Running for weight loss: how to run correctly and how much you need to run to lose weight, how to start from scratch, training program, reviews. What are the benefits of a morning run?

“Morning run” - we all once thought it was tempting to start exercising and gain a beautiful athletic figure. However, what are the benefits of running in the morning? And most importantly, is it so effective? Let's find out now!

The alarm clock is the worst enemy of every person. I would like to delay its inclusion for more late deadline, but instead for a morning run workout, you need to start it at least an hour earlier. Even having decided to change the time, there is no guarantee that the morning run will take place. The alarm clock can be turned off and fall asleep.

What are the benefits of running in the morning?

You cannot answer negatively or positively. The reason is the habits of each individual. If the rise in the morning is given by overwork, it’s probably not even worth talking about the morning workout. A broken state will not help in any way to get the effect of morning exercises. Pleasure is the main trump card of sport.

If a run is not fun, stop it, it won't do you any good.

Who gets up without any problems and after 10 minutes woke up training in the morning will give a great effect and a lot of positive impressions! After drinking a glass of cool water, and refreshing yourself with porridge, you can start the lesson.

Benefits of running in the morning

Morning jogging takes a minimum of strength, and the result is successful muscle training. Going to work, the feeling of drowsiness will pass. There will be a sense of accomplishment and a good mood for a productive working day. Returning home, you can rest easy because the training was in the morning!

During running, the work of the whole organism is activated. First of all, the heart trains, pumping many times more blood than at rest. Blood vessels develop, the volume of the lungs increases. And what is important - fat is burned!

The minute number of contractions of the heart is 60-90 beats. During physical activity increases to 120-180 beats. Therefore, during the same time, the heart pumps 2-3 times more blood.

As a result of regular running, the number of heartbeats per minute decreases, which means that the heart will have more time to rest.

How to run with the greatest effect for weight loss?

The main enemy of the figure is fat. It is deposited on the body and creates unattractive sides, stomach and thighs. The difficulty of dealing with it lies in the secondary consumption of fat by the body as energy.

This means that in order to burn fat, the main fuel, that is, protein, must end. Then the body begins to consume the reserve element.

The process of obtaining energy occurs by changing the state of one substance into another. So carbohydrate + protein = energy. Carbohydrate plays the role of a match, without it it is impossible to digest protein. Fat is the body's reserve in case of hunger. So many people go on diets. In fact, there is another way to make the body lose weight

Our task is to spend as much energy as possible. To accomplish this goal, there is a slow run. You will agree that the option is much more successful, because in the morning excessive fatigue is inopportune. It turns out a double benefit: you run slowly, and the benefits are greater.

Running in the morning can change your life!

Sport makes the body attractive, and this is a weighty argument for the desired half of society to pay attention. Isn't that what we train for?

Those involved in sports achieve their goals more easily. The main advantage that is acquired during training is confidence. Also, during exercise, the hormone of happiness is formed, which makes athletes positive people!

Good mood appears not only due to hormones. Running increases endurance, which helps to resist fatigue. A trained athlete is awake for 24 hours. At this time, he is able to lead a lifestyle that a common person lasts about 12 hours. The need for sleep does not disappear, but the energy really increases!

The rush of blood to the brain during exercise allows cells to renew themselves faster, which has a positive effect on the mindset. Therefore, the judgment that athletes are stupid has no justification. After all, there are much more stupid people among those who are not involved. Thus, sport develops the ability of the brain to work effectively. To use the opportunity or not is up to each individual.

What to do while running?

It seems like a paradoxical question, but it arises in many people. Running can be called an automatic function of the body, and in order to perform an action, we do not have to think. Everything happens by itself. Therefore, the time allotted for running can be spent thinking about plans for the day, thinking about work tasks or developing an idea.

During physical activity, the brain is able to more clearly show mental abilities and it will be easier to complete a judgment on any topic. Worth using.

If you don't feel like thinking, you can listen to music. Learners foreign languages often audio lessons are included instead of music. You can also play audio books. Educational activities during training - double bonus for one training session.

A lucky athlete who has found a partner, especially for running in the morning. When there is an interlocutor, it will not be possible to get bored and time will pass faster. You may even forget that you are running. Muscles still continue to work and become stronger.

