The benefits of running in the evening
The main purpose of the workout is to improve health, increase endurance, and enhance fat burning - it is observed both in the morning and in the evening. Since all people are different in terms of psychological status, biological factors and night owls), everyone decides independently the question of the best time for sports. Any time of day has its advantages and disadvantages for running .
Benefits of evening classes:
- The most free organization of training. It is difficult for night owls to get up 1.5-2 hours earlier in the morning. Many simply do not want to deprive themselves of part of the night's rest. In addition, in the evening there is no need to keep track of time for fear of being late for work.
- According to scientists, at 18-20 hours the body is at the peak of vitality. The muscles are well warmed up, the joints are developed, the blood supply is in full force.
- It has been noticed that in the evening the human excretory system works more intensively, i.e. metabolism improves, toxins are eliminated from the body faster.
- After exercise, sleep improves. He becomes stronger and calmer. Many people who practice running in the evenings notice that less sleep is enough to fully recover.
- You can lose extra calories acquired during the day.
- The most important thing is that evening runs relieve stress, negative emotions, etc.
This training system has only 2 drawbacks:
- It's hard to force yourself to exercise after a long day at work. However, from the very first classes the runner will feel their necessity and usefulness.
- In the evening, the atmosphere of a large city worsens and is filled with harmful substances. To reduce their negative impact, it is better to choose places away from roads and enterprises: forest, park, square.
Conclusion: running in the evenings is useful, but to achieve the desired result, follow the necessary rules.
The influence of biorhythms on running time
To understand what time is best to exercise, listen to your own biological clock. They determine what time it is better for you to be physically active and lead an active lifestyle, and when it is better to rest.
If the thought of a morning jog makes you sad and disgusted, you shouldn’t force your half-asleep body and push it out at 6 am to exercise. Such training will do more harm than good, as it will negatively affect the nervous system. In this case, it is better for you to go jogging in the evening. Jogging after a working day will help you get rid of stress accumulated at work and relax your muscles before going to bed. By the way, evening running is a good prevention of insomnia.
The influence of biorhythms on running time
If getting up early and being physically active makes you feel energetic, energized and in a good mood for the whole day, then a morning jog is ideal for your biorhythms. For those who live according to the morning person's schedule, the peak of physical and business activity occurs in the first half of the day. At the same time, the fatigue accumulated during the day can cause irritation at the mere thought of an evening jog.
In addition, there are people who are far from ornithology. They go to bed and get up at a time convenient for them, depending on their work mode. If you fall into this category, you may find it convenient to run during the day if your daily routine allows.
If you go against your biological rhythms, you can cause harm to your health. It doesn't make much difference what time of day is best to run, the main thing is to do it regularly. Remember that training should be carried out with desire and pleasure, and then it will bring maximum benefit to your body.
Why do you need evening jogging?
The benefits of physical exercise are undeniable - health improves, excess weight disappears, metabolism normalizes. Only the approach to training is individual and takes into account age, the presence of diseases, excess weight, etc.
Jogging is most needed by people leading a sedentary lifestyle - office workers who spend most of their time at the computer, and other employees.
Running in the evenings compensates for the lack of movement and relieves accumulated stress.
Video. When is it better to run and exercise, morning or evening?
Evening running – WHY run in the evenings
Running in the morning vs running in the evening - When is it better to run - morning or evening - Tips for beginner runners
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Evening running – WHY run in the evenings
Everyone has heard about the benefits of morning running, but almost no one has heard about the benefits of evening running. However, I think evening running is more useful than morning running, if we consider the benefits of running as a means of increasing performance and personal effectiveness during the day. And also as a means of restoring nerves and strength if you work very hard.
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How to properly run in the evening
Sports activities should not be started after dinner. The goal of the race determines the required time after eating. If training is done to maintain health, it is enough for 1.5-2 hours to pass after eating. For weight loss, it is better to increase this time to 3 hours. It’s good to drink 300 g of water 20 minutes before training.
You need to run at a slow pace - jog. What is important is not speed, but distance and regularity of exercise. Those who decide to quit sports quickly return to their previous parameters. This will tell you the answer to the question: is running in the evening beneficial or harmful?
The torso is kept straight or slightly tilted forward, the shoulders are turned, the arms are slightly bent at the elbows and move together with the legs when moving. The rest of the running technique is of little importance for an amateur athlete.
It is considered optimal when you inhale through the nose and exhale through the mouth. But while running this is not always possible. Professional trainers allow breathing entirely through the mouth or nose, whichever is more comfortable for the runner.
It's good to have a small bottle of water with you so you can take 1-2 sips periodically. You should never stop for this. You need to go to a fast pace, and then gradually reduce the speed.
To avoid getting bored during the run, you can take a player with headphones and listen to your favorite tunes. Fitness trackers provide this function. In addition, with their help you can more accurately determine training parameters: heart rate, number of kilocalories burned, running speed and much more.
Who should not run before bed?
All persons with problems with tachycardia, pressure surges and vascular diseases. Also, evening running is not recommended for people suffering from nervous overexcitation, anxiety disorders and having problems with healthy sleep against the background of periodic insomnia. If people with these and similar health problems begin to perform evening cardio training, they are guaranteed to be overtaken not only by problems with sleep, but also by overload of the heart muscle, increased heart rate in the first half of the night, overwork and a complete lack of energy in the morning.
