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 jogging helps to drive the blood and relieve the head from its hot flashes during the day, relieves psychological stress, received during the same working day. And what a sin to conceal, we often desperately miss the morning for the toilet, breakfast, packing and the way to work without delay. Therefore, this article on how to run properly in the evenings is dedicated to all sleep lovers and who find it difficult to "swing" in the morning.
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. You do not need to run in a hungry state, as when jogging in the morning. A light dinner will help you satisfy your hunger - its menu may include a light soup, an omelet, vegetable salad or a glass of kefir, depending on your preference.
An hour after your evening meal, you can start jogging. How to run properly in the evening? For this, it is best to choose a park off the road. It is necessary to choose your rhythm, taking into account that by this time the body is already tired and expects to go to sleep. Therefore, jogging is best done at a moderate or slow pace for 20-30 minutes. Take some warm drinking water with you for recovery water balance body after jogging.
In the process of running, listen to the reaction of the body to the load received and, changing the pace and style of running, choose the optimal mode. Correct .
As it should be for everyone sporting 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 at an accelerating pace to increase the heart rate. Take a few deep breaths through your nose, then exhale completely through your mouth. Perform swinging movements with arms and legs, bends, squats and rotational movements of the trunk. Stretch warm muscles, especially your back and legs.
Several Yet useful tips to run correctly in the evening:
Make fewer unnecessary movements. In the process of running, people often make a lot of unnecessary movements that overload the body. A slight forward tilt of the body will help to avoid unnecessary movements - this transfers the center of gravity of the body.
You need to run straight, without jumping up and down.
The feet must be placed softly, avoiding impacts on the heels. Shock loads can damage joints.
Less contact with the ground. You are not out for a walk, this is a run. Having lowered your leg to the ground, you need to try to quickly tear it away from it.
Breathe through your nose as you run. If, while running, a person switches to breathing through the 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 running altogether.
Having approached the finish line of the planned distance, in no case do not stop abruptly. Gradually slow down the pace of your run and then walk until your heart rate is restored, and preferably another 10 minutes.
After the first run, on the second and third day, many muscles may ache. This indicates that the body is not trained and the muscles are weak, and this is normal. Overcome this muscle pain, it will go away over time. The main thing is not to give up.
Do not forget that the body will only benefit from 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 stop thinking about when it is more useful to run in the morning or in the evening, otherwise you will soon come to the question - is it necessary at all ?! Necessary! And let's start running, because running is health!
In the summer, you just want to do more active movements, and everyone will enjoy playing sports in the fresh air. Get out your sneakers and start your evening run for five important reasons.
Relieve stress
First, running in the evening will help relieve the stress that has built up over the entire day. After your workout, you will feel relaxed, calm, tired and in a positive mood. Morning jogging, on the contrary, can only tire you if you have a hard day ahead. Therefore, at the beginning of the day, it is better to do some simple exercises or gymnastics to wake up, and in the evening go jogging.
Weight loss effectiveness
The benefit of running in the evenings is that it is much more effective to lose weight with it than with morning jogging. Evening activity helps to quickly burn calories accumulated throughout the day. Therefore, if you indulge yourself too much at lunch, an evening run can solve this problem.
Benefit for health
Scientists also support the idea of running in the evening and argue that it is from 18 to 20 in the evening that a person is at the peak of his activity. Therefore, the benefits of running during this period of time will be one hundred percent, and the efficiency is much higher than that of the morning "counterparts". In addition, evening jogging will give the body the opportunity to replenish oxygen in the blood and improve circulation, and muscles that have not been actively involved during the day will be able to tone up. Thanks to this, the figure will be much easier to keep in shape.
No rush
Running in the evening is incredibly convenient, since you don't need to rush anywhere and you can afford additional circle or a couple of exercise machines, if available nearby. Do not worry that you still need to have time to wash, get dressed, put on makeup and get to work on time.
