Running in the morning for beginners - training schedule, recommendations, benefits of running in the morning

The benefits of running in the morning

A morning run is the best start to a new day. It will invigorate you better than any coffee, and with regular training it will cause a healthy addiction. In addition, it contributes to:

active burning of calories and weight loss;
increasing physical endurance;
normalization of blood pressure;
increasing the capillary network;
better ventilation of the lungs;
increasing stress resistance;
acceleration of metabolism;
increasing brain performance.

Conclusion

Morning jogging is your chance to gain much-awaited health, recharge with the necessary energy and add more positivity to your life. Finally, here are some useful tips:

try starting not with morning runs, but with evening ones. After a while (for example, 1-2 months), you can switch to the morning version. It will be easier this way, because you will already have developed the discipline and habit of running. And the body will feel pleasant changes;
start running on holidays or weekends. This makes it easier to get into the “working” mode;
pack in the clothes (underwear) you are going to wear for a run. All that remains is to put on pants and sneakers.

Remember that with morning running you develop the best character traits - will, endurance and determination. All this will be very useful in life.

How can a beginner start running in the morning correctly?

Don't know how to start running in the morning? First, remember what time you usually go to bed and how many hours you need for proper rest. It usually takes 1–1.5 hours to prepare and carry out a run. To ensure that you are on time for work and still get enough sleep, lights out must be no later than 10 p.m. And even better at 21.00.

Over time we figured it out. Let's move on to the most difficult part: how to force yourself to run in the morning? Jumping out of bed abruptly and rushing headlong without having time to really wake up is a bad idea. In the morning, the blood is very viscous and it needs to be dispersed gradually so as not to harm the cardiovascular system.

When the alarm rings, lower your leg from the bed, then put it back and put it back on the floor. A few repetitions like this and your eyes have already opened. Then we wash ourselves, drink a glass of water and have a light snack. It is not recommended to train on an empty stomach, just like on a full one. One banana or a glass of yogurt is enough for refueling.

The next stage is warm-up. It is strongly recommended not to ignore it. It is very important that the joints and ligaments are prepared for the upcoming loads, and that the muscles are in the right tone. Otherwise, there is a high risk of injury on the very first day of running. You can do exercises at home, but it's better to do it outdoors.

To begin, walk 100–200 meters at a normal pace. After this, begin to gradually increase the pace. We walk another 200 meters at a brisk pace and proceed to the main part. We perform simple exercises: swings, bends, squats, etc. In total, the warm-up should take 15–20 minutes. And don’t overdo it—you’ll still need strength.

Still don't know how to start running in the morning? Then try to find a like-minded person. Playing sports with a group is always more fun. Yes, and you will have to go to training immediately for yourself, “and for that guy.” After all, it's not good to let your friends down.

Problems and solutions

As we mentioned, running in the morning is a real problem for many people. On the other hand, we know that any problem can be solved. The main thing is to know the basic methods. We will consider them below:

How to force yourself to wake up? To get into the right rhythm, start your classes not on a weekday, when your head is full of extraneous things, but on a holiday or weekend. The first run should not be early. Sleep until 6-7 in the morning, wake up slowly, drink water (kefir) and go for a run. At the same time, it is not necessary to make an effort on yourself, and set records - just walk 1-2 kilometers or alternate steps with running. Upon returning home, you can calculate how long the run took (taking into account preparation). In the future, the collection process will be faster.
How to set yourself up for sports mode? We have already said that from a time standpoint, running in the morning is simply ideal. There are several reasons:
Running in the morning is much more pleasant. There are almost no people and cars, the air is fresher;
After waking up, the body has enough energy to realize its intended goals. All you need to do is prepare for a run. The main thing while running is to forget about problems, an evil boss, lack of money, and so on. Take this half hour for yourself and your body.
How to choose the right technology? The optimal duration of a morning run is about 25-30 minutes. At the same time, it is not necessary to show excellent speed qualities. In this case, quality is important, not speed. The best option is to use the jogging technique. To put it simply, this is standard jogging. The benefits of such a run include:
- positive effect on the heart and blood vessels;
strengthening muscles, burning excess fat deposits, protecting against cellulite;
increasing overall energy, providing assistance in the fight against depressive conditions.