Another benefit of running in the morning is the low noise level. Especially if the time of the lesson falls before 6 o'clock in the morning. There are few cars, almost no passers-by. You can enjoy the silence.

Controlling your well-being while running

You can get the maximum benefit by controlling your well-being. The main criteria of the condition are pulse and pressure. If you have a heart rate monitor at your disposal, it will be easier to control the heart rate. Minimum heart rate to reach health benefits calculated by the formula:

(Maximum heart rate + age)*60%

The maximum heart rate varies with age, but we will take 190 beats as an average. Age can be obtained from friends or in the passport.

The finished formula looks like this:

(190 + 20)*60%=126

Thus, the minimum heart rate while running should be 126 beats per minute. To calculate the maximum, replace 60% with 70%. The maximum recommended heart rate is 147 beats. Based on the calculations, it is worth keeping the pulse in the range from 126 to 147 beats.

The pressure can be measured only after returning home. However, you can still control. With high pressure, you can feel how it pulsates in the ears, temples. It may hurt and dizzy or feel sick. Low pressure manifests itself in approximately the same symptoms. With the exception of the appearance of yawning - a clear sign of low pressure. With these symptoms, it is worth stopping the activity and just taking a walk in the fresh foggy air from the morning.

Harm from morning jogging can only be in case of contraindications to sports. But the list of benefits that running can bring is long.

The benefits of this exercise are obvious after a few runs.

Benefits of morning running

Also, morning running helps to cleanse the lungs due to the large amount of oxygen inhaled, and such activities help poor posture.

Running is not only useful, but also convenient. Evening time is not particularly conducive to active movement (although this is individual), but still there are not so many people in the morning, nothing prevents you from enjoying nature and fresh air. Morning jogging will help not only improve physical, but also emotional condition: distract from the hustle and bustle, help to tune in positively for the upcoming day.

A few tips on how to do morning jogging the right way

If you follow these simple rules, the effect of running in the morning will be noticeable after a while. The figure will gain harmony and smartness, and health will certainly improve!

Everyone has heard about the benefits of morning running. This is a great way to strengthen all body systems, work out muscles in a quality manner and, of course, lose weight. In order for running in the morning for weight loss to bring maximum benefit, you need to familiarize yourself with all its nuances. If you do everything right, then jogging will be an easy and enjoyable way to lose those extra pounds.

Many promised themselves to start a morning run for weight loss. However, for some, the eternal “tomorrow” never comes. But we ourselves understand what needs to be done. Excess weight, flabby muscles, a feeling of a decrease in the tone of the body, and also various health problems do not bring much joy. And then running becomes an excellent solution to all these problems at once.

The main advantage of jogging is their accessibility. Anyone can start running, and it does not require any financial investments. In addition, it is an aerobic exercise that contributes to the training of the respiratory and cardiovascular systems. When running, almost all the muscles of the body work, but at the same time you won’t be able to “pump over”, which worries many girls. You will simply find a beautiful and toned body.

And one more thing - a dynamic run contributes to the release of "happiness hormones" in the body, leaving no chance for stress and depression. The metabolism of those who run works more actively, the tone of the body improves, and resistance to diseases increases.

Can you lose weight by running in the morning? And, moreover, many experts consider morning running to be effective for weight loss. The reasons for this are as follows:

• During training, the body warms up, blood flow and sweating improve, and toxins are actively removed from body tissues. Thanks to an accelerated metabolism, you can lose up to 800 kcal per hour of running. Morning running is good because there are no “fast” carbohydrates in the body, and muscles draw energy from the breakdown of fat reserves.
• If you are overweight, running can put a lot of stress on your spine. After waking up in the morning, the compression of the vertebrae is significantly reduced, so morning running is especially useful.

There are people for whom running in the morning for weight loss is contraindicated. This applies to those who have problems with the joints, heart, blood vessels, liver, kidneys - they are at risk. It is possible that running will not be prohibited in all cases, but it is recommended that you first consult with your doctor. He may choose a more suitable alternative, such as walking at a brisk pace.

Morning run for weight loss: where to start?