Evening run - great way distract from problems and use muscles that have not been actively working during the day. People for whom jogging in the evenings has become the norm of life better tolerate stressful situations and control their emotions. But what does jogging in the evenings give in addition to psychological relaxation and muscle tone? Does it help you lose weight? Can it help improve the body and health? Let's find out who can benefit from running in evening time and how to improve its efficiency.
There is no single correct answer to this question. You need to choose the time taking into account your physical activity, goals, work schedule. For weight loss, it is better to do it in the morning and give preference to interval load. But for some people, early jogging is not beneficial, but only exhausting the body.
To run to work, you need to get up before two o'clock, and this is not so easy. But even having made an effort on oneself, it will be difficult to surrender to free movement, not to think about tasks and not to worry that it is still necessary to take a shower, get dressed and have time to get to work. For a girl, such a morning is like a super marathon.
As a result, the beginner will either very soon give up the morning run in favor of proper sleep, or he will not get enough sleep and torment himself. An undesirable change in the daily schedule will provoke a lot of problems. Exercising through strength without enthusiasm, one cannot comprehend the beauty of physical activity and understand what is good about running and why others speak of it so flatteringly.
If morning jogging is very tiring and you do not have the strength to go to work, reschedule your classes for the evening. At the beginning of the day, do a 15-minute exercise or wake-up exercise. It's easier to set aside an hour or two in the evening for a run: you can additionally run a few more laps, refuse the elevator and walk up the stairs, calmly stretch. Scientists also support the idea of running from 6 pm to 8 pm, because during this time most people are at their peak of activity.
Wellness jogging in the evenings: main pros and cons
It will bring the greatest benefit to the body at a speed of 7-9 km / h 3-4 hours before bedtime. Effortless movement equates to a walk, does not drain, does not disturb sleep.
Benefits of running in the evening:
- Relieves stress accumulated during the day... During running, endorphin is produced - the hormone of happiness. Therefore, running has a positive effect on nervous system and helps to fight neuroses, depression, obsessive thoughts and others psychological problems... Runners are less hot-tempered, more balanced, and more judicious.
- Develops the heart muscle... The heart is made up of muscle tissue and adapts to stress. A healthy, athletic heart spends a minimum of energy at rest, and supports the body during intense physical activity. Studies show that the average heart volume of an untrained man is approximately 760 cc. cm, and for a woman - 600. The same figure for athletes at 200-300 cubic meters. see more.
- Starts the capillarization process... Gas exchange takes place in a fine capillary network, and an increased demand for oxygen leads to an interesting effect: the channel of existing capillaries does not expand, but new capillaries open and the capillary network of the myocardium becomes denser.
- Increases lung volume... Regular jogging can increase your lung capacity by 1 to 3 liters. The more air a person can inhale, the more oxygen the body will receive.
- Normalizes metabolic processes, helps to cleanse the body. Scientists have found that the human excretory system works most actively in the evening. Best of all, the body is cleansed of harmful toxins and toxins with a slow, long run.
- Get rid of extra calories eaten in a day. Running for more than 30 minutes will help you get rid of those extra centimeters on your stomach and shape beautiful figure for the beach season: while you sleep, trained muscles will continue to expend energy and fight fat stores.
- Increases performance... Well increases endurance running on medium and long distances... An evening workout will not negatively affect your ability to work, as it can happen after a morning workout.
- Improves hormone production and immunity... Running activates endocrine system- stimulates the production of insulin, testosterone, growth hormones and thyroxine (determines the metabolic rate).
- Has a positive effect on mental performance... Jogging improves cognitive performance at a young age and protects the brain from aging. Brain functionality is enhanced by acting on nerve stem cells and accelerating the transmission of nerve impulses.
- Fights insomnia... Moderate stress improves the emotional background, helps to abstract from work, makes sleep sound. Running is especially useful for people who work the night shift.
The only drawback of evening jogging is the increased air pollution. Always try to run on streets with low traffic, parks and squares, especially in the afternoon.
Considering the benefits and harms of running in the evening, keep in mind that it is contraindicated in some diseases. If in doubt about your health, consult your doctor before exercising.
