improve your mental and physical health.
A sharp increase in the popularity of this sport has arisen thanks to celebrities who are fond of jogging.
- Setting goals Become stronger
- Before you start
- Benefits of running
- Contraindications for sports
- Common mistakes
- How to start
- Useful tips
- Clothes for classes
- Which sneakers to choose
- Memo for beginners
- Caution Warning
According to VTsIOM, in Russia, in recent years, the number of people involved in fitness has increased, 43% of whom prefer running.
Most people who start running have specific goals related to increasing endurance and improving health.
It is important to remember that this takes time.
Set realistic goals and time frames.
The benefits of jogging are not only in strengthening the muscle corset, but also in the production of endorphins, which guarantee you a great mood.
To lose weight without exhausting diets, jogging, combined with a proper diet, will be your best choice.
Regular running can help reduce your risk of developing chronic diseases such as heart disease and diabetes. It also improves mood and helps keep weight under control.
What do you know about the benefits and harms of yoga for women when losing weight? This is written about in a useful article.
The sequence of performing asanas in Hatha yoga is written on this page.
It is not surprising that running has become increasingly popular recently.
This guide is intended for those just starting out in fitness. No special equipment is required for this activity.
All you need:
- sneakers that will reduce the risk of injury and ease the load on the arch of the foot,
- suitable sportswear.
Setting goals
Decide what you want to get out of running:
Get stronger
If you are a beginner, start with brisk walking, then jog and gradually increase the pace and distance.
Weight loss
Adjust your diet to include more fruits and vegetables, lean meats, grains and low-fat dairy products.
Proper nutrition, combined with regular jogging, will make you slimmer.
Before you start
If you feel unwell or are recovering from an injury, please seek medical advice.
When your level of physical fitness is basic, start your sports activities with walking and then move on to running.
Over time, sneakers lose their shock-absorbing properties, so change your shoes every 400 km.
For beginners, moderation is necessary. Running three times a week, 30 minutes a day, would be the best option.
Benefits of running
- improved mood (a half-hour run improves mood due to dopamine, the happiness hormone that is produced during running),
- slimness (in one hour of intense training you can lose up to 1000 calories. This way you can constantly maintain normal weight and prevent obesity),
- improving immunity (jogging can make you less susceptible to certain diseases: colds, stomach upsets, fatigue),
- improvement of brain activity (regular fitness improves brain function, memory and thinking),
- preventing insomnia,
- strengthening bones (through running you will protect yourself from osteoporosis),
- beautiful skin (during jogging, blood circulation and sweating increase, which cleanses the skin and makes it radiant),
- help in the fight against stress (moderate exercise while running reduces anxiety and gives relaxation),
- makes you happier (run to improve your quality of life and improve your health),
- improves heart health and regulates blood pressure (regular running for half an hour a day, five times a week can extend life up to 3.5 years),
- promotes rejuvenation (regular jogging can protect against aging, having a rejuvenating effect on the female body at the cellular level)
Contraindications for sports
The load when running falls on the joints, so there are restrictions for people:
- with joint diseases (arthritis, problems with spinal discs, radiculitis)
Excess weight is harmful to joints, so be prudent and, if your weight is significantly higher than normal, prefer other sports as recommended by your doctor.
Run on flat, grassy surfaces or dedicated treadmills and avoid concrete surfaces.
Listen to yourself and, if you feel pain in your muscles and joints, do not tempt fate and consult a doctor.
Common mistakes
A classic mistake for beginners in running is overtraining. Beginners start playing sports with excitement and do it too often, until they experience symptoms of loss of strength, speed, and endurance.
Take a break of a week to 10 days to give your body time to recover. Control your urge to run and give yourself a break. The body needs rest after training so that the muscles become stronger.
Another mistake newbies make is incorrectly selected or heavily worn sports shoes.
Sneakers, with frequent running, quickly lose their shock-absorbing properties, so change them every 3-4 months.
A common occurrence is shallow breathing when running.
When breathing shallowly, air does not fill the lungs completely, causing shortness of breath.
How to start
On the first day, jog for no more than 10 minutes. The next day you will be able to assess your current physical condition.