Initially, it is recommended to consult with a specialist. He will give you recommendations on how to run in order to get the maximum benefit, and not harm, perhaps he will select another, more suitable alternative.

If you are a beginner, it is better to run three times a week for 10 minutes. This is the optimal preparation of the body for more serious activities in the future. If you immediately start running too often and a lot, this will provoke a sharp overwork. If after a few sessions you feel normal, you can increase the duration and speed of running. It is moderation and a gradual increase in the load that is the most important rule for newbies.

How much do you need to run in the morning to lose weight

When you finish the so-called " preparatory stage”, you can run every other day. The optimal frequency 4-5 times a week. It makes no sense to run every day, and the body needs time to recover. You can decide for yourself how much time to run, but experts consider the optimal time to be 6-8 hours in the summer, and 8-10 hours in the cold season.

How long should a run in the morning for weight loss last?

How long should a run in the morning for weight loss last? For beginners, 10-20 minutes is enough, then increase its duration to half an hour. For a person who already has some training, the optimal running time is 40-45 minutes. During this time, the body will have time to start the processes of fat burning, and you will not get too tired. Too long and intense running is also not necessary, as you may be too tired, and there is still a whole day ahead.

How to run in the morning for weight loss? An excellent option could be interval running. It differs from the usual jogging in the alternation of running of different intensity. For example, the first hundred meters we walk, then a hundred meters of jogging and another hundred meters - a sprint with your maximum efforts.

Running with maximum effort is very resource intensive, so these 100 meters will be interrupted by glycogen, and then, while walking, the body will quickly restore glycogen in order to use it again. Then, to cover its current needs, the body will also consume fat. In the 100 meters that you are jogging, the body will rest, spend and restore glycogen at the same time. For half an hour of such training, you will spend a large number of calories, although you will be very tired.

One of the options for the morning run program for weight loss is the following:

• First, 30-40 minutes of interval running according to the scheme described above without pauses and stops.
• Then restore breathing and conduct a strength cyclic training, which will include and isometric exercises, within 15-30 minutes.

Thus, by devoting 45-70 minutes to the lesson, we will get a full-fledged fruitful workout aimed at both burning fat and maintaining muscle tone. 2-3 such classes per week will be enough to keep yourself in shape.

Morning run for weight loss: rules

To run in the morning for weight loss to give excellent results, be sure to consider the following recommendations:

• Training. You should not run immediately as soon as you wake up - for the body it can become too much stress. Between waking up and activity should take at least half an hour. During this time, you can take a shower, drink tea.
• Warm up. Before a run, it is also very necessary, especially for beginners. You should not start running fast on the move - unprepared muscles may not withstand such a load. As a warm-up, you can use brisk walking, tilts, turns and other general strengthening exercises. Warming up will help prepare muscles and ligaments for exercise, prevent injury, muscle pain, will give you the opportunity to set yourself up for an effective run.
• Place to run. It is optimal to choose a place with clean air - a park or a forest belt. Instead of an asphalt path, choose a dirt one. Jogging along the road the best choice even if there is not too much traffic in the morning. As for paved paths, the minus of them is that there is a high risk of injuring the joints.
• Running technique.
• In how to run in the morning to lose weight, proper technique is incredibly important. Watch your posture. You can not slouch or lean forward - this increases the load on the spine and the likelihood of injury. Avoid chaotic arm swings, lowered shoulders, jumping on the entire foot.
• Completion of the workout. You also need to finish running correctly. Do not stop abruptly - it is harmful. First, walk a little, do some stretching exercises.
• Important choose the right shoes for running. It should be not only comfortable, but also designed specifically for sports. You need a comfortable sole and cushioning in the heel area - this will reduce the risk of injury and reduce the load on the feet.
• clothing. What you run in also plays an important role. Clothing should be made of lightweight materials, not allow you to overheat or freeze, and be appropriate for the weather. Women need special underwear to help fix their breasts. You can wear special warming pants and belts that increase the impact on the problem area.

Using all these recommendations, you can lose weight by running in the morning. It is also important not to forget about such a moment as proper nutrition. Your diet should contain enough substances necessary for the body, such as complex carbohydrates, proteins, fats, plant components. Don't forget about drinking water- in the process of playing sports, the body loses a lot of fluid, and these reserves need to be replenished. Combining a proper and balanced diet with quality morning runs will help you achieve remarkable results.