How to find time for evening jogging and not quit sports?
Novice athletes believe that after work you need to have dinner and rest, and only then go in for sports. This common mistake gets in the way of getting the most out of running, because the body goes into a passive state and re-engaging in work is additional stress. Better not to take such breaks for yourself.
So that the thought of jogging after work does not depress, choose a suitable distance, pace, route. If running in a circle in a circle causes mental fatigue, take another path. Do what you can on a regular basis, and the sport won't be a burden.
What kind of warm-up should you do before running in the evening?
The joints are designed so that synovial fluid is released from the deep layers of cartilage during movement. When the load decreases, the fluid returns to the interior of the cartilage. If a joint is unexpectedly exposed to a large load, then due to a lack of synovial fluid, unpleasant and painful sensations... A warm-up complex should help solve this problem - improve glide and prevent injury.
The duration of the warm-up depends on the upcoming run. It can take less time in the evening than in the morning. Before jogging in the evening, do the following exercises:
- swinging hands up and down and rotation;
- spreading arms to the sides;
- body tilts to the sides, forward and backward;
- circular movements in knee joints standing on bent legs;
- standing toe raises;
- lunges with striding forward;
- side lunges;
- standing on one leg, bend the other at the knee and pull the foot towards the buttock with your hand;
- put your hands on the wall, put one leg back (40-60 cm from the front leg) and stretch your heel until it touches the surface.
In order not to get confused in the sequence of exercises, start the warm-up from the head and gradually lower to calf muscles... Do 10-20 reps for one exercise.
What should be the running technique, pulse and breathing?
The running technique is the same at any time of the day: it is advisable to land on the center of the foot (closer to the toe) and completely put the foot on the surface. You can't lean forward too much, but bent arms you need to move to the beat of the steps.
There are many breathing techniques, but beginners do not need them. It is enough to know that you can breathe through your nose and mouth. A beginner athlete should be guided by his own feelings - the body itself will tell you how to breathe correctly. If your breathing gets out of hand, then the tempo is wrong. In this case, you need to slow down or walk at a brisk pace, but you cannot stop abruptly.
The heart rate should be no more than 100 beats per minute. If you are set for serious achievements, keep a training table and strive for great results, then electronic sports gadgets are useful for calculating information about physical activity: smart watches, fitness trackers, etc.
How long and once a week should you run?
People without sports experience start with 10-15 minutes of jogging, increasing the duration of the exercise to an hour. After 60–80 minutes, the body begins to burn muscles, so training is no longer recommended. Suitable for beginners interval running alternating between jogging (jogging) and walking. When the hour-long runs become too easy, you can start increasing your speed, changing direction in certain sections of the distance.
You can run 2-5 times a week... Consider your health conditions, lifestyle, and other types of workouts when choosing your exercise frequency. You can only cancel a planned workout due to illness. Bad weather is not a reason to rest: when it's too cold outside in winter, exercise on a treadmill.
It is desirable to eat 1.5-2 hours before running workouts and not earlier than an hour after. To restore water balance, you need to drink water in small sips and little by little. Choose comfortable clothes for the weather and don't skimp on shoes - buy special sneakers with cushioning soles for running. Treating injuries caused by inappropriate shoes is more expensive.
If you feel pain in your side while running, slow down, lightly press your palm on pain point, breathe deeply (sometimes the organs signal the lack of oxygen in this way). When your knees hurt, you should stop exercising and consult a doctor. Pain is not always associated with the disease, but it is better to play it safe and make sure that there are no degenerative disorders.
How to cope with muscle pain after a run?
If you are just starting to run, then muscles, joints, feet, back will hurt. The pain will be less severe if you walk at a brisk pace for another 5-7 minutes after jogging and stretch. To get rid of unpleasant sensations the next day, take a bath with salt, do light exercises, restorative massage (only a professional massage therapist can help). And walk more, as walking stimulates recovery.
