Benefits of running in the evening Running in the evenings: learning to plan outdoor workouts. Can I eat before evening runs

The most important race among girls is a slender figure that would delight everyone around. When the search begins effective method to burn a kilogram, all possible options are used. Is it possible to lose weight from running, does it help if you run every evening or morning for one, two or three weeks? Yes, this type of load has the maximum effect on fat burning processes in the body. The main thing is to choose the right program and follow all the recommendations.

Running for weight loss

When it comes to the fight against excess weight, then everyone immediately remembers morning or night runs. Those who doubt whether it is possible to lose weight with running can look into any training program and see that this is a must-have item in all complexes. It can be a run on a treadmill or on the street at any time of the year. It should be understood that it is not the fact of daily cross-country that affects weight loss, but the adjustment of nutrition and increased calorie burning. Running while losing weight is the main tool for accelerating the metabolism in the human body.

How running affects weight loss

To appreciate the help of jogging for weight loss, you need to understand the processes that occur in the human body. Weight gain occurs due to the fact that a person consumes more calories than they consume in a day. The body turns excess elements into "reserves" that are deposited on the waist, buttocks and hips. In order for these deposits to be used, it is necessary to increase energy costs. This is the answer to the question of whether running helps to lose weight.

When a person begins to train his body, there is a need for additional energy supply. First, it extracts energy from carbohydrates, then the body begins to break down fat. Running affects weight loss by increasing energy costs, but the duration of the session must be long so that the “Queue” reaches body fat.

What loses weight when running

Some beginners set themselves the goal of losing weight in a particular place. The body loses weight immediately everywhere, and not in separate parts, but sometimes some areas reduce body fat faster (this is an individual feature of each person). Therefore, the answer to the question of what loses weight when running is everything: arms, legs, waist, chest, back and buttocks. The fat burning process affects all parts of the body, contributes to overall weight loss and volume reduction.

How to lose weight with running

It is necessary to realize that only with the help of cardio loads, weight loss will not work. It is very important to stick to a diet in order to lose weight was possible by increasing the burning of calories and reducing their intake in the body. When you achieve this balance, it will contribute to weight loss. Losing weight with running will only work if you exercise regularly. You can’t run only in the summer, you need to train in the winter, for example, in gym on the track.

It will only be possible to activate the fat burning process if you raise your heart rate to a certain value and keep it for a long time. As a rule, to lose weight, jogging. This helps to raise the heart rate by 20-30 points from the usual indicator, increase the energy consumption of the body by activating the muscles and start the process of splitting body fat. A truly tangible result can be achieved only with regular runs.

How many times a week should you run

If you do jogging (low speed) and do not give your body a strong load, then you can go for a run every day. It is harmful to the body if, in an effort to lose weight, you overstrain your joints and muscles. The optimal long run is an hour, this is enough to start the fat burning process and not overstrain the body. Do you lose weight from running if you do it once a week? No, this will not be enough to optimize metabolic processes and increase energy costs.

How many times a week you need to run is determined by each athlete independently, but the number must be at least 3, otherwise you can not expect a positive result. It's best to plan your route ahead of time if you're exercising outside. At first, 1-2 kilometers will be enough for the body to begin to get used to the loads. Over time, you should increase your circles to 5-6 km and run non-stop. If there is a stadium nearby, then you can practice there to make it easier to count the distance traveled in circles.

What is the best way to run

For classes, it is important to choose comfortable clothes, especially shoes. For running on the road, running shoes with good supination are a must. A serious load is formed on the legs when running on asphalt, so they “clog” and get tired very quickly. What is better to run if you train on the street:

comfortable shoes that support your foot;
a T-shirt, and on top a light jacket that can be removed when the body warms up;
pants that would not restrict your movement and shorts if you train in the summer.