Most doctors and coaches talk about the benefits of morning running, and yet there is no unequivocal opinion on this matter. And this is understandable: unreasonable morning workouts can harm the body. And besides, there are a number of contraindications that make running in the morning undesirable.

Basic Rule This is a mandatory warm-up before the start of classes. When running, you also need to pick up speed smoothly, moving from slow to your normal pace.

We will tell you about the benefits and harms of morning running.

Benefit

Running is known to have a positive effect on the heart by increasing blood flow to the heart muscle and thereby making it more resilient. It is also useful for the lungs, as it increases their volume. Yes, and the entire cardiovascular system, receiving a load, is strengthened. Due to this, it grows general endurance body and its resistance to disease.

As for the morning run, with regular exercise, the body gets used to the early loads. This makes lifting quick and easy. A person wakes up in a cheerful state, which is important for a successful start to the working day.

Jogging in the morning is especially useful for those who complain of poor appetite: jogging leads to the expenditure of energy resources. It is clear that after it the body needs to replenish its reserves. And this naturally leads to increased appetite. So, having “waving” a couple of kilometers in the morning, you can sit down for a hearty breakfast.

Morning cross is especially important for those who want to lose weight. During the day or evening, the body burns fat only after it runs out of carbohydrates. And to deplete the carbohydrate reserve, it takes at least 20 minutes of exercise. But in the morning, when we just woke up, carbohydrates are actually at zero. This means that when running in the morning, fats begin to be burned immediately after the start of the process.

I must say about healthy sleep. If you run, for example, in the evening, the body needs to calm down and rebuild. And this takes time. Morning running, forcing a person to spend energy, in the evening makes itself felt with pleasant fatigue, which guarantees a quick fall asleep.

Harm

First of all, excessive loads are harmful. Anyone who runs faster than 11 km / h has the same chance of getting a heart attack as those who like to lie on the couch. Because the most the best way- jogging, not fast. Doctors consider 50 minutes to be the optimal time for running, and in general, they advise running no more than 2.5 hours a week.

This applies with absolute accuracy to running in the morning. But there is one more important nuance. If a person has problems sleeping, then early jogging will harm nervous system. This way of awakening will result in noticeable stress and, as a result, a general weakening of the body.

Let's add that in the morning it is not recommended to run for people with diseases of the liver, kidneys, joints and cardiovascular system. Problems with the spine and posture are another contraindication. So is hypertension. In addition, an obstacle to morning jogging can be individual characteristics: for example, the body “starts up” for a long time and does not work at full strength in the first half of the day. In a word, take care of yourself, run correctly and be healthy!

How to start running?

Yes, yes, “I want to start running”, “from Monday to go for a run”, “I should take care of myself” - it’s hard to even imagine how many times and in what languages ​​these words are pronounced daily. There is nothing particularly bad about this - our body is so arranged that lying at home in front of the TV is much more pleasant than running in a drizzling rain on a cold morning. But the path to the stars is thorny, and reset excess weight or strengthen the cardiovascular system, develop endurance just like that will not work.

And yet there are, there are running techniques that will suit even the laziest. Is it hard to run? And you go. Every day. Then add a minute of running until you can run for 15 minutes. Choose a slow pace, it is desirable to be able to talk while jogging, if you feel unbearable - slow down.

People are made to run, it's just that many have forgotten about it. One way or another, the moment will come when you can easily spend a quarter of an hour jogging. For this moment to come, you must adhere to some rules:

• Warm up. This will prepare the body for the upcoming Turbo mode and make it easier to stay in it.
• Try not to eat before running.
• Body position: the head looks forward, the chin is not pressed to the chest and not thrown back, the arms are bent 90 degrees and pressed with the elbows to the body, the legs are carried forward with the hip, do not play, the body is strictly vertical, we land on the middle of the foot, we push off with the base of the thumb (in the result is a rollover).
• Breathe the way you feel comfortable, but in cold weather we recommend inhaling through your nose.
• Don't be afraid of side pain. Slow down when it appears, after a few workouts it will stop bothering you.
• Pace. Take care of yourself, choose a moderate one - it's great for beginners.
• Do not take too wide steps, ideally the kick of the foot should occur under your body.

