Run in the mornings: advantage and harm, basic rules

Run belongs to the most popular and widespread physical exercises as it is public, does not demand any material inputs and is effective in strengthening of health.

In total about run in the mornings, about that, for example, whether it is possible to run on an empty stomach whether it is allowed to be engaged in run pregnant and whether it is worth running in the winter, and it will be told in article.

Run in the mornings

Morning jogs have indisputable advantage, loading the person with cheerfulness and high spirits for all next day. However at the same time also the obvious costs connected with early rising and need to break a former way of life are observed. Therefore the decision to begin to run in the mornings entirely depends on individual qualities of the person and his preferences.

You will not tell it about the women who are going to become mothers. Here little depends on their personal preferences, and everything is dictated by a condition of a female body during this concrete period. Against the background of still not resolved debate of experts about whether pregnant women should run in general, today in this question the following rules were developed:

1. Future mothers who do not have problems with health who before pregnancy actively were engaged in run should not stop sharply physical activities, however it is necessary to reduce their intensity considerably.
2. At the same time run extremely is not recommended in the first and third trimesters of pregnancy.
3. In the second trimester to the pregnant women having running skills, jogs at low speed are allowed.
4. Frequent, but slow walking in the fresh air is recommended to the rest.

As a rule, the question of whether future mothers can be engaged in run and whether it is necessary for them in general, is solved exclusively individually and at obligatory consultation with physicians.

Whether you know? Average running speed of the healthy runner is located in limits between 16 and 24 kilometers per hour. The similar speed running can support for 2 hours.

Than it is useful

Wide circulation of run in the form of all-strengthening and tonic for an organism is caused by the experience which is saved up by runners and experts which demonstrates positive influence of jogs at their competent use on human health.

However at all similarity of salutary impact of jogs on the state of health both men, and women there are also the specifics connected with sexual distinctions of runners here. For example, these physical activities at men promote improvement of potency, and at women normalize a hormonal background. Therefore, answering questions that gives and than the person is helped by run, it is necessary to approach this subject is differentiated. Running loadings at men promote:

• to disposal of excessive reserves of fat, accumulation of mass of muscles and creation of an impressive muscular relief on a male body;
• to the improvement of activity of a cardiovascular system considerably reducing risk of approach of heart attacks or strokes;
• to lowering of the level of sugar in blood thanks to active use by a glucose organism during run;
• to strengthening of joints;
• optimization of content of cholesterol in blood which though participates in production of men's hormone of testosterone, but at the surplus has harmful impact on heart and blood vessels;
• to increase in a tone of a diaphragm by means of strengthening of her muscles;
• normalization of arterial blood pressure as a result of reduction of body weight thanks to acceleration in it exchange processes;
• to strengthening of the immune system due to activization of receipt in an organism of the oxygen promoting increase in amount of immunoglobulin;
• to improvement of activity of a respiratory system by means of expansion of bronchial tubes;
• to improvement of quality of potency, the events thanks to activization of a blood-groove in genitals and development in a male body of testosterone;
• to overcoming depressions;
• to strengthening of will power.

Morning jogs of women, except the advantage received by their organism in the same quality as well as at men, bring also to:

• optimization of hormonal level of a female body;
• to noticeable increase in mood thanks to activization of development in an organism of the dopamine called happiness hormone;
• to giving to a female figure of symmetry due to combustion of excessive fat;
• to strengthening of the immune system;
• to improvement of appearance of the integuments thanks to an intensification of blood circulation and sweating cleaning and rejuvenating face skin and bodies;
• to the rejuvenating effect in all an organism which is carried out at the cellular level.

Whether you know? Annually in the world the people buy over one billion pairs of sneakers for run that best of all demonstrates popularity of this type of physical exercises.

Harm and contraindications

As running movements are put in human physiology, they in itself should not do harm to an organism. But this postulate is fair only in relation to the healthy people who do not have pathologies and only at the correct use of running exercises. Therefore if there is a question why any given person cannot be engaged in run, it is necessary to pay the main attention to its physical state. For example, it is contraindicated to men to undertake jogs in the mornings in the presence at them:

• exacerbations of asthma;
• heart arrhythmias;
• problems in the musculoskeletal device;
• varicosity of veins.