Eat right: eat oatmeal, buckwheat, barley, lean meats, eggs, vegetables and fruits. Drink at least 1.5 liters daily pure water and refrain from alcohol - alcohol negates all work, and slows down the metabolism for several days.
Take care of your health and do not sacrifice it for the cherished results. Love yourself and remember that the load is good in moderation.
Running in the evening can be a great alternative to jogging in the morning. After a hard day at work, it's nice to relax and relieve stress by running a few kilometers to your favorite music. Such effective rest will help to maintain optimism and good spirits, as well as strengthen the body and make the body more prominent and fit.
The benefits and harms of running in the evening
Research has shown that most workouts are best done in the evening. The body temperature reaches its peak, which leads to elasticity and more productive work of muscles and joints. After waking up early, the muscles are less ready for intense physical exercise, while by the evening they are already warmed up enough to properly prove themselves in running even on.
Lung function was found to function more than 6% better in the afternoon than at any other time. In such conditions, the athlete feels calmer and more comfortable, additional ease of movement appears, due to which endurance increases. Thus, running in the evenings can be considered a great alternative for those who do not have enough time to train c.
If motivation is still not enough, then you can study in more detail what the benefits of running in the evenings can be:
Relieve stress
This is one of the main reasons why experts recommend running in the evening. Everyone knows that running helps produce endorphins, the so-called happiness hormone. After hard working days, such an energetic charge will come in handy. All the stress that has accumulated at work can be relieved with just a little evening run. Such a measure will also allow you to avoid nervous breakdowns and depression in the future. As a result, the runner will feel more balanced and less hot-tempered.
Fight insomnia
Jogging at a moderate pace for too long can help combat insomnia. During training, all the negative accumulated during the day is removed, thoughts are put in order, the body is saturated with a sufficient amount of oxygen - all this together can have a positive effect on the quality of sleep and its duration. It is important to remember that excessive loads can lead to the opposite result, so you need to carefully monitor your well-being and avoid overwork.
Cleansing the body
Scientifically, it was found that in the evening, the excretory system of the body begins to work more actively. Thus, running in the evening can help enhance this effect. As a result, metabolic processes lead to the cleansing of the body from harmful and unnecessary substances that could lead to negative consequences for health. To get the most out of your workout, be sure to drink before your workout and keep your body hydrated while you run.
Getting rid of the calories you eat
A definite plus for those who want to bring their body into. Evening workouts help you get rid of the extra calories that were eaten during the day. This will work especially effectively if no dinner is expected after a run before bed. Also, the advantage of such jogging may be that after exercise during sleep, the energy accumulated in the muscles will begin to be spent, while using fat deposits.
Harm?
The harm from running in the evenings can be obtained mainly due to the increased air pollution during these hours. This is especially true for big cities. If in the morning you can still more or less freely breathe deeply, then in the evening the concentration of harmful substances in the air reaches its peak. To protect yourself from such negative influences and get only benefit from running, you need to be smart about the choice of places for jogging. It is better to avoid highways and roads with high traffic, preference should be given to parks and squares, green areas where there are many trees and there is no transport. Running in such places is not only useful, but also pleasant.
Pros and cons of running in the evening
Let's consider in more detail the advantages of running in the evenings to finally make sure of its consistency:
It's easier to find the time
Unlike morning classes, parties require much less self-discipline. Awakening for everyone develops in different ways, but, of course, for most of us it is not easy: you want to snatch extra minutes for extra sleep than spend them on something else. For an easy run, you can still allocate 15-20 minutes, but for more serious training neither the strength nor the desire is often found. Running in the evenings can help you look and feel your best without terrorizing yourself with getting out of bed early every morning.
Duration of training
Since it is easier to find time for evening classes, the duration of the runs themselves can be set at your own discretion and well-being, not limited to the beginning of school or work. However, overdoing it is also not worth it. After training, you should feel mild fatigue, not complete exhaustion. Then for sleep, such a run will not only not be dangerous, but even useful.