Golden Rule, of course, not necessary, but you will resort to it one way or another: every week increase the distance traveled by 10% (2000 meters - 2200 meters), the time spent on training (60 minutes - 66 minutes). After some time, you will remember with a smile that you once ran 2 kilometers in 18 minutes.

Now you can start experimenting - set goals for yourself and try to achieve them. Run such and such a distance in such and such a time, run on short distances with maximum acceleration.

If you are interested in weight loss, then you should know some of the nuances. The first 15-30 minutes of running the body consumes glycogen and ATP in the muscles, and only after this time does active lipolysis turn on, i.e. fat burning. This happens if you don't run very slowly. To speed up the onset of the state of lipolysis, the method of periodic (or ragged) running is best suited. Run 1 minute hard, 2 minutes slow, and repeat these cycles until you get tired. Choose the ratio of fast running to slow running. This method is quickly exhausting, but is the most suitable if you want to lose weight.

While running, you can meditate, listen to music or the sounds of nature, you can find a partner for yourself - perhaps one of the best ways to dilute your running routine. Nowadays, there is so little something pleasant and useful at the same time, and running is one of such rare phenomena. Enjoy it and it will reward you with good health and good mood.

Jogging in the morning: photos, benefits and contraindications, how to run in the morning for weight loss, the benefits of morning runs over evening runs.

What thoughts go through your mind when you meet a man out for a run in the park early in the morning? Probably something along the lines of “How great would it be to start your day like this.”

Jogging in the morning is one of the easiest and most available ways maintain vivacity of spirit and strength of the body. You can run at any time of the year, in any weather, and for this it is not necessary to spend a lot of time, buy an expensive simulator or a gym membership.

But how to decide on this responsible step? How much to run? What to wear? When is the best time to go for a run - in the morning or in the evening? Can you lose weight by running? You will find answers to these questions in our article.

Benefits of running in the morning

The ancient Greeks said: "If you want to be strong - run, if you want to be beautiful - run, if you want to be smart - run." Running refers to aerobic exercise, so it perfectly trains the respiratory system and the heart muscle. Moderate stress on the heart allows you to make it stronger and more resilient. While running, the lungs work harder, a trained, healthy heart drives more blood in one cycle, which increases oxygen consumption by cells, and nutrients are better delivered to organs and tissues.

Running has a positive effect on well-being: after prolonged exercise, the concentration of “happiness hormones” in the blood increases. Regular exercise prevents a heart attack, improves brain function, and helps normalize blood pressure. During running, all groups of skeletal muscles are worked out to one degree or another. For children, running is beneficial because it promotes bone development and corrects posture. But for morning runs to be beneficial, their duration must exceed 20 minutes.

Morning or evening runs?

Fresh air, lack of frantic traffic of cars and crowds of people - morning runs have their advantages over evening ones. Time in the mornings is always planned, on your working day you just need to get up earlier, and in the evening unforeseen circumstances may arise. But not everyone can apply the proverb “Morning is wiser than evening” to physical activity. For some, running in the morning is The best way start your day and spend it productively, and for other people - the strongest stress, which unsettles and prevents you from concentrating on work. Everything is very individual. When it is better to run - in the morning or in the evening, you can only check empirically.

Who benefits from running in the morning?

Morning running is definitely useful for people of the lark type. They are used to waking up early, so going out for a run neither light nor dawn is not difficult for them. But for owls, for whom an early rise is comparable to torture, evening runs are more suitable. In the morning, representatives of this type have a biological night, so the body is reluctant to perceive stress.

Morning exercises will also be useful for people who have problems with the spine, since after sleep the compression of the vertebrae is much lower, but only if there are no medical contraindications for running.

Jogging in the morning is useful for anyone who wants to protect themselves from colds. Morning air, in which the concentration of harmful emissions is minimized, helps to strengthen the immune system and heals the respiratory system. And jogging in frosty weather perfectly hardens the body.

