Is running in the morning beneficial or harmful? Pros and cons of running in the morning

What is the benefit

The first thing that affects the quality of a run is the athlete’s condition. If you are a morning person, then getting up an hour or two earlier is not a problem for you. But with a predominantly nocturnal lifestyle, getting up in the morning does not bring pleasure; the body is weakened and not ready for physical activity. If you can’t change your schedule, then don’t torture yourself. For the rest, we’ll tell you about the changes you will feel after the first two weeks of exercise:

Discipline. Any sports training at the same time leads to self-discipline.
Health. An athlete’s circulatory system works much more efficiently, the heart muscles are strengthened, the risk of heart attack and stroke is reduced, and thanks to fresh air, lung capacity increases. Immunity also improves, and acute respiratory infections and colds are less common.
Energize throughout the day.
Endurance – after cardio training, strength exercises are better tolerated.
Increased appetite for those who have problems with it. In general, metabolic processes are normalized. If the metabolism is too high, it becomes lower, otherwise it becomes higher.
Losing weight. Cardio exercises are considered the most effective for this purpose.

However, there are features for the female and male body.

What are the benefits of running in the morning for women?

The following is important for girls:

Dopamine is produced - the hormone of happiness, so you will be charged with a positive mood all day long. This will reduce your cravings for sweets.
Beautiful, clean, tightened skin. A flushed face is a sign of intense blood flow. Such good blood circulation leads to the fact that every cell is saturated with oxygen and nutrients and is renewed.
No stress, the nervous system calms down.
Rejuvenation of the body, including the reproductive system. It is also associated with the influx of blood cells into the pelvic organs. Light jogging is especially recommended for women during menopause.
Slimness - for a girl it is very important to give the body shape and elasticity, but not to make the figure masculine. Unlike strength training, cardio training gives overall muscle tone, evenly distributing the load.

How does running in the morning help men?

In addition to the above points, which are also characteristic of the stronger half, there are features characteristic only of guys. Scientists have proven that with this type of load, hormones are produced that increase potency. The result is increased sexual desire and good erection. This is ensured not only by hormonal levels, but by increased blood circulation.

Strengthening blood vessels is the main prevention of early impotence, and supplying the body and brain with oxygen leads to the active work of brain centers that affect libido.

The benefits of running training

Many sports will help support men's health, however, when it comes to the effectiveness of training, the list of possible workouts is reduced. Jogging outdoors is beneficial for men for many reasons.

Activate metabolic processes.

The main reason for excess weight is physical inactivity. According to doctors, this is a serious problem of our time. Running and proper nutrition can speed up metabolic processes and thereby activate the fat burning process.

Cleanse from toxins.

With age, the body accumulates a huge amount of harmful substances that come from the environment and food. During running, sweating is activated, resulting in the release of toxins and harmful substances.

Train muscle tissue.

Running is a complex sport because it requires the participation of all muscle groups - legs, buttocks, abs, back, shoulders.

Strengthens the cardiovascular system.

Jogging is the best form of cardio exercise that strengthens the heart. That's why experts call running an excellent prevention of strokes and heart attacks.

Increases endurance.

The first workouts, as a rule, are difficult, but each subsequent run will be longer, because the reserves of strength gradually increase.

Extend life.

According to statistics, men who run have a life expectancy of five years longer. At the same time, the quality of life improves - the man remains socially active for a long time.

Running is of particular importance for male potency. This is due to improved blood circulation, so even a short workout is beneficial for the genitourinary area.

It is important! Testosterone is the most important male hormone that controls potency. The positive effect of running on potency has been established in clinical studies. Statistically, long-distance runners are more successful in the intimate sphere.

The benefits of exercising in the first half of the day

When you return home after school or work, you can barely find the energy to workout. But morning running, on the contrary, will energize you for further activities. This occurs due to the enrichment of the body with oxygen, which enters all organs along with increased blood flow.

The second advantage is that when jogging in the evening, you risk not falling asleep, since there will be too much activity, so it is best to devote hours to this activity after waking up.

Another feature concerns those who want to lose excess weight. Fats begin to be used only after carbohydrates are consumed. After several meals, a lot of them accumulate, but on an empty stomach there is virtually no sugar left. For energy, the body has to use lipid reserves.

How to end your morning run

After running the planned distance, do not rush to go home immediately. Take a step and walk for another 5-7 minutes. This is necessary so that the body gradually returns to its usual rhythm.

After this, do some stretching exercises. This will help your muscles relax after the stress.

When you get home, take a shower, and then be sure to have breakfast. The first meal should contain enough carbohydrates to replenish lost energy, as well as protein. Oatmeal and a couple of eggs will be a great start to the day.

How to run with the greatest weight loss effect

Fat is a reserve, so cardio training is best suited for eliminating it, since the muscles work in a calm mode for a long time. To spend energy more productively, you need to use the recommendation - jogging in the morning will lead to slimness if you do it for at least 40 minutes continuously. In this case, you can move at low speed. That is, prepare yourself not for a sprint, but for a marathon.