Cross-country running is much more comfortable because the ground contributes to a more comfortable run, and fresh air helps you lose weight faster. Engage in fresh air should only be in the warm season, in winter cold air can cause colds. Be sure to watch your breathing while running, if you breathe incorrectly, you will quickly get tired. You need to inhale through the nose, exhale through the mouth, always for the same number of steps, for example: inhale for three steps, exhale for three steps.

When is the best time to run?

There are many opinions about which run is more useful - in the morning or at night (in the evening). Given that the body of each person is individual, there is no single correct answer to the question of when it is better to run for weight loss. The goal of this workout is to lose excess weight, and not harm your health, so you should train when it is more comfortable for you to do it. For example, getting up in the morning is very difficult for many, and jogging will become a lot of stress for the body, and such shocks will not help you lose weight.

Can I run in the morning

A person should listen to his individual feelings. Whether you can run in the morning depends on how you feel after that. When receiving a charge of vivacity, increasing muscle tone, feeling an energy awakening, be sure to adhere to this regimen. Right before eating, go to the track and "wind" a couple of kilometers to lose weight.

Caring for your own healthy body causes a person to instill in himself such a habit as a morning or evening jog.

Benefits of running: obvious benefits

Improve and restore breathing
Enhances the exchange process
The skin will begin to remove toxins and slags,
The digestive tract is taken to work hard, freeing the walls of the intestinal tract.

Walking and health

Systematic exercise has a tremendous impact on the state of the whole organism. First, it strengthens the cardiovascular and respiratory system organism. During a leisurely run, blood circulation increases (the heart receives an additional load), thereby the amount of oxygen and blood flows more to all internal organs.

The heart becomes stronger, which helps fight a disease such as tachycardia. While running, breathing quickens, forcing the diaphragm to move up and down, performing the function of a massage, in which blood circulation occurs in all organs of the abdominal cavity, which is a big plus for training the lungs.

Strengthening muscle mass

Walking leisurely running helps the formation of the corset muscle mass. During running practice, the muscles become more elastic and less prone to tearing, which improves physical state increasing human performance.

In the event that you are interested in strengthening and maintaining muscles, you will undoubtedly be interested in low-intensity running training, among the advantages of which:

There are no professional sports loads on the human body.
The volume of the heart, a muscle vital for normal functioning, increases evenly.
During jogging, fat is consumed as energy, and muscles also grow, which are also responsible for endurance.

Interesting fact. Daily jogging forces the body to produce energy sources. Since the body does not find such sources, consumption of its own begins, namely due to the fat mass of the body. During a run, the body is exposed to increased stress, as a result of which, after a few months of intense running, weight is reduced.

body tone

Jogging allows you to tone the whole body and muscles.

In order for the development of the muscle groups of the back to be actively carried out, coupled with an improvement in posture, it is recommended to lower the shoulders during the process, as if bringing the shoulder blades to the spine, while the arms are kept bent at the elbows, alternately moving at a given pace.
If you are interested in training the press, then take care of a few tense breathing, making sure that it does not go astray later.
Equally important is maintaining tone. gluteal muscles, and for them there is nothing better than the good old jogging: that is, a person steps from toe to heel.
As for the tone calf muscles, then you should refer to sports running, again from heel to toe.

As you can see everything muscle groups they train superbly (keep in good shape) through sprinting technique, but it is best to gain experience in order to avoid injuries to the knee joints.

The importance of muscle tone cannot be underestimated, since if they are elastic, the risk of injury is significantly reduced, ligaments are supported “perfectly”, joints are strengthened, posture is corrected, and also:

There is a normalization of blood circulation
Accelerates the movement of metabolism (metabolism)

Thus, regular jogging affects:

Strengthening immunity, as already noted.
Normalization of the heart valves.
Toned body with excellent flexibility.
Preservation of attractiveness and youth.

What's the secret? In selection best practices, excluding overloads that can cause pain and discourage the desire to continue.

Running and emotional state

Run and relieve stress - a very accurate phrase that characterizes the entire process of training in this way. It is known that during the run human body produces endorphin, a hormone that causes a person to feel joy and happiness, which undoubtedly leads to stress reduction. Sleep improves, which positively affects the mental abilities of a person.

