What to eat before running in the evening. When is the best time to run - morning or evening? Cons of evening workout

Evening jogging is a great hobby for women and men. Running is known to be the most natural way to exercise your body. For a person, this is the same natural property as walking or swimming. Running in the evenings will not force you to constantly choose the time, spend money on expensive sport equipment, go to the gym.

Wherever you are - at home, on vacation or on a business trip - you can always put on your sneakers and go to class. At the same time, you will look great and stay in excellent shape.

Morning or evening?

The benefits of running are undeniable not only for weight loss, but for the whole organism as a whole. To this day, despite the abundance of gyms, swimming pools and fitness clubs, jogging is extremely popular due to its high efficiency.

They are practiced not only by mere mortals, but also by stars, politicians, and public figures.

If you join them, you are guaranteed to find yourself in a noble, worthy company of associates! Let's figure out how to run correctly, how to calculate the optimal running time for yourself, and outline all the obvious pros and cons of this activity.

Many athletes and amateurs practice jogging in the morning, motivating this with a charge of positive energy for the whole day. However, this is not entirely correct. Evening - optimal time to relieve stress and heterogeneous loads accumulated during a busy day.

In the morning we are already fresh and alert, and intense aerobic exercise can create additional fatigue for us, which will negatively affect labor productivity and overall performance of the body.

Where is it better to practice normal exercises in the morning or articular gymnastics- and tones, and strengthens, and does not require much effort. Adherents of training after waking up unequivocally answer the question " run in the morning or in the evening? in favor of the first option.

They supplement their arguments with the fact that it is at this time of day that the air is the cleanest and freshest. You really can't argue with that. But still, evening runs definitely have more advantages than morning "analogues".

The main thing you should know is that running in the evening is ideal for losing weight. But this is what girls who decide to go jogging are mainly striving for. The fact is that by exerting a load on the body precisely at the late time of the day, we quickly and actively burn all the excess that we have accumulated during the day.

Simply put, even if you allowed yourself to eat a bar of milk chocolate at lunchtime, this will not affect your figure in any way, provided that you run in the evening.

Advantages and disadvantages of evening jogging

What else gives running in the evenings? Intensive stress relief! All the negative energy accumulated during a busy day is guaranteed to leave your body and soul when training for fresh air. In addition, you will quickly relieve fatigue and sleep soundly. And what, if not healthy sleep, contributes to normal life and tone?

Unfortunately, for all its merits, evening runs are also famous for quite objective shortcomings.

Among them:

Constant "stealing" time from your loved ones and loved ones. Of course, if you get up at 5-6 in the morning, you will not be able to deprive your spouse or children of your attention. But not everyone will like a busy wife and mother in the evening, because it is this period of the day that is intended for spending time together and relaxing;
Fast fatiguability. Unfortunately, the body, which was already tired in the daytime, can literally “give up” by the evening. Even if you master the training itself, upon returning home you will throw yourself on the bed and fall asleep without hind legs, again, depriving your loved ones of time and attention. But it is even more likely that you will simply stop finding the strength in yourself to additionally load the body and rather quickly leave the idea of \u200b\u200bevening or night jogging;
Hunger. We all know how you want to have a hearty dinner after a busy day at work. Sometimes people rush home not at all to rest, but to finally saturate the body and give their stomach the much-desired food. But training, especially when it comes to aerobic exercise, is in no way compatible with a hearty meal. Yes, you will have to limit yourself in food, going for a run. But this problem is completely solvable. You can have a light protein snack right after work, then come home, spend time with your children and husband, read a good book, and after 1.5-2 hours go to the stadium. If the feeling of hunger increases after training (which is quite natural and advisable), you need to stand for a while and drink protein cocktail. And then, with a calm soul, go into the arms of Morpheus.

But still, all these disadvantages are rather technical, and are quite subject to correction. The main thing is to do time management and plan your own time as efficiently as possible. So what do we get from running in the evenings - benefit or harm? Definitely the first!

Learning to manage our time

For example, there are certain health risks associated with jogging in the morning. Doctors unanimously advise to “load” your body no earlier than 2 hours after waking up (and, by the way, no later than 2 hours before bedtime).