Under no circumstances should you overload your body right away - take the time to do quality stretching and warm-up. If you are just starting your “career” as a runner, then divide your training into two key stages:

Run as slowly as possible at first, alternating between walking and running. The total lesson time is 10-15 minutes. From the third week, increase the rate to 20-25 minutes and so on. After 1-1.5 months, the training duration should be about half an hour. If you do everything correctly, then by this time shortness of breath will go away, and running itself will begin to bring true satisfaction;
at the second stage, you can switch to a different running system, focusing more on the duration of your runs. In particular, you can run 2 kilometers one week, after another 2-3 weeks raise the bar to 3 kilometers, and so on. However, do not forget that any training involves rest. While jogging, choose a pace that allows you to talk. Try to relax your body as much as possible and be at ease. If there is a slope ahead, then the pace can be reduced a little. The body must be straight, forward bends and strong deflections are not allowed. Throwing your head back is also prohibited (look forward). Watch your breathing. Please note that the “spent” part of the air must completely leave the lungs. At the end of the workout, you can accelerate by 60-70 meters. Next, walk at a slow pace, gradually decreasing it. A great option is to do some simple breathing exercises. At the same time, do not force things. Even with excellent health, the load must be added gradually.

How to find the perfect place to run? When a person wants to play sports, it is possible anywhere and anytime - on stairs, on stadium paths, in park areas, streets, and so on. On a free day, walk the streets near your home and find the best place for training. The main condition is maximum distance from the road and more nature.

Where can I find a partner? People who don't like to be alone often look for a running companion. At the same time, it is not at all necessary to invite one of your friends or acquaintances - it is enough to get a dog that will be a faithful friend while jogging. As a last resort, you can take your player with you, play your favorite music, and then there is simply no need for company.

How to dress? To get the most out of your runs, you need to dress appropriately. Think in advance about what clothes are most suitable for jogging. If you simply have nothing to wear, then buy a tracksuit and shoes. An important criterion (especially for sneakers) is comfort. Make sure that the shoes absorb shock well and that the ankle is securely fixed. When buying sneakers, pay attention to special models for running. It is advisable to wear socks made of cotton material. As a last resort, a small amount of synthetics is allowed. As for underwear, the criteria are more stringent - only natural fabric. At the same time, do not count on your efficiency after waking up - prepare everything you need right in the morning. Otherwise, your nerves will ruin everything.

How to maintain motivation and not quit classes? As practice shows, it is not difficult to start running in the morning. It is more difficult to maintain the initial fuse for a long time. Most athletes quit training after 1-2 months (sometimes even earlier).

To maintain the habit and make running in the morning regular, develop a clear program. For example, spend two hours running every week. This period can be divided into several days. For example, you can run three days a week for 40 minutes, or four days a week, but for 30 minutes.

You can control yourself using a special diary, where successes and kilometers traveled are recorded. In this case, regular self-hypnosis will be very useful. Girls should imagine themselves slim and beautiful, and men - strong and attractive to the fair sex. If it suddenly happens that your run is canceled (due to illness, bad weather, etc.), then you shouldn’t despair - you will always have the opportunity to make up for lost time.

How to run in the morning: technique

Everyone determines for themselves how much time to run in the morning. A standard morning run takes 30 to 40 minutes. However, running for the entire half hour is not at all necessary, and for beginners it is simply dangerous to health. It is better to start with a walk, gradually accelerating your pace. Then go for an easy run, and towards the end of the workout, accelerate as much as possible.

Interval running will help you get rid of extra pounds. To do this, you need to walk at a brisk pace for the first 10 minutes, run at an average pace for the next 15 minutes, and then push yourself to the maximum. As soon as you feel that your strength is running out, go back to medium running. Ideally, there should be at least 2-3 such high-speed jerks per workout.