Be sure to do stretching exercises before and after jogging to relax your muscles.
Always start your workout with a 5-minute warm-up. It may include brisk walking, marching in place, or climbing stairs.
Try to determine the duration of the initial workout, focusing on your own physical fitness: from 10 to 30 minutes.
Once you pass the 30-minute brisk walk, increase your pace and start jogging.
Give yourself time to calm your heart rate and rest after each set, and gently stretch your leg muscles.
For beginners, it is better to do jogging twice a week. Gradually, the body adapts to constant training and exercise will begin to bring pleasure.
It is more important to exercise twice a week, but regularly, than to run several times every seven days and then rest for a month.
Useful tips
Improve your mood
Turn on music in your player and run. Musical accompaniment will help improve your endurance and increase the duration of your run.
Set yourself a goal
Motivate yourself for sports success.
Training for a race or charity marathon will be one way to stay motivated to continue training.
Company with a friend
Find a group to run with, so you can support each other whenever laziness outweighs the desire to exercise.
Keep a sports diary
Write down every event in it: route, distance, time, weather conditions and how you felt.
Whenever your motivation begins to wane, open your notes and track your athletic achievements and improvements in physical fitness.
Create Experiences
To keep running interesting, add variety to your workouts. Change distances and routes.
- Start with ten-minute runs, which can be combined with brisk walking. This way you will accustom the heart muscle to physical activity and will not overwork at the very beginning of the journey to a new body.
- Before each run, be sure to warm up and cool down after. Warming up will help avoid injury, and stretching at the end of the workout will relax the muscles and enhance the training effect.
- Run in a way that suits you. Don't chase fashionable techniques. Listen to your body and do everything naturally. Then you will not lose the desire to finish your workout in 5 minutes. Physical activity will bring joy and pride to yourself. And this is the best motivation for long-term training.
- When the body adapts to light loads, be sure to increase your jogging time. The minimum time of continuous running for weight loss is 35 minutes. In the first 30 minutes of a run, muscles use up ATP and glycogen. After 30 minutes of cardio, fat reserves begin to break down. The more time you can run past the thirty-minute mark, the better.
- In order to effectively lose weight, it is better to run in the morning. After a night, the muscles have very little nutrients. The body will have to use its own fat to provide you with energy during exercise. For this reason, it is better to run on an empty stomach. Also in the morning the air is the cleanest with the highest oxygen content. Namely, this element is responsible for the combustion of fats in the body.
- Try to breathe as deeply as possible and through your mouth. Then running will be aerobic, which will help burn more excess. You need to check your running pace if you can carry on a conversation. Try telling yourself a poem. If shortness of breath occurs, run more slowly.
- Run regularly. At least every other day. If time and physical training permit, then every day. Such training increases metabolism even at rest.
Clothes for classes
Choose sportswear made from fabrics such as polypropylene, dryfit and matrix.
This will make you feel comfortable. Cotton gets wet and quickly becomes damp, which creates inconvenience:
- feels sticky and uncomfortable in the heat,
- In cold weather you can quickly freeze.
For women, it is important to have a special sports bra.
It should fit snugly against the skin without squeezing it.
Change your sports underwear every 70 washes as the elasticity and support properties of the underwear are lost over time.
Which sneakers to choose
Look for sneakers made from faux leather with nylon inserts for increased breathability.
Check the placement of thermoplastic urethane pads in the heel - they increase the stabilizing properties of the shoe.
Choose shoes at the end of the day, when your feet are slightly swollen and your feet are wider. If you are wide, try men's sneakers.
Don't wear old sneakers or poorly fitting sneakers. The sneaker should bend easily, be lightweight, and have a shock-absorbing insert in the heel. Try on shoes in a store with your socks on.
Memo for beginners
- if you are over 40 years old, overweight or have chronic diseases, consult a doctor before starting sports training,
- start with brisk walking for 30 minutes at a time. Increase your jogging time each set and alternate between walking and running.
- take a bottle of water with you for a run,
- give your body a break from training twice a week to avoid overtraining,
- plan your route
- choose flat surfaces,
- do not run near roads to avoid inhaling exhaust fumes;
- wear sportswear made of special materials that absorb sweat well and provide ventilation;
- Apply sunscreen to exposed skin;
- choose comfortable sports sneakers,
Caution Warning
- Eat a balanced diet.