Body readiness for the upcoming stress
By the end of the day, the body is warmed up, all muscles are stretched and ready for stress. This improves the quality of the workout, and the end result becomes much better. Also, on the positive side, the risk of injury is significantly reduced, the body becomes less susceptible to pain, and seizures can be completely forgotten.
Minuses (-)
The disadvantages of running in the evenings relate primarily to the internal mood before training. Physically, there are practically no negative aspects associated with this time of day, which means that the only disadvantages are likely to be psychological. Many of the runners we interviewed said the hardest part about running after work is finding motivation after a long day at the office. Despite the fact that the evening is the peak time for physical activities, it is not at all suitable for mental stress.
After a hard day at work, especially if the activity is associated with constant thought processes, few will want to spend their rest time on additional physical exercise... The main thing in this business is to start. Show yourself and understand how many positive things you can get from an evening run. In fact, after the first two or three sessions, it will be possible to see a positive effect on the body from such a simple load.
People who run in the evenings every day tend to need some rest to mentally reboot and unwind at the end of a long day. Although the body may not be quite at its physical peak, as it is already beginning to prepare for the sleep phase, it is still in fairly optimal shape until 7 p.m. Remember to give yourself time to digest your dinner before heading out for a run. That is, an hour before and after running should not be set aside for eating, this also applies to sleep - you do not need to gorge yourself before falling asleep, this will only harm both the quality of sleep and the whole body as a whole. Calculate your training time in such a way that it organically fits into your daily schedule, while not harming, but only bringing benefits.
Conclusion
Think about the times of the day when you feel most energized and when, on the contrary, you are most tired. Are you an owl or a lark by nature? Do you feel energized in the morning or are you ready for a hectic nightlife? Once you can identify these things for yourself, you can understand what time of day is the best for you to train and be extremely active.
Whatever you decide, if exercise is your goal, general health or a combination of all these things, consistency and regularity of training is the basis. If evening running time is right for you, set up a schedule based on dinner time and peak maximum activity, which is around 7:00 pm. Stick to the chosen schedule and the positive effect will not be long in coming.
An evening run is a great way to get rid of the stress and negative emotions that have accumulated in your body during the working day. If, of course, you made the right route, chose the right time and comfortable clothes. Otherwise, jogging will not bring you any pleasure. Yes, and don't forget about correct breathing: during running, not only the muscles of the legs are involved, but also the lungs, the load on cardiovascular system because the body needs more oxygen.
When to run?It all depends on your biological rhythm. However, keep in mind that after your evening run you will need time to get ready for bed. Therefore, it is best from 18 to 22 hours, while the body is still filled with energy.
Where to run?
The most suitable option is a park or forest edge next to the house. Will fit and sports stadium with treadmills equipped with a special coating. Running along highways and pavements with active traffic is strongly discouraged: breathe in exhaust fumes.
As a last resort, if you have no other choice, you can run around your own home or neighborhood. Just make the route correctly, minimizing its intersections with busy city streets as much as possible.
V winter time year, if the temperature has dropped below -10 ºC, it is better to transfer jogging to gym the nearest fitness club. It's also good to get your own treadmill and study at home. However, if you are confident in your abilities, do not suffer from dangerous chronic diseases and have consulted a doctor, you can continue to run outside: such exercises will only help you to strengthen your body.
How much to run?
The length of an evening run depends on your workload during the day and the fitness of your body. If you practically did not do physical education before, the first week you can try to run for 10 - 15 minutes in order to gradually get used to it and get into the rhythm. Then, when you feel like you can run longer, increase your jogging time by 5 minutes. Repeat this until the duration of your sessions reaches 30 to 45 minutes.
Running technique
Do a little warm-up before jogging. Bends, kicks, squats - whatever exercise you like. This will help prepare the body a little for the load.
After warming up, you can start moving. The entire run is divided into three equal parts:
- the first stage is a slow pace;
- second stage - running with acceleration;
- the third stage - slowing down the pace with a gradual transition to a step.