In an effort to be in time, you will probably get up before the sun, which means that you will provide the body with intense stress. Imagine that you were woken up at three in the morning and made to immediately dance the Argentine tango. How will you feel? Your body reacts in much the same way to early training.

In addition, morning runs have another significant and very important disadvantage. During the night, our body loses a significant amount of fluid, and the blood becomes quite thick.

At the same time, you give a strong load on the heart, which a priori is not good - thick blood simply cannot move at the pace of a given speed. Rheology is disturbed, cardiovascular problems begin ...

Perhaps this is the main thing to think about when deciding to run in the morning. The harm of this activity for people who already have similar pathologies is completely undeniable.

We figured out the pros and cons of running in the evenings. It's time to arm yourself with comfortable running shoes, plan your workouts and get into action!

Organize outdoor training

If you have already been inspired by the benefits of running in the evenings and decided to start today, we advise you not to rush. The more clearly and carefully planned your run, the less likely you are to give it up soon.

Decide on your running technique. In no case do not start with a long-distance sprint! Jogging will be the best choice for a beginner - it is more like race walking, but at the same time no less, if not more effective. Gives a uniform and useful load on the entire body, promotes rapid weight loss;
Set a time. For the first week, twenty-minute runs will be enough. From the next one, start running for half an hour, and add 10 minutes every week;
Plan your day. Organize your time so that you can do everything. If jogging will force more important plans out of your life, you are guaranteed to stop doing them in a few days;
Choose a location. Avoid freeways, busy places and highways. Give preference to stadiums, especially if you are afraid of unnecessary attention. Better yet, run in the park. So you will achieve the main philosophy of jogging - oxygen saturation of every cell of the body;
Practice breathing. Without normal breathing, the whole load will go down the drain. It is also important to warm up well before jogging;
Choose clothes and shoes. Give the second Special attention. And in no case do not skimp on expensive running shoes - they are very important for a normal, healthy and complete run!

Everyone knows about the benefits of running, for a long time. It is the most accessible and universal view sports that have a healing effect on the entire body and help maintain a good state of physical fitness. We hear a lot about the benefits of morning running, but is an evening run good for you? Everything is individual here, but experts insist that some people just better running ate in the evening. Let's try to figure out what it is connected with.

Is it good to run in the evenings? Definitely yes. First, we note that regardless of the time of day running, it always helps to activate metabolic processes in the body, contributes to the enrichment of cells with oxygen, and helps to lose weight. There are also positive features that evening running has:

It's easier for him to make time. Many people, especially those who are "owls", find it hard to get up early in the morning and run - they are better off spending a little more time in bed than working out. But in the evening there is always time for yourself, and a person can feel more active and energetic, which will positively affect the results of a run.
It helps relieve stress. One of the advantages of running in the evenings is that it helps to relieve the tension accumulated over the whole day and negative emotions. During the run, it is released a large number of endorphins, which causes high spirits. Thus, evening running is a great way to deal with bad mood, neuroses and a number of other psychological problems.
Evening running is useful for those who have problems with sleep. Proper exercise will help you sleep like a baby. The only point is to let at least a couple of hours pass between training and going to bed, otherwise you can achieve the opposite effect.
Evening runs actively burn the calories eaten during the day. It is advisable not to eat after them. You can drink a glass of kefir before going to bed or have a snack with something light in a couple of hours.
Proved that in the evening, the human excretory system works more actively. If you run at this time, then you can significantly enhance metabolic processes and cleanse the body of toxins, toxins and other negative elements.

A little about harm

With what useful running in the evenings, figured out. But not everything is so good - it also has negative points:

Even minor physical activity in evening time It is recommended to avoid in the presence of problems with the spine. The fact is that in the evening, the compression of the vertebrae is maximum. “Sagging” them can provoke discomfort, and sometimes pain.
The effect of evening running on people suffering from insomnia can be not only positive. The fact is that physical activity provokes a powerful release of hormones into the blood, which provokes the excitation of the body and its attempts to find a way out of the energy received. Therefore, during the first 1.5 hours after running, you are unlikely to be able to fall asleep. But in a couple of hours you will sleep like the dead.
Running in the evening is not recommended for "larks", for whom the evening itself is a biological night. It is better for them to run in the morning, and in the evening just prepare for rest.
An important point regarding running in the evenings for weight loss is air. In the evening, the concentration of harmful components in the air is much higher than in the morning., so the effect on the lungs may not be the best. But this problem is easily solved by choosing a wooded or park area with clean air for evening runs.

