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

Postpone training for the evening, you can enjoy extra hour 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 the correct heart rhythm. 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%

First value - 190 - 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.

Evening time is considered the best time of the day for recreational jogging. After all, thanks to this, you can relieve the stressful state obtained after a hard, stressful working day, ensuring a sound and healthy sleep.

After work, we feel a little tired, we want to rest and relax, but the body works at full strength, and the brain begins to actively scroll through everything that happened during the day. Therefore, it is at this moment that it is important to switch, that is, to prepare the body for sleep. Here's where you can't do it without the help of jogging.

Evening running will be the final stage of the working day, giving the muscles the necessary load, setting the body in a positive way before going to bed. But for us there is nothing better than falling asleep with a good mood.

It is best to run at a speed of 9 km. no more than half an hour per hour. Such training will positively affect the work of the heart, forcing it to work actively, improving metabolism and improving blood circulation. As a result of constant training, the process of capillarization will take place, that is, the process of cleansing blood vessels that have atrophied due to lack of motor activity will take place, new ones will appear that will provide blood access to diseased organs, renewing and healing them.

Running in the evening- this is also an excellent tool for rejuvenating the body, but it is best to carry out such a run after eating, at least 2 hours before. But everything will depend on its density. Before starting a run, it is recommended to do a ten-minute warm-up, for example, do a few squats, jumps and bends to prepare the body for the next portion of the load. While running, try to monitor your breathing, which should be even.

It consists in strengthening health, and if you want to be healthy and resilient, then you need to do this running regularly, and preferably twice a day - in the morning and in the evening.

1. You need to run systematically and regularly, that is, if you want to start running in the evenings, then determine for this four days a week and run for your pleasure.
2. You should never skip a workout, you can do this only in the most extreme case - during an illness or in winter time years when the temperature is below 30 degrees. If you are not sure that you can spend less than three hours a week for running, then it is better not to start anything.
3. The intensity and duration of classes should be increased gradually, everything will depend on your physical training. If you intend to seriously engage in running, then to monitor your health, you need to use special devices and programs, thanks to which you can calculate the pulse and heartbeat.

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 without even 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 tried a morning run at least once have probably faced an acute shortage of time, because they still need to put themselves 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 switch 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. Incredible, but only some half an hour physical activity will give the body the opportunity to replenish the oxygen reserves 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

In order to get the most out of your run, you need to consider a number of features.

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, after all, better running in the morning or 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. Can pick up 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.

In this article, we will talk about running in the evenings and how to run in the evenings correctly. Running in the evenings is no less useful than running in the morning, and I think this is understandable. Running is useful, as it increases various metabolic processes, and also enriches the cells of our body with oxygen, which is very good. This is far from all that this wonderful exercise can give us. I also wrote about this in previous articles.

Running in the evenings includes a lot of pluses, and no minuses. However, there are no cons in the morning run either. If you have chosen to run in the evenings, then you need to decide on the time, and do not run too late, because the closer to the night, the weaker our body becomes. Also, for running in the evening you need to choose a safe route - the fewer cars, the better. If there are no cars nearby, you can put on headphones. I advise you to avoid jogging at a time when it is already dark, as you can twist your leg without any problems. I myself repeatedly ran in the dark, and more than once I had to stumble, but there were no injuries. Run better when it's light.

The bad thing is that in the evening there is a lot of dust in the air that was raised by cars, but it does not matter if your route is far from the roads. During the evening run, there is more fat loss than muscle mass, but many are mistaken in believing that morning run by itself causes "melt" muscle mass. If you have a snack in the morning, and only then run, then there will be no loss of muscle mass. Of course, you do not need to run immediately after eating. That's basically all I wanted to say about running in the evenings directly.

Jogging in the morning or evening.

What is better to choose - running in the morning or in the evening? I think that you can answer this question yourself, since the answer to it depends on your biorhythm, and nothing else. In general, running in the morning or in the evening is no different from each other, but people are different. There are larks and there are owls. Larks are known to get up early, and a person with the appropriate biorhythm can go for a run without any special psychological difficulties. “Owl”, on the other hand, can get up early, run, and then go to bed again, because she didn’t get enough sleep. In principle, there is nothing wrong with dreaming after running, but why force yourself ... I am a “night owl”, and I repeatedly got up for morning runs, and very often after jogging I “passed out” again. I go to bed late, and getting up early is not so easy for me. And this applies to all "owls" - for you the best time for jogging - evening. No need to force yourself in this regard - listen to your body.

And yet, if you do not run into biorhythms, running in the morning or in the evening? Well, what can I say. In the evening, after work or study, we can relax and unwind, as we have free time. But why do all sorts of nonsense (let's rest when ...), if you can go for a run. We don't have to toss and turn for 10 minutes in bed, forcing ourselves to get up and constantly turn off the alarm. We don't even need to exercise willpower to get up. In the evening we are free, and free to manage our time as we please. Evening running is psychologically much easier, as some resistance factors disappear.

Benefits of running in the evening How to run in the evenings

In the morning, our body is more tense than in the late afternoon. The transition time from the state of sleep to the waking state, entails a load on nervous system and heart - main muscle our body. Accordingly, the load on the vessels of our brain increases. Evening running implies a more concentrated load on the muscles of our body.

Now I want to give some facts. If we talk about morning running, it has been proven that morning running does not have a positive effect on the kidneys and liver. At the same time, evening running from 6 to 8 o'clock leads to the regeneration of our liver cells, and the kidneys also begin to be intensively cleansed. If you believe the facts, then the benefits of running in the evening are obvious.

If you want to improve your health, then evening jogging may be more suitable. It acts prophylactically on the cardiovascular system. But do not forget that before jogging you need to do a warm-up. Due to this, the heart muscle begins to work more actively, and as a result, our blood circulation improves. But the most important thing, I think, is that if you exercise regularly, the cleansing of blood vessels begins, which have been atrophied during the period of your inactivity. This leads to the improvement of large organs, as blood begins to flow to them better.

As we have said, we live by biorhythms. We wake up in the morning, but some organs may still not be ready for stress, since the body does not wake up at the same time. The body during this period is unbalanced, and may not be ready for the actions we need. It is better that 1.5 - 2 hours pass before physical exertion. It is believed that the best time for training is the period from 18:00 to 20:00. At this time, the body works harmoniously, and without problems to cope with the necessary loads. Do not forget that running in the evenings will benefit if the workout ends two hours before going to bed.

While running, the excretory system is actively working, and our body is cleansed, and this happens more actively during the evening run. The benefits of running in the evening are undeniable. Now you know what running in the evenings gives.

If we talk about how to properly run in the evenings, then there is absolutely no mystery here. You can read the article about running for beginners and learn how to learn how to run. There is nothing complicated in the running technique, and our body itself will tell you how and what to do correctly.

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 when jogging in the morning. 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 preference.

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 for recovery. water balance body 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. Right .

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 your foot to the ground, you need to try to quickly tear it off from it.

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! And let's start running, because running is health!