What kind of warm-up is suitable before an evening jog?
Since in the evenings the body is in most cases prepared for the race, minimal warm-up is required before training. Walk, increasing your pace, stretch your stiff muscles. Arm swings, forward lunges, and squats are the main warm-up exercises.
In order not to miss any group of muscles or joints, you can start from the neck, gradually moving to the legs. In the evenings, only 2-3 exercises for each group will be enough.
Running from extra pounds
Research shows that exercising briefly after waking up burns up to three times more calories than exercising at other times. Therefore, it is better to run for weight loss in the morning.
The fact is that during the night the body uses all available reserves of carbohydrates (this is the most accessible source of energy). At the time of the morning jog, a new portion of carbohydrates has not yet arrived, and the body is forced to use up fat reserves, which it would otherwise be very reluctant to part with.
In addition, morning aerobic activity “spins” your metabolism for the whole day. This means that for some time after your workout, you will spend more calories on everyday activities.
Important: this method of losing weight can definitely be recommended only to those with excess fat deposits. There is a danger of burning muscle mass instead of fat, and this is an undesirable development.
If your goal is to lose weight, but early jogging is unrealistic for you, run at a different time of day. Listen to your body, give it the opportunity to choose what time is best to run.
People who are losing weight often wonder: how much should you run to lose weight? To train in the morning on an empty stomach, 20-30 minutes will be enough. At any other time, to lose weight you need to run for 40 minutes. When the body adapts to the stress and endurance appears, it will be effective to exercise from 40 minutes to an hour for fat burning.
How long and once a week is best to run?
It is better to change the intensity of the load gradually. You need to start running 10-15 minutes a day, moving at a slow pace. As you get used to it, increase the time, bringing it to 40 minutes in the first month of training. The possibility of increasing your jogging time is indicated by your general condition, pulse rate, absence of unpleasant sensations, or pain in the side.
Fat burning begins 20 minutes after the start of classes. However, even for this purpose, you should not rush to increase the speed or distance of the race.
To improve your health, it is enough to include training 2-3 evenings a week. To lose weight, it is good to run 4-6 times during the same period.
After a month, it is recommended to add 1-2 minutes to each lesson. The maximum duration of a run is 1 hour. You cannot run for more than the specified time, as this leads to undesirable effects.
Running before or after strength training?
Cardio training develops endurance and helps burn fat. Strength training makes muscles stronger, accelerates anabolism, which leads to weight loss. Let's answer the question: when is it better to run ? Should you do it before or after strength training?
Professional athletes and experienced bodybuilders usually do not run before training. Running is mainly done by people who want to stay physically fit, such as security officials and military personnel.
For beginners in the gym, it is better to run for 2-3 minutes before a strength session, keeping a slow pace. If the speed is too high, there is a risk of not being able to withstand the strength exercises.
Cardio training after strength training is more preferable. The glycogen reserve has time to be used up, and when jogging, the body begins to use up long-term fat reserves. You should be aware of your capabilities. Energy savings should be moderate when starting a workout, but it is important to save it for the run.
Is it necessary to run every day?
Daily jogging is a reason for joy. You were able to overcome yourself and take up sports seriously. But is it necessary to run every day or can you limit yourself to a few workouts a week? Both options are fine.
Running every day is useful if your goal is to achieve athletic results, tone muscles or lose weight. In this case, constant load will have a positive effect and speed up the process of achieving results. But one day of rest during the training week should be present.
If your goal is to build muscle in your buttocks and thighs, then daily running is not suitable. In order for muscles to grow, they need to be given rest. Limit yourself to 3-4 runs per week. The rest of the time, just rest or train other areas of the body.
How do you know if your run was done correctly?
For every novice runner, this question is of paramount importance, since only the right physical activity brings results. Otherwise, no effect will be achieved. Those who have never run before or started training after a long break feel muscle pain the next day. If this is not the case, then either they are overtrained or something was done incorrectly.
You shouldn't stop running. You need to adhere to the basic rules and be able to recognize the needs of your own body. It should be remembered that muscle pain will torment until the tissues become sufficiently trained, that is, they get used to the load. After some time, the painful sensations will be replaced by pleasant fatigue, which helps you fall asleep quickly.
If you overcome yourself and find time to jog in the evenings, after two to three weeks you can see positive changes. Thanks to half an hour of running in the evening, weight is reduced, the functioning of the nervous system is normalized, and the heart muscle is strengthened.
Igor December 17, 2017
What should be your running technique, heart rate and breathing?
The running technique is the same at any time of the day: it is advisable to land on the center of the foot (closer to the toe) and place the foot completely on the surface. You can’t lean forward too much, and you need to move your bent arms in time with your steps.
There are many breathing techniques, but beginners do not need them. It is enough to know that you can breathe through your nose and mouth. A beginning athlete should be guided by his own sensations - the body itself will tell you how to breathe correctly. If your breathing becomes difficult, it means the tempo is chosen incorrectly. In this case, you need to slow down or walk quickly, but you cannot stop suddenly.
The heart rate should be no more than 100 beats per minute. If you are committed to serious achievements, keep a training table and strive for great results, then electronic sports gadgets will be useful for calculating information about physical activity: smart watches, fitness trackers, etc.