- Drink plenty of fluids before, during and after your run.
- Be careful with headphones: you may not hear the warning signals of cars.
- If you prefer to jog early in the morning or evening, wear clothes with reflective inserts.
- Look at the shoes and check the level of wear; if part of the sole is worn out or cracked, the shoes need to be replaced.
Running is the best form of physical activity for women, which allows you to easily, quickly and effectively stay in shape.
Age restrictions are not an obstacle to exercise; do not let age be a barrier to acquiring a slim figure. Forward! to a healthy life and personal success!
The author of the video herself lost 55 kilograms and willingly shares her experience.
The undeniable benefits of running are known to absolutely every person. This sport has a powerful healing effect on the body and helps maintain physical fitness in good condition throughout life. But many novice athletes are interested in the question, which running is healthier - in the morning or in the evening? Experts believe that running in the evenings is better for many people. Let's try to figure out why.
The right gear for an evening run
Running in the evening also means you need to prepare for lower temperatures later in the night and harsh weather conditions. You should have a set of clothes and equipment that will ensure comfort and safety throughout your run.
Vest with reflective elements
Preferably lightweight, a vest with a zipper will help keep your body warm and also make you visible. By unzipping and zipping, you can control how warm the vest keeps you warm.
Headlamp
An optional, but very useful piece of equipment. It will illuminate your path in the dark, helping you choose the safest road. It will also make you very visible. Modern models of flashlights are quite light, they can be worn over a hat or cap and do not feel much discomfort on the head.
Flashing lights
Similar to those used by cyclists at night, these simple flashlights are an inexpensive and effective way to increase your visibility in the dark. Remember that the red flashing light should be on the back and the white/clear flashing light should be on the front. Thanks to this, drivers and pedestrians can easily and in advance understand which direction you are moving.
What are the benefits of evening running?
The main beneficial quality of running, regardless of what time of day it occurs, is its ability to activate metabolic processes in the body, as well as enrich cells with oxygen. Evening running has its own specific features:
- It's easier to make time. In the morning it is usually quite difficult to force yourself to get up early and go for a run. Most people would rather spend an extra hour in bed than exercise. In the evening, over time, there are no such problems - anyone can devote an hour to self-development.
- Relieve stress. It is in the evening, after a hard day, that it is most optimal to relieve the stress accumulated during the day. Due to the fact that a large amount of endorphins are released during running, this sport is a well-known remedy for combating neuroses, depression and many psychological problems.
- Get rid of the calories you eat in a day. Jogging in the evening gives the body the opportunity to burn off excess food calories. After training, while you sleep, your muscles will spend energy, which will help effectively fight fat deposits. In addition, in the morning after running you will feel tired, which can negatively affect your ability to work.
- Cleanse the body. It has been established that it is in the evening that the human excretory system works most actively. With the help of running, you can enhance metabolic processes and help cleanse the body.
The only significant drawback of evening jogging is the increased air pollution from transport. But this problem can be avoided if you choose parks, squares or streets with little traffic for training.
The benefits and harms of evening running
Research has shown that most workouts are best done in the evening. Body temperature reaches its peak, which leads to elasticity and more productive work of muscles and joints. After waking up early, the muscles are less ready for intense physical exercise, while by the evening they are already warmed up enough to perform well in running even over long distances .
Lung function was found to be more than 6% better in the afternoon than at any other time. In such conditions, the athlete feels calmer and more comfortable, there is additional ease in movement, due to which endurance increases. Thus, running in the evenings can be considered an excellent alternative for those who do not have enough time to exercise in the morning .
If motivation is still not enough, then you can study in more detail what benefits of running in the evenings can be:
Stress relief
This is one of the main reasons why experts recommend running in the evening. Everyone knows that running helps produce endorphins, the so-called happiness hormone. After a hard day at work, such an energy boost will come in handy. All the stress that has accumulated at work can be relieved with just a short evening jog. This measure will also help avoid nervous breakdowns and depression in the future. As a result, the runner will feel more balanced and less short-tempered.