And now about the technology itself. Of course, running in the morning for beginners is not an easy test. But still not torture. So relax your shoulders, look straight ahead and don't slouch. The arms are bent at the elbows at a right angle and actively working. The palms are unclenched. The step is soft but confident. The legs are slightly bent at the knee. We land on the middle of the foot, roll onto our toes and push off from the ground. During running sessions, it is very important not to lose your breath, otherwise the workout will end as soon as it begins. Therefore, try to breathe in the same rhythm: inhale through your nose, exhale through your mouth. One inhalation and exhalation should fit into 3-4 steps.

It seems that remembering these rules is simply impossible. But regular training will help you hone all actions to the point of automaticity.

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.

How long should you run in the morning?

How much to run in the morning depends on your general physical fitness and health status. The effectiveness of running training largely depends on its frequency. Therefore, you need to exercise at least 3-5 times a week. And on the other days, just go for a walk so that the body is in the right tone, but at the same time has time to rest and recover. Don't know how to start running in the morning? This schedule will help you quickly adapt to the load and train for your pleasure:

Morning jogging for weight loss

Jogging exercises in the morning are very popular among people trying to get rid of excess weight. Experts and doctors unanimously note that running is perhaps the most effective way to lose weight.

Firstly, even a 40-minute run can burn a very significant amount of glycogen, fat and carbohydrates. The average statistical values given by scientists, based on the results of modern research, are about 500-600 kilocalories during leisurely jogging. And secondly, the process of burning fat continues even 6 hours after the morning running workout. Moreover, this concerns not only women, who traditionally treat their physical form with extreme scrupulousness, but also men of various sizes and ages.

There are two main methods of running training that allow you to quickly and painlessly lose excess weight:

cross-country jogging in an easy mode, without high loads, lasting for 40-60 minutes;
intense training with a change of rhythm, which is commonly called “interval” among professionals and specialists.

Each of these modes implies its own characteristics and subtleties.

Morning jogging for weight loss

Easy cross

Such training is available to almost every person, regardless of his age, gender, anthropometric data and level of physical fitness. Its essence boils down to a steady run at a comfortable speed for about an hour. The first 30-40 minutes of such a run help the body to successfully fight glycogen and other toxins that accumulate in tissues, muscles, liver and other internal organs.

All subsequent time, stimulating the body with leisurely running allows you to successfully remove excess fats and carbohydrates. This type of jogging for weight loss will be even more effective if done on an empty stomach or after an extremely light breakfast.

Running with a change of pace

Such activities are recommended for more or less experienced fans of morning running. The principle of the method is to periodically change the rhythm. A comfortable, relaxing run at a comfortable pace is periodically replaced by fairly intense accelerations over short periods. At the same time, the duration of such training, due to higher energy costs, is reduced by almost half - to 30-40 minutes.

However, while saving time, this method requires more serious preparation and careful monitoring of your well-being.

Who is not recommended to run?

With all the undeniable advantages, running in the morning also has a number of contraindications. These include:

cardiovascular pathologies (especially a previous heart attack or stroke);
diseases of the respiratory system (asthma, bronchitis);
any chronic diseases in the acute stage;
pathologies of joints and spine;
glaucoma;
flat feet.

However, not everything on this list can be regarded as an absolute ban on training. Consult your doctor and together you will definitely find a compromise. After all, regular walking never hurt anyone.

When is it better to run in the morning or evening?

Professionals have differing opinions regarding the best time to run. However, experts are 100% sure of one thing: running for weight loss is effective at any time of the day. During morning exercise, the body draws energy from fat reserves. And evening jogging starts the fat burning process throughout the night.

However, running in the morning has a number of undeniable advantages:

stimulates metabolism, which slows down at night;
stimulates appetite (in the evening this is just unnecessary);
charges you with vigor and good mood for the whole day;
increases self-discipline.

In turn, evening jogging helps to cheer up after a busy day of work, get rid of negative thoughts and set yourself up for healthy sleep. Therefore, when is the best time to run, decide for yourself. In any case, this will only benefit your health.

How to properly equip yourself?