With care men need to treat running exercises after forty. Especially it is not recommended to them to do long runnings. The similar shake-up of an organism at this age can be dangerous.

Same, as a rule, treats also women. The most serious differences in injuriousness of run arise here during pregnancy what there was already a speech above about.

Run in the mornings with the greatest effect for health

Thoughtless jogs can be both in general useless, and often in the mornings capable to cause a serious loss to the state of health of the runner. Therefore, beginning to be engaged in run, it is necessary to be defined at first how it is correct to make jogs in the mornings how often it is necessary to do it when it is the best of all to get up in the morning as it is better to be equipped for occupations with run. And it is quite good to make in addition to it the schedule of morning jogs for a week or for a month.

Learn how it is correct to breathe during run.

The accumulated experience demonstrates that it is much more correct to make half-hour jogs of 5 times a week, than few times within a week to do two-hour runnings.

Experts recommend to begin running exercises with ten-minute jogs, every day increasing a probegayemy distance by 10%. The intensity of running exercises should be increased also slowly, having begun with fast walking and having gradually passed to slow run.

Important! The optimality of speed of run is checked on ability of the runner to utter any phrase, without tearing off it and at the same time without choking.

At the solution of a task on that how many it is necessary to run daily, it is necessary to recognize that jog should not take away very many forces which still will be required during the next day.

What to begin jogs in the mornings with

Before beginning a morning running, it is necessary to warm up in the help of inclinations and turns of a body, squats and other similar exercises. It will allow to prepare the organism which did not completely depart from a dream for rather serious running overloads and will protect from potential damages of joints and muscles.

Video: How to run to a beginner

Correct load distribution

That all muscles during run were loaded correctly, follows:

• at first to concern the earth a wide part of foot, then transferring weight to all foot;
• to lower a heel in the last turn and to time to tear off from the earth;
• to take steps natural width, without forcing them it is artificial;
• to squeeze a palm in a fist, and to bend a hand in an elbow;
• to strain muscles of a press and a peritoneum;
• to hold a body directly, inclining it a little forward;
• to direct a look towards the seen or imagined horizon for acceptance simplification by a body of optimum situation;
• to breathe accurately in compliance with a run rhythm that the breath and an exhalation occurred during each 4 steps.

Clothes and run footwear

The main requirements to the clothes intended for jogs are simple: in the summer it should not allow heatstroke, and in the winter — frostbites. As for footwear, from it not only the obvious convenience, but also ability to amortize blows at run is required, warning articulate injuries. Experts recommend to use for jogs of a sneaker from skin — it is desirable artificial with inserts from nylon for ventilation improvement. Around heels the existence of shock-absorbing inserts from thermoplastic urethane is desirable.

Technology of run for weight loss

In fact, run is permanent falling of a body forward at which the runner is forced to hold up constantly legs not to fall. At such movement the energy of falling moving the runner forward and allowing it to save the forces is used. From here it is easy to understand that morning jogs vary not only depending on length of a distance and intensity of run, but also from the equipment used at the same time.

We recommend to learn how to learn to run on long and short distances.

Interval

At this type of run its intensity changes from a quiet rhythm to the most quick. Experts consider this equipment the most suitable for weight loss and development of endurance. In acceleration intervals burning of calories proceeds twice more intensively, than at uniform run. Correctly distributing loadings what it was already told above about, interval run is built as follows:

1. Warm up.
2. Accelerate within 1 minute.
3. 2 minutes have a rest.
4. 2 minutes accelerate.
5. 3 minutes have a rest.
6. 3 minutes accelerate.
7. 3 minutes have a rest.
8. 2 minutes accelerate.
9. Have a rest 1 minute.
10. Accelerate 1 minute.
11. Have a rest 1 minute.
12. Make a hitch.