Fighting insomnia
Running at a moderate pace for not too long a time can help combat insomnia. During training, all the negativity accumulated during the day is removed, thoughts come into order, the body is saturated with a sufficient amount of oxygen - all this together can have a positive effect on the quality of sleep and its duration. It is important to remember that excessive stress can lead to the opposite result, so you need to carefully monitor your well-being and avoid overwork.
Cleansing the body
It has been scientifically established that in the evening the body's excretory system begins to work more actively. So running in the evening can help enhance this effect. As a result, metabolic processes lead to cleansing the body of harmful and unnecessary substances that could lead to negative health consequences. To get the maximum benefit, you need to drink water and keep your body hydrated while jogging.
Getting rid of the calories you eat
A definite plus for those who want to get their body into ideal shape . Evening workouts help get rid of extra calories that were eaten during the day. This will work especially effectively if after a run before bed there is no dinner in sight. Another advantage of such running may be that after exercise during sleep, the energy accumulated in the muscles will begin to be spent, using fat deposits.
What time should you run – in the evening or in the morning?
There is no strictly definite answer to this question. Different people have their own peaks of physical activity. For some, it will be more convenient to jog in the morning, but for others, training earlier will not bring any tangible benefit, but will only exhaust the body too much.
According to many experts, running in the morning brings a lot of stress to an unprepared body that is still half asleep. On the other hand, a morning jog for early risers will give you vigor and a boost of energy for the whole coming day, improve your mood and mobilize energy resources. In addition, in the morning the air is much cleaner, and there are almost no cars or people on the street, so nothing will distract you from your activities.
At the same time, night owls should not expose themselves to great physical activity in the first 2 hours after waking up in the morning. The optimal time for such people is 11-12 noon, but not everyone has the opportunity to run at this time. This is why many people choose evening hours. If running in the morning is easy and brings only positive feelings, nothing will stop you from doing it early.
Evening running rules
In order for running in the evenings to provide maximum benefits, you need to follow certain rules:
- Place for jogging. For evening workouts, you should avoid highways, busy highways and major highways. The air in such places by the end of the day is saturated with harmful substances and will have a bad effect on the body. It is best to run in parks, stadiums or nature.
- Duration of training. It is not recommended to overwork the body before bed - this can have a bad effect on your overall well-being and disrupt your sleep. At first, the duration of jogging should not exceed 15 minutes, and then you need to carefully increase this time. You should not run for more than half an hour in the evenings; it is better to run little by little with several breaks. After jogging, you first need to take a step, just walk for 10 minutes, and then stop.
- Running time. The optimal time for evening jogging is 19-22 hours. Beginners often make one mistake - they start jogging after a heavy dinner. This regime is harmful to the body, since evening meals transfer biorhythms to a passive state and it is not advisable to subject yourself to physical activity again. It is best to go jogging after coming home from work and taking a short hour's rest. It is acceptable to eat something light - for example, a banana or drink yogurt.
Regular training is of great importance. In order for running in the evenings to have a healing effect on the body, you need to do it at least three times a week. Don't miss your next workout. If it's too cold outside, you can run at home or go to the gym.
Hello friends! Yesterday we talked about running in general, but today I want to go deeper in particular. Namely: running in the evenings to lose weight. Are there any advantages to this particular routine? Is it useful? Who is this type of running suitable for and why? Let's look into this and other important details regarding evening sports.
The benefits and harms of running in the evenings for women
If stress has plagued you all day or PMS has set in, then evening running activates the production of a number of hormones that help relieve overload from the nervous system and prepare it for deep, restorative sleep without nightmares.
Read: The benefits and harms of ginger for women
Evening running is useful for women who are exposed to the sun all day. Recent scientific studies have confirmed that sweating can normalize the synthesis of melanin, and in its formula, which is needed to maintain an acquired tan and protect cell membranes from UV radiation.
A woman should go for an evening jog after washing off her decorative cosmetics. The skin will actively “breathe”, active processes in the epidermis will accelerate, due to which:
- increase skin elasticity;
- she will be ready to better absorb water and nutrients from care products;
- the activity of the sebaceous glands is normalized.
It is not recommended to run in the evenings for women who have been diagnosed with varicose veins in their legs and who spend the entire day in high, uncomfortable heels. In this case, it is much more useful to replace running with a foot massage or a foot bath with essential oil.
Video on the topic:
Who is the evening suitable for?
I have already mentioned that there is not much difference between morning and evening running, and you should focus primarily on your own preferences. Most fitness trainers insist that morning exercise brings more benefits: it speeds up your metabolism and helps you burn calories more actively - if you run on an empty stomach. All this is true, but... It’s easy to talk about getting up early for those for whom sports are work. The rest should return to everyday reality and honestly answer a few questions. Are you able to run in the morning? What time will you have to get up in order to run and get to work? What time do you have to go to bed to get your share of healthy sleep?
Something tells me you won't like the answers. What can you do, the modern rhythm of life dictates its own conditions, but this does not mean at all that you should sadly agree and do nothing. Can't do it in the morning? Run in the evening! This option has its advantages:
- Helps to stretch the body after a working day. This is especially true if you have a sedentary job.
- Relieves stress and relaxes. Unlike a morning jog, the need to go out for which only irritates many people.
- Improves night sleep by saturating the body with oxygen.
Night owls will especially enjoy running in the evening: by that time their biorhythms have just “swinged up” and are at the peak of activity. Jogging will help direct your energy in a useful direction and focus your attention. If you are a “night person,” you probably often work or go about your business late into the night, or even after midnight, an evening run will help you concentrate and spend your time even more usefully than usual.
Of course, all the benefits of evening jogging will remain only if you eat properly afterwards. I will tell you more about this below. In the meantime, let’s get to the main thing: how exactly you need to run in the evenings so that the results are not long in coming.
Pros and cons of running in the evening
Let's take a closer look at the benefits of running in the evenings to finally make sure of its worth:
It's easier to find time
Unlike morning classes, evening classes require much less organization in terms of self-discipline. Waking up is different for everyone, but, of course, for most of us it is not easy: we want to snatch extra minutes for extra sleep rather than spend them on anything else. You can still set aside 15-20 minutes for a light jog, but most often you won’t find the strength or desire for a more serious workout. Running in the evenings can help you look and feel your best without having to terrorize yourself by getting out of bed early every morning.
Duration of training
Since it is easier to find time for evening activities, the duration of the runs themselves can be set at your own discretion and well-being, not limited to the start of school or work. However, you shouldn't overdo it either. After training, you should feel slightly tired, not completely exhausted. Then such a run will not only not be dangerous for sleep, but even useful.
Readiness of the body for upcoming loads
By the end of the working day, the body is warmed up, all muscles are stretched and ready for stress. Due to this, the quality of the training improves, and the final result becomes much better. Also, the positive aspects include the fact that the risk of injury is significantly reduced, the body becomes less susceptible to pain, and you can completely forget about cramps.
Class schedule
To plan evening workouts, you can borrow a table from the article about running in general: the principle is no different. You can start by walking; for beginners, it will most likely be difficult to immediately pick up a brisk pace. And it’s not necessary - health is more important, right? Regularity and a gradual increase in load will allow the body to adapt to a new type of activity and not force the carcass, trying to aggressively lose weight, but harmoniously get rid of a fat belly and sides, while building muscle.
Calculate your training schedule for at least ten weeks at once - and if some reviews on the Internet promise noticeable results after just a month of training, feel free to go for such experts... for a run - because they lie, blatantly lie and don’t blush. For the effect of the classes to become noticeable in the “before” and “after” photos, it will take at least a month and a half, and in advanced cases, more. The main thing is not to slow down and know that the goal is nearby.
Be careful!
An important point in planning an evening run is to think about where to run in advance. Even if it seems that you know a certain path by heart and could walk with your eyes closed, do not risk running if there is no lighting there. This is unsafe in many ways. If you trip over an unnoticed pebble or a random root, you can, at best, get bruised, or, at worst, even break something for yourself.
Well, there’s no need to talk about the danger of stumbling upon various suspicious characters in dark corners - we ourselves know and understand everything. Hey runner, do you have a call? What if I find it?