Regardless of the chosen running time, you need to make sure that there are no contraindications. These include serious problems with the heart, blood vessels, joints, pressure and a number of other conditions. In any case, it is recommended to consult a specialist.

When is the best time to run - morning or evening?

There is no definite answer to this question. It all depends on the peaks physical activity, which different people are different. For some, it is comfortable to run in the morning, while for others, early jogging can not only be of no benefit, but only exhaust the body excessively.

Experts believe that running in the morning immediately after waking up, when a person is still half asleep and his body is not yet prepared, can bring serious stress. For "larks", a morning run, on the contrary, will give energy for the whole day, help improve psychological condition and mobilize energy resources. Besides, in the morning fresh air, there are fewer cars and people on the streets, which can affect the productivity of a run.

Simultaneously "owls" are not recommended to expose themselves to serious stress in the first couple of hours after waking up. For such people, the optimal time is 11-12 noon, but not everyone can run at this time due to the schedule. Therefore, evening hours are optimal. In general, it is recommended to run at a time when you are comfortable. It is only important to adhere to all the recommendations, rules and features of the technique.

How to lose weight by running in the evenings

Evening jogging for weight loss is a great option for weight loss. But keep in mind that with a significant degree of obesity without contraindications.

Should be approached with caution this species sports, especially if you are a beginner. To prevent a negative effect on the joints, you can start training with walking. At first, you can take regular walks at least three times a week. And after a couple of weeks, include elements of running in them and move on to full-fledged runs. It is important to be able to properly distribute the load on the body. It should be such that you have time to restore strength for the next class.

Running in the evening for weight loss will be effective only if you run for a long time and regularly. Jogging for 15 minutes a couple of times a week won't do much for you. It is recommended to run 5-6 times a week. Many are interested in whether it is possible to run in the evening every day. In principle, there is nothing wrong with this, but still, it is better to leave one or two a week on a day off or devote to another type of activity so that the body has a little rest.

Please note that To lose weight, you need to run for at least 40 minutes. The fact is that in the first half an hour the body draws energy from the food received during the day, and only then energy reserves are consumed in the form of fat. Exercising for about 20 minutes will not help you lose weight, but they can be used to keep fit and feel good.

To lose weight, you need to run at least five kilometers. But for beginners, such distances can be difficult, so for starters, you can limit yourself to 1-2 kilometers.

It is important to control your breathing. Inhale properly through the nose and exhale through the mouth. If you are having difficulty breathing, go to quick step. Everyone can determine the speed of running for himself. Everything is determined by age physical condition and other factors.

For achievement good result in losing weight, running at a different pace is useful, known as interval running. For example, you can alternate between brisk walking and jogging, and then accelerate to the maximum.

In addition, to properly start running in the evenings, consider the following points:

Choose the right place for jogging. Try to avoid highways, motorways and busy highways. By the end of the day, the air near such places is saturated with harmful components and negatively affects the body. For running, it is better to choose parks, nature, wooded areas, a stadium.
It is believed that the optimal time for evening runs is 19-22 hours. Beginners can make a common mistake - start jogging after a hearty dinner. However, keep in mind that this harms the body, since the evening meal contributes to the transfer of biorhythms to a passive state, and there is no need to expose yourself to physical exertion. The best option is to go for a run after work and an hour's rest. You can eat something light like a banana or drink a glass of yogurt.
Before a run do a little workout- walk, do tilts, turns. This will help prepare the body for stress and reduce the risk of injury.
Choose comfortable clothes for the weather that don't restrict your movements, and quality running shoes designed specifically for running.
If you run when it's already dark, remember basic safety - choose smooth and well-lit roads.
Finished running don't stop abruptly. Slow down slowly, take a step and only then stop.