Trot

This running type is most known and popular. It is based on natural movements of the person and is characterized by uniform breath throughout run. In the course of jog by a trot the runner makes movements which are most comfortable. The plan of occupations calculated for a month and providing is recommended to beginners:

• thrice jogs for a week;
• ten-minute warm-ups prior to the beginning of each of them;
• jogs by a trot throughout a quarter of hour at low intensity;
• acceleration or run to the hill for 10 minutes;
• quiet walking within a quarter of hour.

Read in more detail about advantage and the correct technology of jogging.

After two months of occupations there is an opportunity to pass to more difficult scheme of morning exercises with jogging use. For this purpose it is necessary:

1. To warm up within 10 minutes.
2. To make jogging for 40 minutes.
3. To finish run by slow walking within 10 minutes.

Easy

This running look which is more similar to fast walking is called also futingy and is focused on people full, subject to short wind who move a little and also on beginners. These running exercises demand the minimum expenses of energy and therefore are quite capable to be intermediate exercises during jogs on average and fast rates.

Learn, than shuttle run is useful to a human body.

Uphill

At running overcoming eminences of any type practically all fibers of muscles are involved and at the same time the maximum of excessive deposits of fat is liquidated.

In parallel rise uphill by means of run very effectively adjusts femoral and sural areas of a body. This type of jogs is recommended to apply surely a minimum of times a week.

With acceleration

This running equipment is a component of interval run about which there was already a speech above. It is extremely effective at fight against excessive weight. But it is recommended to apply it at most 2 times a week.

Programs of run for beginners

There is a standard schedule intended for beginners:

Features of run in the winter

There is a resistant stereotype concerning jogs during the winter period. Many beginners, run warm season, with the onset of cold weather of jog stop because of fear to get cold or just because of fear to overcool in frosty days. However experts claim that winter jogs are not worse summer at all, and in respect of training of an organism even and surpass them. However, during the winter period it is necessary to take some specific measures to prevent undesirable consequences of contact of an organism of the runner with the lowered temperatures.

Learn in what it is the best of all to run in the winter.

For this purpose it is necessary:

1. To stock up with footwear which special soles would level the increased injury risk covered with snow and ice of a surface.
2. To be extremely attentive at jogs, without distracting a look from the route.
3. By all means before jog it is necessary to warm up actively in the warm room.
4. To attend to suitable clothes which well would hold heat, but at the same time would not be too bulky and heavy. It is worth to remember about a headdress and gloves or mittens also.
5. It is not necessary to force in the winter run at all, aspiring to personal records. Running exercises during this period have to be directed only to strengthening of health of the runner. In this plan it is sometimes expedient even to reduce frequency of running exercises.
6. At run during the winter period it is necessary to carry out by all means a breath only through a nose, and exhaled — through a mouth.
7. Winter jog has to come to the end surely with a cup of any hot drink in the warm room.
8. The frost is contraindicated at run to people with any indispositions.
9. It is necessary to refuse jogs in a hard frost, at snowfall and ice.

Recommendations for beginners

On the basis of the wealth of experience accumulated by many generations of runners and experts for beginners of morning run many recommendations are developed. Such, for example:

• it is not necessary to recover on jog at once, having only got up, the half-hour interval between awakening and the beginning of running exercises is considered ideal option;
• it is impossible to do without warm-up as without it muscles are more subject to injuries, and the organism spends a lot of excess energy;
• after jog it is desirable to sate an organism with proteinaceous food and liquid;
• it is not necessary to run on an asphalt covering, it is better to choose soft soil for jog;
• it is not necessary to save on good sports shoes as its right choice makes 70% of success of morning jogs.

Important! You should not make morning jogs on an empty stomach at all, but also it is also not necessary to overeat. It is possible to be limited to a glass of kefir or yogurt, a porridge saucer.

Morning jogs, of course, without being a panacea from all diseases, nevertheless more often act as one of the main podsporiya in maintaining human health, than and their growing popularity around the world speaks.