Who can be harmed by running in the morning? Contraindications

If you do not sleep well at night, morning running will harm the nervous system even more, because it is stress for the body. Besides, this species physical activity requires a good level of fitness. There are a lot of contraindications for running in the morning: joint problems, some diseases of the cardiovascular system, problems with the kidneys and liver. But if we sum up all of the above, we can conclude that jogging in the morning will be beneficial only if after them you feel cheerful, energized throughout the day, and the exercises themselves give you pleasure.

If in doubt whether or not to run in the morning, consult with a specialist. You may need a full body examination to make sure that running is not contraindicated for you, and to choose such loads that will help improve your health, and not harm it.

Jogging in the morning for weight loss

During running, the body warms up, blood flow increases, sweating increases, as a result, salts and toxins are removed from the body more actively. While running, the metabolism accelerates, in one hour of training you can lose from 400 to 800 kcal, depending on the speed of movement and the weight of the person. Jogging in the morning is useful for weight loss because until a person has breakfast, there is no carbohydrate reserve in the body, and fat burning begins faster. Running loads reduce the feeling of hunger, improve intestinal motility, and help reduce the level of bad cholesterol in the blood.

When jogging, you should devote at least an hour to one lesson. The fact is that the first 20 or even 30 minutes the body receives energy from easily digestible sugar, and only after its reserves in the cells are exhausted, is it taken for a fat depot.

The best choice for those who want to lose weight is interval running. Need to alternate moderate loads with intensive: fast walking with leisurely running for long distances and sprinting for short distances. For one lesson, it is enough to do 2-3 accelerations for 1-2 minutes.

No need to start training, especially the first, with overcoming the cross. Be sure to do a little warm-up before your run. Simple exercises for stretching - torso tilts, head turns, squats will help prepare the body for the upcoming loads. Stretch your palms to your socks, do a few lunges - 5-7 minutes is enough for everything about everything.

Do not try to set a record on the first day - run several kilometers or practice 2 hours in a row. Morning runs are an exercise for vivacity, they should not exhaust, deprive you of strength, bring a feeling of complete exhaustion, because there is still a whole day ahead. Run relaxed, light and at ease.

How to run in the morning

1. Shoes
To make morning running both useful and enjoyable, you need comfortable shoes. Sneakers or sneakers with a soft flat sole will do. The ideal option is a special model for running, comfortable inside, with shock absorbers on the heels, which springs well and “breathes”.

2. Clothing
No tight leggings, tight, restricting movement, synthetic T-shirts. Underwear, T-shirts, shorts - only from natural fabrics. To prevent breast problems, girls are advised to purchase a special sports bra. Look for a model that is made from breathable fabrics that are comfortable to the body and that support the chest well.

3. Breakfast
It is better to have breakfast after a workout. But if it’s completely unbearable or for the purpose of not losing weight, you can drink a glass of water or eat fruit.

4. Place to run
For training, a forest path or a park area is ideal. It is not recommended to run along roadsides, along highways, near factories. Preference should be given to unpaved paths, running on asphalt is harmful to the joints.

5. Running intensity
Increase the load gradually. Always start with a light jog or brisk walk.

6. Frequency and duration of training
As for the distance, focus not on kilometers, but on time. Start with a 15-20 minute run every 3-4 days and gradually increase the length and frequency of your workouts. To feel good, it is enough to run for 35-45 minutes at intervals of 2-3 times a week. Daily jogging is not recommended even for athletes, the body needs time to recover.

7. Posture and breathing
While running, do not strain your arms, swing them freely to the beat of running, keep your body straight, do not bend at the waist, do not lean forward, and do not throw your head back. Breathe deeply, both through your nose and through your mouth.

8. After a run
You can not stop abruptly while running and immediately sit down or walk home. Reduce your speed gradually, after running for a while, walk at a fast pace, do some exercises to restore breathing.

At first, it will be difficult to force yourself to get up earlier, not to pay attention to inclement weather, not to come up with excuses for yourself in order to soak up an hour longer in bed, not letting go of your warm embrace. But over time, morning jogging will turn into a good habit. One fine day, the ringing trill of the alarm clock will become for you the melody of success, pride in your decisions and fulfilled promises.

A slender figure, a beautiful walk, strong muscles, sound sleep - all this you will receive as a reward for your efforts. I wish you success!