The second secret is not to eat fast carbohydrates before classes. They are absorbed very quickly, so they will become an energy source instead of lipids.

Life story

My neighbor Viktor Alekseevich started running when he was over 60 years old. Everyone dissuaded him - his wife, children and even neighbors. The man had a history of many different illnesses. But overall he was cheerful and cheerful. The attending physician gave the go-ahead, because there were no obvious contraindications to jogging. It all started with small runs around the house, literally ten minutes.

Then Viktor Alekseevich grew bolder and began running in a nearby park. As a result, he is now a famous runner in the area. Runs daily at the stadium. He flirts there with runners younger than himself. He feels great, has lost weight, and even looks younger. And he is the best proof that jogging is beneficial at any age!

Interesting video about jogging

That's all I wanted to tell you about the benefits of this type of running. If you have any questions, or have your own impressions and stories, be sure to leave comments. Subscribe to this blog if the article was interesting and useful to you. Good luck and health to you!

Great way to change your life

You will achieve any goals if you learn to make an effort on yourself. The motto of athletes is: the main victory is over oneself. And then you can conquer the whole world. You will see changes:

become more productive and purposeful;
you will learn to motivate yourself to do whatever you need to do;
stop putting off “for tomorrow”;
you will be more confident;
thanks to the hormones of happiness, every day will pass with a smile;
stop getting tired quickly, increase your performance, learn to use all your energy for this;
Enriching the brain with oxygen will put your mind in order, making it clear and not sleepy;
This is an excellent opportunity to quit bad habits, because after smoking a cigarette or alcohol it becomes more difficult to run.

After 2-3 weeks of constant jogging, you will feel changes in your life.

Is running in the morning beneficial: tips for beginners

If you are new to this activity, you should start exercising gradually, otherwise it can lead to sprains, muscle pain, calluses on the feet and increased fatigue. After such a set, you won’t want to repeat your morning “feat” the next day.

Enter the sport gradually, start with a short workout, alternate jogging with walking, but don’t stop. Our recommendations:

Before you start, evaluate your preparation - whether you have trained before, what is the interval between these periods.
Are you overweight? Usually, overweight people have a more difficult time taking their first steps.
Buy sneakers with good cushioning and sportswear made of breathable fabric with ventilation. Don't skimp on ammunition. If you are starting in winter, we recommend ordering equipment from the Stayer online store. In the catalog you will find a large selection of insulated jackets and trousers, which are characterized by wear resistance and the necessary air circulation.
Spend the first 10 minutes warming up. Without warming up the muscles, there is a high probability of damaging the joints.
Remember that running is also an exercise, which means it has its own execution technique that you need to follow.
Take your heart rate before and after your run, or invest in a heart rate monitor.

We will also give some recommendations that will help you get the job done and not give it up halfway.

Tip 1: overcome laziness

The habit is developed within three weeks. Exercise daily, force yourself to get out of bed early, so that after 21 days it becomes a pleasant and easy ritual. Come up with a reward for keeping your word to yourself.

Tip 2: Find a company

Is it worth running in the morning if the bed is much warmer and more comfortable? But the question changes dramatically if a friend, colleague, neighbor or other half is already waiting for you on the street. You won't want to let your companion down or show yourself in an unfavorable way and be forced to go.

Tip 3: Make a bet

It’s always unpleasant to lose, and if you, for example, gamble money, it’s also costly. It is advisable to argue with someone who will control you. It could be a family member or neighbor who is always looking out the window. This will be an additional incentive for new achievements on the treadmill.

Preparing for a morning run

Before starting a run, you need to warm up for 8-10 minutes. You need to perform all sorts of rotational movements to prepare the muscles, ligaments and joints for the work ahead.

Particular attention should be paid to the knee and ankle joints, since when running they bear the bulk of the load.

also need to take care of sportswear and shoes . Sneakers should have shock-absorbing soles that provide good grip on the surface. Clothing must be selected according to the weather, so that it is not too hot or cold while running. Clothing should not restrict movement throughout the entire distance.

In addition, you need to plan a route for your morning jog . This can be either a park or the streets of your city (it is important to pay attention to car traffic). Also, as a venue for running training, you can choose a stadium with athletics tracks, to which free access is provided. There are such stadiums in almost every city.

How to run correctly

A few rules:

Give your body an hour after waking up to prepare for physical activity. During this time, you can do hygiene procedures, have a light snack, and walk to the stadium at a leisurely pace.
Create a running schedule.
Each time, start with a warm-up (at least 15-20 minutes), and end with a cool-down. The last exercises should be done gradually reducing the load on the heart.
Choose a place away from roads with fresh air.
Breathe correctly. Inhale through your nose, it should be short. Exhale – twice as long, through the mouth.

Recommendations for women

Refrain from intense training during menstrual periods. Movement can lead to uterine bleeding and increased pain. Running is also prohibited for pregnant women and immediately after childbirth.

Pay more attention to your breathing; it is more difficult for girls to keep it in a certain rhythm than for guys. If your goal is to burn excess fat, then you should move slowly but for a long time.