Being outdoors daily increases the body's ability to resist different types diseases so prevalent today.

Helpful advice. Right before the workout itself, first of all, you need to warm up the muscles for a couple of minutes (squats, stretches, you can also use swinging movements with your arms and legs, which are also very effective) and the muscles become more elastic and less prone to injury, which leads to an improvement in the state of the body and increases efficiency. .

What gives a run?

Jogging allows you to solve the widest possible range of tasks, however, their list can be transformed depending on whether it is morning or evening. In our review, we will consider both options, as well as offer useful practical advice how to keep a good mood and motivation.

Jogging in the morning

It is a well-known fact that in the morning not all people's muscles "wake up" early, but it is regular jogging that allows the muscles to wake up:

Morning is the period of the day when a person receives a charge of energy and positive for the whole day, the air is cleaner in the morning.
g allows you to "burn" more kcal, in contrast to the evening.
The spine receives a load to a lesser extent, unlike evening workouts.
After a morning run, productivity increases, which of course leads to a good, stress-free end of the day.

Good to know. Before going out for a morning run, it is recommended to prepare for the loads, taking, for example, a shower with alternating hot and cold water. It will also be useful to train in the morning for those who are overweight. Don't eat before your morning run. Daily running leads to tangible results.

Jogging in the evenings

Many people, for one reason or another, do not have the opportunity to do a morning run, but go out for an evening run. Is there any benefit to running in the evening? - ask such a question runners.

There is no doubt, of course, there is, especially since for some this is the only opportunity to do physical activity for the whole day. Or just take a break from everything that an ordinary person faces during the day.

In the evening you need a physical discharge.
The duration of the lesson should be 10-15 minutes, in the future it is recommended to increase the running time.
Pause while running, changing from a slow run to a fast pace.
In the evening, jogging is best done 2-3 hours after dinner, thereby giving the necessary relaxation, but also providing the necessary source of energy.

Evening jogging provides a comfortable and deep sleep.

The place for jogging in the evening should be chosen carefully (during the day the air is saturated with all kinds of exhaust gases), it is preferable to choose parks or areas away from the streets.

Let's start with the fact that the mood itself depends on many factors that dominate a person, but here's how good mood affects the run, and how to keep it until the end of the workout depends on the runners themselves.

Let's run away from the blues and bad mood and tune in to positive emotions!

The very occupation of this sport attracts with its accessibility:

no need to spend a lot of money on the gym,
ammunition, as in other sports.

It doesn't matter if you see the sunrise during a leisurely run or the sunset, the most important thing is to feel the heavenly pleasure and the feeling of flying while running.

The mood will be better, yes, and comfort will be at its best if you take care of comfortable shoes or clothes throughout the run. So, it’s worth thinking about choosing these products: in addition to the fact that such an assortment is on the shelves of sports equipment stores and special running shoes, many simply choose light and affordable shoes with soft soles and sporty look clothes.

Running in bad weather

At the very beginning of our career as a runner, we are faced with the weather in any of its forms: pleasant or not quite.

Bad weather is not a reason to miss a workout, dress for the weather, grab a player with music.
Even bad weather: will bring joy and good mood.
Before going out into the cold, it is better to do exercises to warm up the muscles in order to be in full combat readiness.
Hesitant to take up running in inclement weather, try it with friends, it's more fun with them.
“Exit” in cold weather will strengthen your health and boost your immunity, allowing you to forget about a cold forever.

Runner Reviews

“Not enough words!! Bliss. Just think: seven in the morning, early autumn, clouds are floating overhead, and I am with them, and an unreal feeling of flying.

Irina, 28 years old

"Hello! I run for a long time, I take breaks only for winter time(I can’t stand the cold), and there is not enough air in the gym. Running is the best tool for me, because running works all the muscles. It’s hard for me to give my legs at least some kind of relief, but with running they take shape, at the same time the buttocks are pulled up. While running, you can listen to music without noticing how time flies.

Olga, 40 years old

“I am running. I see a positive result: younger, prettier, and life has acquired bright colors.

Ekaterina, 50 years old

“I run in the morning. I will tell you that this is the best way to wake up early, burn extra calories and listen to your favorite music, especially since the stadium is nearby.”

Andrey, 26 years old

"I am 25 years old. Because of sedentary work I don't move much, so I decided to go for a run. On the first day I mastered only 1 km. the feeling is indescribably pleasant, ready to continue.”

Are you still deciding how to run correctly - in the morning or in the evening? I have already decided for myself, only in the evening. Why? And is it good to run in the evening? During the day we move, it gives a warm-up for the muscles, which means that the stress from running for the body is minimal. The second reason is important for me - evening running helps to drive the blood and unload the head from its tides during the day, well relieves the psychological stress received during the same working day. And what a sin to hide, we often desperately miss the morning for a toilet, breakfast, fees and the way to work without delay. Therefore, for all those who like to sleep and who find it difficult to “swing” in the morning, this article is dedicated to how to properly run in the evenings.

The optimal range of time when running in the evening is useful is from 19 to 22 hours. During this period of time, we return home from work and the body is still active. No need to run in a hungry state, as in morning run. A light dinner will help you satisfy your hunger - its menu may include a light soup, scrambled eggs, vegetable salad or a glass of kefir, depending on your preferences.

An hour after the evening meal, you can start jogging. How to run in the evening? For this, it is best to choose a park away from the road. It is necessary to choose your own rhythm, considering that by this time the body is already tired and expects to go to sleep. Therefore, it is better to run at a moderate or slow pace for 20-30 minutes. Take some warm drinking water with you to restore the body's water balance after a run.

In the process of running, listen to the reaction of the body to the received load and, by changing the pace and style of running, select the optimal mode. Correct .

As it should be for everyone sports events, before running, you need to do a warm-up to warm up the body and to disperse the blood. The warm-up can be done with a step accelerating at a pace to increase the heart rate. Take a few deep breaths in through your nose, followed by a full exhalation through your mouth. Perform swinging movements with arms and legs, tilts, squats and rotational movements of the torso. Do stretching exercises for warm muscles, especially those in your back and legs.

Several Yet useful tips to run in the evening correctly:

Make fewer unnecessary movements. In the process of running, people often make many unnecessary movements that overload the body. A slight tilt of the body forward will help to avoid unnecessary movements - this transfers the center of gravity of the body.

You need to run straight, without bouncing up and down.

Feet should be placed gently, avoiding hitting the heels. Joints can suffer from impact loads.

Less contact with the ground. You're not walking, it's running. Lowering the leg to the ground, you need to try to tear it off from it faster.

Breathe through your nose as you run. If during a run a person switches to breathing through his mouth, this means that the body is overloaded, it does not have enough oxygen, and if your face, moreover, begins to distort with grimaces, then it's time to stop the race altogether.

Having approached the finish line of the planned distance, in no case do not stop abruptly. Gradually slow down the pace of running and then walk until the pulse is restored, and preferably another 10 minutes.

After the first run, many muscles can hurt on the second and third days. This indicates that the body is not trained and the muscles are weak, and this is normal. Get over this pain in the muscles, it will pass in time. The main thing is not to give up.

Do not forget that the body will benefit only with constant jogging, while the load should be gradually increased. You yourself will feel how much and when you can increase the load. Now I think you understand what I mean by how to properly run in the evening. Knowing all this, it's time to finish thinking about when it is more useful to run in the morning or in the evening, otherwise you will soon reach the questions - is it necessary at all ?! Need to! And let's start running, because running is health!

Many runners prefer to run kilometers at sunrise, but if that doesn't suit you, there's nothing wrong with running at night. There are many benefits to running at night, whether you prefer to run at night because of your busy schedule or because you're a night owl at heart.

We have prepared for you a list of seven reasons why you should try postponing your run to a later time.

It will be easier for you to run

In the evening our body is at its best. You may be tired, but your body is more than ever ready to run. Scientists at the University of North Texas have proven that our body is more ready to exercise in the evening. Human strength and endurance increase at the end of the day. Your body makes better use of the oxygen delivered to your muscles, which means you can run longer distances.

Researchers at the University of Essex found that people who do cardio in the evening or at night feel like they're giving it their all and seeing results faster. Scientists suggest that in the dark it is more difficult to assess our speed, which makes us train harder.

“When you run at night, you are more focused and in tune with your body,” says John Stanton, founder of The Running Room. “In the spring, when it’s time for marathons, runners who train in the dark almost always run faster than others.”

Your sleep will be better

If you do not have to think about the fact that the first thing in the morning you need to run a certain number of kilometers, your sleep will lengthen and become better. Just do not sit up after an evening run, but stretch and go to bed. Sleep is a great muscle recovery time, and getting enough sleep will help you run faster and longer.

A study from the University of South Carolina found that 97 percent of people who exercised at night found that their sleep quality was better than on days they exercised during the day.

A University of California study found that people who exercise at night can fall into deep sleep within 30 minutes of exercising. “Raising your body temperature can improve the quality of your sleep, meaning exercise can act as a hot, relaxing bath,” says University of California researcher Sean Youngstedt. - Running in general calms a person. He lowers arterial pressure and relaxes the muscles.

You will be more relaxed

When you are under stress, all your systems - cardiovascular, nervous, respiratory, muscular - work in double volume. Cardio is a great way to help your body relax and recover. When you run, you use not only the cardiovascular, but also the respiratory, and muscular system; they learn to work in sync, which makes you more resilient. Also, do not forget about the endorphins that your body produces during sports and which are responsible for our good mood.

So no matter what makes you nervous - traffic jams, a stubborn boss, or a never-ending to-do list - a good run can be the best way relax after a hard day's work and relax mentally.

Your morning will be more relaxed

Agree, in the mornings it’s nice to spend more time in bed, and not think about how you should lace up your sneakers in any weather and go out to run around the waking up city. If you run your quota at night, your mornings will be less busy and you will have more time to cook yourself a delicious breakfast, read the news, or think about the upcoming work day.

Your run will feel like flying

It may seem to you that you run faster at night, and this is true. At night, you rely less on sensory input, which allows you to more clearly feel the ground under your feet. At the University of London, they found an interesting relationship between runners' timings and the time they ran (a group of marathon runners ran 10 kilometers much faster than their numbers in the daytime).

When you're running in the dark, it's harder for you to find your way around, and that can be beneficial. It is difficult for you to understand your speed, and you instinctively accelerate. Just remember to wear reflective clothing and keep an eye on your surroundings.

Your social circle can expand

During an evening jog with friends, you can talk about the events of the day, relax and discuss pressing issues. Plus, night runner clubs are becoming popular in Moscow, and this is always a great way to make new acquaintances.

Your schedule will become busier

Living in the city causes a lot of stress. Runners have to think about work, family and their responsibilities, which leaves little time to think about running and enjoying this sport. At night, it is easier for people to relax and not think about daytime duties, which will not only improve your mood, but also help get rid of extraneous thoughts.

Night may be the only time for you to run. If you have small children or a job that needs to be done at seven in the morning, it is night runs that will be your solution, freeing you from a headache in the morning trying to do several things at once.

You will make healthier decisions

After a tempo run, it's hard to crave pizza or other carbohydrate-rich foods. On the contrary, the body wants something easier to recover, food rich in protein. Running at the end of the day can help you make healthier choices and eat smaller meals.

So if you hit the snooze button on your alarm clock again, think about it and try to schedule your run for the night. Who knows: maybe you will understand that such a daily routine suits you.

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.