A little about nutrition

We have already figured out how to start running in the evenings, and how to lose weight with it. But keep in mind that for weight loss, not only physical activity is important, but also the right diet. And he offers the following points:

try exclude high-calorie foods from the diet, which are of no use to the body. These include various chips and crackers, sweets, pastries, mayonnaise and other sauces, fast food, sparkling water.
Eat cereals- they provide complex carbohydrates, which are indispensable sources of energy.
Eat vegetables and fruits. They have few calories, but a lot of useful substances.
Eat proteins- they are necessary for the body, especially if you play sports. Their sources are lean meat, fish, dairy products, boiled eggs.
Be sure to have breakfast- this is the most important meal that will help prevent overeating during the day and make the metabolic processes work properly.

Rules for evening jogging on video

Sitting at work, we often look out the window with sadness, planning how to relieve the stress accumulated during the day. There are actually a lot of options: read a book, meet friends in a pub or cafe, sit at home in front of the TV, gobbling up a delicious dinner. Pretty attractive options, right? But we can offer a more worthy alternative - running in the evenings, because this is really the best way to shake things up and get rid of all the problems that have been tormenting our poor head all day. So much has been said about the benefits of jogging that it hardly makes sense to continue this topic, but here right choice the timing for this event is still questionable by many. To make this choice easier, we will talk about all the delights of an evening run.

Arguments for"

Scientific studies of human biorhythms were able to identify the time when a person is at the peak of his activity, and all organs and systems interact harmoniously, which makes this time period optimal for physical activity. This period starts at 6 pm and ends after 8 pm. Workouts carried out at this moment will be much more effective than the same, but, for example, in the morning. But even without touching scientific research, you can find a number of advantages that make such runs more attractive. So what gives us running in the evenings?

No early rise. For many of us, even the thought of getting up an hour and a half or even two hours earlier several times a week becomes simply unbearable. And in the morning, instead of cheerfulness, we feel lethargy and weakness. What a run here. What a pleasure it is. Evening classes in this regard are much easier, because the body does not need to “swing”.

Sufficient amount of time. Those who have ever tried morning run, probably faced with an acute shortage of time, because you still need to have time to put yourself in order and get to work. But in the evening, this problem disappears on its own, because you have the right to dispose of yourself as you please.

Removal of stress. Communication with family or friends all the same at a certain point begins to be reduced to a discussion of pressing problems. While jogging makes it possible to completely abstract from them, switching to a more positive way.

Well, a little about the benefits of running in the evenings. During the working day, our activity is minimal, and if we come home and change from the desktop to the lunch or computer, it begins to turn into a chronic form: the muscles gradually atrophy and sag, blood circulation worsens, problems with the back and legs begin. Incredibly, but just some half an hour of physical activity will give the body the opportunity to replenish oxygen in the blood, improving its composition and facilitating circulation. Capillaries begin to activate their growth, supplying blood and oxygen to painful places. Running in the evenings is also useful because the muscles weakened during the day come into tone, thereby maintaining the figure in great shape.

Cons of evening workout

As such, there can be no shortcomings in the run itself, but the choice of evening time may not always be successful. First of all, because there is a high probability of failure of plans. After all, the temptation to go instead of the stadium, say, to a picnic or a disco can always appear. In addition, no one is immune from delays at work or a too hard working day.

The level of load should be under strict control, because if you are overexcited, the body can “thank you” with insomnia, which eventually becomes chronic.

Another, albeit easily correctable, but minus, can be called the evening air pollution, which is oversaturated with exhaust gases and dust raised by cars. Of course, it is difficult to deal with this problem globally, but by laying your route away from busy roads, you can correct the situation.

Considering all the pros and cons of running in the evenings, only one conclusion suggests itself: the latter are much less significant, and with a serious approach, they are practically unable to affect the schedule and quality of training.

Evening running rules

To extract from a run maximum benefit, a number of features must be taken into account.

Eating. I run on an empty stomach - a firm "no!". A feature of the morning run is that it is done on an empty stomach. In the evening, such behavior can be compared with an experiment on yourself, and the result of it will not be the best way to affect your well-being. Light dinner + rest for an hour - this is the best formula for the evening.

Warm up. Those who are tormented by the question “How to start running in the evenings?” , must clearly understand: you need to start with a warm-up. Muscles that have relaxed from eight hours of sitting must be thoroughly warmed up before the load, otherwise it is fraught with injuries. For this, a couple of simple exercises are enough: squats, stretching, swinging arms, jumping. Even the simplest complex performed in physical education classes is quite suitable.

Running pace. Since the logical conclusion of every evening is sleep, it is undesirable, to put it mildly, to overstrain the body with active running and heavy loads. The best option for beginners is to jog, more trained people will be able to choose the pace for themselves, but it should not cause discomfort. Any strength shortness of breath, redness, pain in the side, thick saliva - all this suggests that you need to reduce speed, and it is better to switch to a fast step altogether.

Time and frequency of training. Can I run every day in the evenings? A favorite question for beginners who want to give it their all. However, so often they don’t even train professional athletes, a couple of times a week the body should still receive much-needed rest, otherwise, you simply won’t be able to go for a run due to severe muscle pain. The optimal schedule is 3-4 runs for 30-40 minutes. The main thing is to strictly adhere to it, without giving yourself any indulgences. On the days chosen for training, other problems and temptations should cease to exist for you.

Running and weight loss. People who follow their figure often think about how to run correctly in the evenings in order to lose weight. The answer is extremely simple: run correctly in the morning. We simply cannot afford the intensity that will allow us to burn our carefully stored reserves on our sides. Evening runs are more about keeping fit than getting into it, so don't get your hopes up. An increase in loads can lead to a failure of the rhythms of the body, which is completely undesirable.

The eternal question

After reading all the arguments, many continue to be tormented by the question of what is still better running in the morning or in the evening. It is almost impossible to get to the truth here, but the main conclusion is that running is best, and when it practically does not matter.

You need to choose the time based solely on your rhythm of life. If you are unable to get up even five minutes before the alarm goes off, you should not force yourself and get up for a morning run, because it will not only bring no pleasure, but will also take away all your strength, you will just fall asleep after dinner. And vice versa, if at eight in the evening you already want to get into the arms of a pillow, then what kind of evening run can we talk about, because it is much easier to run at six in the morning. You can choose the optimal time, periodically alternating morning and evening runs, so you yourself will understand how it is more convenient for you. If you get involved, time will lose its meaning for you altogether.

Is it possible to run in the evenings? Scientists are more inclined to believe that running in the evening is not only more useful, but also more correct than running in the morning. First of all, this is confirmed by the fact that running in the morning takes place on an unprepared, rested body. The consequences of such a run create stress for the body. But running in the evenings is the opposite - after an active motor day, when the muscles are stretched and in motion - running will not bring any stress to the body, but only benefit. First of all, this is blood circulation, which actively increases when running, and all fatigue and psychological stress that accumulated during the day is also removed. Well, the most indisputable plus of an evening run is that you don’t have to get up early! After all, most people don’t like it so much, they have time to come to work on time, and not just to run around.

The most convenient and optimal time for an evening walk is from 7 pm to 10 am. Everyone chooses a place for jogging on their own - it can be a city park, an alley in a forest, or a village outskirts. It all depends on where you live. Of course, first of all, you need to choose the place where there is the least amount of transport.

Since it is primarily dangerous, not convenient, well, there is little benefit from running in such a place. First of all, it is a huge benefit for strengthening the heart system. Also, running will help you lose those extra pounds and make your figure even more attractive.

Preparing for the evening run

Just do a little workout. Spend no more than 10 minutes on this. Do a few bends, squat, walk quickly, dance. Running should be uniform and straight. No need to bend, jump or jump. When running, the feet should be lowered as gently as possible so as not to beat off the heels and damage the joints.

Do not contact the surface for a long time. Get your feet off the ground as quickly as possible. Breathe, of course, only through your nose. If you feel that you need to connect your mouth to breathing, then you better stop, as this is a sign that you are tired. It is absolutely impossible to end the run abruptly, reduce the rhythm gradually so that the pulse improves faster.

What an amateur should remember

Jogging should not be done at a too fast pace, as this will only harm the body. Since the time is evening, the body is pretty tired and there is only a cozy bed ahead. It is not advisable to go to sleep in an excited state. Choose either a slow or medium but moderate rhythm, no more than half an hour. After a run, it is advisable to drink cool, but not cold water. This will help restore the water balance, as after a run, some of the fluid is lost.

And of course, always listen to your body. If you feel that running is not for you, it is better to stop doing this sport. First of all, you should know that running can not only bring benefits, but also harm, it all depends on your state of health. You should not run if you have heart problems, if you have asthma, if you have pulmonary heart failure, heart defects, and so on.

The trend of running in the evenings has seriously pressed morning exercises past times. Modern man prefers to devote time to sports in the evening, and there are reasons for this.

By postponing your workout for the evening, you can enjoy an extra hour of sleep. Saving strength and energy. Those involved in sports for more than a day experience a pleasant anticipation of training all day long. And in many ways, it's just more convenient to play sports in the evening.

Benefits of running in the evening

Make it a rule - sport should be fun. It does not make sense if the lesson will take place through teeth and unwillingness to do it. Do sports for yourself, and the result will come unnoticed.

In the evening, the body shows greater readiness for strength training than in the morning. Muscle development is faster. But stretching the muscles is a little more difficult. Time is good to visit gym and doing strength training.

Running in the evening is more effective using (special tapes, belts, vests) and at a slow pace. So the development of muscles will be accelerated.

If gaining muscle volume is not a priority, 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 the running time to 1 hour, you can count on the loss of 800-1000 calories.

Effect on the body.

Evening running can calm the body and prepare 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 by the end of the day.

The maximum benefit can be obtained by exercising regularly. Only under this condition is the best result achieved.

Remember! Muscles grow during rest. The impression that muscle growth occurs at the time of training is erroneous. Training sets the stage, and based on the stress received, the body begins to adapt. Your body will be better prepared for the next session. The process of alternating classes 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 to begin division, i.e. adaptation to the received loads.

Therefore, the ratio of training to rest should be approximately equal. Usually used alternating a day of training and a day of rest. It turns out 3-4 runs a week.

Approximate schedule: Monday - Tuesday - Wednesday - Thursday - Friday - Saturday - Sunday.

Days are marked in green. In the second week, there will be 3 classes, and the green ones will already be days of rest.

Calming effect.

In addition to relaxing the muscles, running in the evenings allows you to unload your head from unnecessary thoughts. Switch from heavy weekdays to leisure mode. In many ways, sensation is like meditation. The very mode of training in slow running suggests that there is no need to rush anywhere.

How to control your well-being?

An important criterion for achieving the greatest effect of the lesson is right rhythm hearts. It is recommended to measure the number of heart contractions before starting a workout. If the number of strokes exceeds 90 strokes, then you should refrain from jogging today. The heart rate is 60-90 beats per minute. People with a developed circulatory system have less than 60 strokes.

There is a formula by which you can calculate the required minimum heart rate for running.

(190 + age)*60%

The first value - 190 - is the maximum heart rate. With age, its rate 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 the result will look like this:

(190 + 30)*60% = 132

The result was a 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% \u003d 154 - maximum amount abbreviations for training.

What to do while running?

It happens that running is simply boring and the pleasure from the lesson falls. In order not to encounter such a problem, I suggest that you read the recommendations.

Music. The simplest and most effective means to cheer up. Suitable music for training should be dynamic. Rock music is used for this purpose. However, it is important that you personally like it.

Partner. Rare luck if you managed to find a partner who will exercise regularly. Running in the company you can compete or talk. From talking while running, the side does not hurt.

Pain in the side is caused by the pressure of the kidney or spleen on the walls of the mucous membrane of the organs. This occurs as a result of a sharp increase in the involved blood. The body does not have time to distribute the blood, and the side begins to hurt. Talking does not cause side pain.

Reflections. During running training, the brain is able to think more creatively. This allows you to solve problems that require creativity.

If you are planning to pump up muscles or increase endurance, then running in the evenings will be useful in achieving your goal. The only downside is the many reasons to put off training until tomorrow. Persuading yourself to go for a run after a tiring day is not an easy task. However, the benefits that you get by winning will pleasantly surprise you.