If you don't have a well-lit and fairly safe running path in mind, consider joining a gym.
Eating after a run in the evening
Another important point for evening runs is food. A proper diet is generally important, I will never get tired of repeating this, but here the influence of food on the effectiveness of weight loss increases significantly: you need to take into account not only what and how to eat after a run (and whether to eat at all), but also what to eat throughout day. Your daily routine and activity level also matter. In general, I recommend starting with a calorie intake calculator. It will help you figure out how much you need to eat, taking into account your current and desired weight and other parameters.
There are also calculators for you:
- Basal Metabolism Calculator
- Body Mass Index Calculator
- Food Calorie Calculator
- Glycemic Index of Foods
Other calculators and tables are here.
Once you know your norm for weight loss, start planning your menu, arranging dishes approximately as follows:
- hearty breakfast;
- average lunch;
- snack half an hour before training;
- light dinner no earlier than an hour after jogging.
If you go to bed soon after finishing your classes, you can do without dinner. In this case, the calories allocated for the evening meal can be transferred to lunch and breakfast.
It is not recommended to run in the evening on an empty stomach, so you should not skip snacks... But this does not mean that you can enjoy chips or a couple of pies. The best choice would be yogurt or cottage cheese, fresh salad or fruit.
For dinner (if it is still present), it is better to choose light protein dishes - meat, fish or vegetables. The following dinner menu for the week is suitable for both men and women:
- Rye croutons with cottage cheese. Soak the pieces of bread in egg white and milk, lightly “grab” them in a frying pan (without oil) and add low-fat cottage cheese.
- Berry-oat smoothie. Mix a glass of milk with a half glass of yogurt or kefir in a blender, add half a glass of berries to your taste, a tablespoon of oatmeal and flaxseed.
- Carrot-apple smoothie with ginger. Here you need to chop one sour green apple along with a glass of carrot and orange juice, a teaspoon of fresh ginger and a tablespoon of honey.
- Vegetable casserole. Grated zucchini is mixed with a glass of boiled lentils and half a glass of chopped spinach, poured with beaten eggs (2 whole and 5 whites), salted to taste and baked with cheese for 20 minutes at 180 degrees.
- Steamed chicken breast. There is no need to explain anything: you put the fillet in a steamer or slow cooker, steam it, eat it, and be happy. Bonus: you can set it to cook while you run, no supervision required.
- Stuffed eggs. Boil a couple of chicken eggs, cut them in half and in a separate bowl mix the yolks with chopped green onions, yogurt, mustard, lemon juice and pureed avocado. Stuff the resulting mixture into egg whites and enjoy a healthy dinner.
- Steamed white fish. The same story as with chicken: fast, simple, delicious. I recommend taking lean fish with few bones - for example, hake.
This is just an example of proper dinners for evening jogging. Don't forget to take into account what you eat for breakfast and lunch, so as not to exceed the calorie allowance, but also to get all the necessary elements.
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Additional tips for running in the evening
In addition to the right equipment and route, there are a few other important things that will make your evening runs more productive:
Snack before a run
Chances are good that your evening run will happen at your usual dinner time. If so, be sure to eat well in the afternoon to replenish muscle glycogen stores. Most athletes can safely not eat from lunch to dinner, but eating immediately before going for a run is a recipe for discomfort in the stomach. So have a snack beforehand.
Eating after a run
Ideally, immediately after an evening run, eat “real food” rather than recovery formulas/drinks. Try to include foods that help recovery and contain a lot of protein (meat, fish or dairy products) in your diet. Be sure to drink several glasses of water with this meal. The sooner you eat after a run, the better: not only will you replenish your body's calorie needs and help it recover, you will also increase the time between eating and going to bed.
Warm-up
You won't have much time to warm up and cool down during your evening run, so try the following options. First, try being more active in the time leading up to your run. This could be a walk home from work or active games with your children. This will be enough to improve blood flow and make the first minutes of the run easier. Another option is to plan your workout so that you start at a slow pace. Remember, it's not just about warming up your muscles - your eyes and ears also need to adapt to moving in the dark.
Original article
Translation - Olga Polyakova