When talking about how to start running in the morning, it is very important to mention sports equipment. Running shoes should be lightweight, fit snugly and have special holes to allow the foot to breathe. The sole height is at least 1 cm. These are standard recommendations, and a sports store will always help you choose the right sneakers for you.

Running clothes are selected according to the season. In the warm season, the most open option: shorts and a sleeveless T-shirt (top for girls). When the temperature outside is below 17 degrees, we take out a tracksuit. If it tends to zero, we put on a light jacket and a hat.

Surely many people are interested in how to run in winter, and is it harmful to health? With the onset of cold weather, there are indeed fewer runners outside, but they continue to train indoors. If you do not have such an opportunity, then it is not at all necessary to stop running until spring. Properly selected equipment will help you not to depend on the vagaries of winter weather and will reduce the risk of getting sick.

For winter jogging, you need shoes with high tops and ribbed soles. Clothes are a little more difficult. To protect against cold and slush, you will need a special sports suit made of windproof and waterproof fabric. It’s a good idea to wear thermal underwear underneath. Use light gloves to protect your hands. A protective cream will help protect your facial skin from the piercing wind and snow.

Additional recommendations

We have thoroughly figured out how to start running in the morning. There are small but very important nuances left. Firstly, this is a place to train. It is better to choose it away from busy roads and, if possible, in a green area. A forest, park or square are rightfully considered ideal places for morning jogging. In the absence of such, a quiet street with an abundance of green spaces will do. For example, in the private sector.

Also remember to monitor your pulse. Its optimal performance while running is considered to be 120–150 beats per minute. If yours is higher than normal, slow down. To avoid unnecessary stops to measure your heart rate, get a fitness bracelet. To lift your spirits, run to your favorite music. Or you can combine business with pleasure by uploading an audiobook to your player.

And perhaps the most important nuance is motivation. All of the recommendations listed above will be useless if a person is not mentally and physically ready for training. For this case, there is a proven remedy - Leveton P. This sports complex contains natural Leuzea root, a plant that has a powerful tonic effect. Therefore, for everyone who finds it difficult to get out of bed in the morning and gather strength, such a remedy is simply necessary.

In addition, Leuzea is also an excellent adaptogen, helping the body quickly adapt to any unfavorable factors: increased stress, cold, changes in atmospheric pressure, etc. In combination with the richest complex of nutrients from bee pollen (the second component of Leveton P ), this will provide the necessary support to the immune system and increase stamina.

The androgenic effect of Leuzea will support hormonal levels and help in gaining muscle mass. Just in case you decide to visit the gym after your run. In short, no matter what sporting goals you set for yourself, Leveton P will help you achieve your plans!

What are the benefits of morning jogging?

Having decided to go jogging in the morning, first make sure there are no contraindications so as not to harm the body. Individual recommendations will allow you to achieve maximum effect.

Running is useful because it gives a person:

the ability to lose excess weight and improve overall body tone;
a surge of endorphins that helps normalize sleep;
increasing endurance and strengthening the heart muscle due to regular training;
strengthening the immune system by increasing the content of hemoglobin and red blood cells in the blood;
improvement of skin condition;
stabilization of pressure and respiratory organs, shortness of breath stops;
increase in overall performance;
activation of brain activity due to an intense rush of oxygen-enriched blood.

It is better to conduct classes in parks, squares, along the embankment, in places with clean air, away from heavy traffic, to minimize the entry of exhaust gases into the lungs.

Literature

Kulakov V. N., Popov Yu. A., Tikhonov S. A., Suslov F. P. Middle and long distance running / ed. ed. V. V. Kuznetsova. – M.: Physical culture and sport, 1982. – 174 p.
Athletics: a textbook for physical education institutes / ed. N. G. Ozolina, V. I. Voronkina, Yu. N. Primakova. – 4th edition. – M.: Physical culture and sport, 1989. – 670 p.
Polunin A.I. Methodological features of training highly qualified long-distance runners / A.I. Polunin, S.A. Snesarev. – M.: Soviet Sport, 1986. – 44 p.

Author: Korolev E. S.

Reviewer: reflexologist Kurus A. N.