Rules for a man

The stronger sex has a high risk of developing flat feet if the movements are performed incorrectly. The weight of the body should be distributed evenly over the entire foot using a roll - from landing on the heel to a smooth transition to the toe. The second tip is to choose shoes with good shock absorption and orthopedic insoles. Running in the morning is good, but only in good running shoes. Sneakers are absolutely unsuitable for this.

Another recommendation - if you want to have sculpted muscles and not lose weight, then limit yourself to 20-30 minutes, but give it your all.

Men have a harder time with leg injuries, especially muscle strains, so don't skip the warm-up.

What time to start jogging

Morning is a different concept for everyone, it all depends on how you get up. Let's mark this period like this - after you wake up, but before lunch. Four time periods can be distinguished:

From 4 to 5. Suitable for absolute early risers. The advantage is the complete absence of people, cars, as well as the awakening of nature, the first glimpses of dawn, the smell of dew.
6 – 7. The interval is most popular because there is time to get ready for work and have a measured breakfast.
8 – 9. These are the hours when there are a lot of passers-by and transport on the streets. If you run in crowded places, you will disturb others. It’s better to take a closer look at forests, stadiums, and parks.
10 – 11. Suitable if you work on an individual schedule, but in the summer by this time the sun can be very hot. Don't forget to wear a hat.

You must get up at least an hour before class.

Jogging in the morning or evening

Many people wonder when the benefits of running will be greatest - in the morning or evening? In this case, there is no need to draw hasty conclusions. Jogging in the morning will be a good opportunity to wake up your body. But this can also be dangerous, since at this time he is still dozing, but is already exposed to physical stress, which leads to negative consequences, for example, a heart attack.

But you still shouldn’t forget about morning jogging - you just need to choose a uniform load and warm up well before jogging. No need to run long distances. A distance of up to 500 meters will be enough for you, the main thing is that it has benefits for the body and body.

If we talk about jogging in the evenings, then this situation also has its own characteristics. The opinion of many experts is this: jogging in the evenings helps eliminate insomnia. It is considered an acceptable option, since in the morning a person gets ready for work, his thoughts focus on it, and by the evening, at the end of the working day, the person does not think about it at all. This factor helps you not to rush, but to spend more time on the run itself.
There is a slight problem in this case. In the evening, especially on city streets, there are a large number of cars, which leads to air pollution than in the morning, when the city is just waking up and there is not so much traffic. In addition, the air in the morning is not only completely clean, but also fresh, which has a positive effect on the human body. If there is a park near you that is located away from the road, then it is best to choose this particular place for training.

What happens if you run in the morning before breakfast?

The body will begin to consume energy from muscle tissue, rather than from fat reserves. A complete lack of food is contraindicated both for those who want to lose excess weight and for those who combine cardio with strength training.

It is best to divide the first meal into two portions - eat a small one after waking up, and a second one 40 minutes or an hour after exercise.

What to eat beforehand

To lose extra pounds, eating heavily is not recommended. You should drink a glass of sweet tea with a small whole grain bread. This amount will be enough to awaken the metabolism, but not enough to maintain energy - the body will have to use fat reserves.

Other athletes can choose something from the list for breakfast:

porridge - oatmeal, rice, buckwheat, pearl barley, semolina, wheat;
sandwich with fresh vegetables;
omelette with bacon;
sports nutrition;
Bananas, grapes and dried fruits are good fruits.

The main task is not to accept quick sandwiches, that is, you need to give up baked goods and baked goods. The useful elements should be enough for the entire cardio workout.

Should I eat after running in the morning?

Be sure to eat breakfast after your run, as this will close the carbohydrate and protein window. If this is not done, the body will begin to consume muscle mass as an energy source. Even those who are losing weight should not be afraid of eating, because cardio speeds up metabolism.

Three rules remain:

Avoid eating for the first 40-60 minutes. This time can be spent leisurely returning home and showering.
Balance your diet.
Avoid baked goods and excess sugar - these are “empty” calories that have no benefit.

How long should a run last?

You can start with 15 minutes and finish with 1.5 hours. It all depends on a number of factors:

Individual training. Increase the duration over time, but start small.
Health status.
Weather. In extreme heat and cold it is difficult to hold out for more than an hour, but in winter you can warm yourself up, wear a suit from the Stayer collection, and in summer you can hide in the shade or be near a body of water.
Intensity. If you go for a run every day, then you don’t have to break records, but just maintain your tone. With 2-3 times a week you can push yourself harder.
Speed. Sprint and marathon are different distances and times, choose one for yourself.

The main time limiter is well-being.

What does a morning run give you every day?

You'll lose weight but start building lean muscle mass. At the same time, waste and toxins will begin to leave the body, all organs will be enriched with oxygen and work better. And you will feel a decrease in fatigue and a surge of vitality.

Well-being control

Focus on your pulse and blood pressure. It is most convenient to wear a heart rate monitor to monitor the medical show constantly. It is necessary to maintain a range between the permitted minimum and maximum.

Let's assume that you are 20 years old. Using the table, let’s look at the maximum heart rate, it is equal to 200: