Morning jogging for effective weight loss. Running in the morning: benefits, harm, basic rules and recommendations

Every day more and more people strive to lead a healthy lifestyle: they look after their health and play sports. Running in the morning is the most popular among both experienced and beginner athletes. Some are attracted by the simplicity of the activity, because it is not necessary to visit the gym or purchase expensive equipment, while others are attracted by the high efficiency of just a half-hour morning jog.

How to force and motivate yourself to run?

Jogging early in the morning has benefits for the whole body, but not everyone can bring themselves to exercise at such a time. Therefore, it will be useful to know a few techniques that will help make morning jogging a healthy habit:

• Motivation for running early in the morning. First you need to determine for yourself why you need to get up in the morning and run. An aspiring athlete should exercise regularly, which will not only improve her health, but also keep her figure in good shape.
• Nice and comfortable clothes for running. It has been proven that just comfortable clothes are not enough, they must also be beautiful. Experimentally, it was possible to establish that if a woman does not like the way she dresses, playing sports will not bring pleasure and soon she will simply leave them. It’s worth buying a nice suit, comfortable shoes and a hat, because autumn is not a reason to give up your favorite activities.
• Find a group to make early morning running fun. Some people like to run alone in the morning, while others can’t stand a minute without company. If morning jogging seems boring, you should call your friends and find yourself a partner.
• Gradual increase in load. Before each workout, you definitely need a warm-up, during which your muscles warm up well. If you haven’t exercised at all before, at first you can just walk, gradually speeding up. Try to dose the load and gradually increase it, so running in the morning will be useful and enjoyable.
• The “7 day” rule to help you get used to morning running. Not everyone can start morning jogging and continue doing it. In this case, it is worth making a bet with someone that you can run in the morning for one week. The fact is that during this period a habit will develop.

What are the benefits of morning running?

A treadmill allows you to exercise at home, but running in the fresh air in the morning brings tangible benefits to the whole body:

• Running early in the morning helps normalize blood pressure; with constant physical activity, a gradual decrease in heart rate occurs, which plays an important role for people in old age;
• The cardiovascular system is strengthened, the development of vascular blockage and heart attack is prevented, the metabolism of the heart muscle is activated, and all this thanks to running early in the morning;
• Effective breathing training is carried out, a feeling of lightness and energy appears throughout the body, which cannot be achieved by running at home;
• Running early in the morning perfectly corrects your figure; the process of losing weight is not accompanied by sagging skin, because fat deposits disappear gradually. Provided you exercise regularly, the results achieved will last much longer than if you follow strict diets;
• Morning jogging improves brain function and clarity of consciousness appears. As a result of constant exercise in the morning, the circulatory system is perfectly strengthened and the respiratory organs are effectively trained. The body receives a larger amount of oxygen, which reaches the brain much faster, which significantly improves its functioning;
• Running early in the morning helps to perfectly work out all muscle groups. Only swimming gives a similar result.

Morning running for beginners: where to start?

For running to bring health benefits, you need to not only exercise in the morning, all workouts must be done correctly. The first lesson should not start with long distances, because the next day severe muscle pain will appear and the desire to go jogging again will completely disappear. Before jogging, do a short warm-up to warm up all muscle groups, so you can avoid injury.

During the warm-up, simple stretching exercises are performed - turning the head, bending the body, and squats perfectly prepare the body for the upcoming loads. Just 7 minutes is enough to warm up - do a couple of lunges, stretch your toes with your palms. The duration of the morning jog at first is no more than 30-45 minutes. This is an exercise to gain vigor, which should not completely deprive you of strength, exhaust you and leave you feeling completely exhausted. Run casually, easily, relaxed.

How to run in the morning?

To ensure that running early in the morning brings only health benefits, follow these recommendations:

• Comfortable shoes for running. To make morning running enjoyable and, over time, a favorite pastime, choose the right sports shoes - with flat soft soles, comfortable inside, preferably with shock absorbers on the heels;
• Clothes for running in the morning. Do not wear tight or tight leggings or synthetic T-shirts for jogging. All things, including underwear, should be made from natural materials. Girls are recommended to purchase a special sports bra that perfectly supports the breasts;
• Breakfast before training. It is advisable to run on an empty stomach; if food gets into your empty stomach, it will be difficult to force yourself to go for a run. When playing sports to lose weight, you are allowed to drink a glass of water;
• Place for jogging. Do not run near factories or along highways. The ideal option is a park area or a forest path;
• Intensity of classes. Gradually, with each workout, increase the load. You can start with fast walking or jogging, depending on your initial physical fitness;
• Duration and regularity of early morning running. Regarding the distance traveled, focus on time, not kilometers. Start with a 15-minute jog 3 times a week, gradually increase not only the duration, but also the regularity of exercise;
• Breathing and posture. During training, do not swing your arms; they should move freely in time with your running. Do not lean forward or throw your head back. Breathe deeply (both through your mouth and nose);
• After completing the workout, you should not suddenly stop and sit down immediately. The speed decreases gradually, after jogging, walk quickly for a short time, and do a couple of exercises to restore your breathing.

Rules for running in winter

The only disadvantage of winter running early in the morning is the low temperature, but such training is very beneficial for health. Before starting classes, take care of your equipment. For running, it is worth purchasing special sneakers; experienced athletes use winter trekking boots, the soles of which practically do not bend, so running in them is not very comfortable.

Particular attention is paid to thermal underwear, especially if the lesson is held at sub-zero temperatures. Before you start running, you need to warm up, which should be done not on the street, but at home - a couple of stretching lunges, squats. Jog lightly to the training area to avoid injury and hypothermia. First, choose easy distances, run only on paths cleared of snow, where there are no icy areas.

When running in the early morning, breathe through your nose. The workout should last at least 20 minutes, and do muscle stretching exercises at home. Only experienced athletes warm up and cool down in the cold. You need to train at least 4 times a week. It is not recommended to run constantly to avoid overtraining. Winter jogging will help keep your figure in good shape and improve your health.

Features of running for weight loss

While running in the early morning, the body warms up perfectly, blood flow increases, sweating increases, and toxins and accumulated salts are removed from the body much better and faster. While jogging, your metabolism accelerates, and in just one workout you can lose 400-800 Kcal (depending on the person’s initial weight and running speed).

Running early in the morning has great weight loss benefits if you follow a healthy diet. It is advisable to train on an empty stomach, as this improves intestinal motility and reduces the level of cholesterol (bad) in the blood more intensely. An ideal option for those who want to lose weight is interval running for 20-30 minutes a day.

Sport helps you maintain good physical shape and prevents the appearance of fat deposits, but to do this, choose the right running technique. Therefore, it will be useful to familiarize yourself with the following video lesson, which presents basic running techniques:

The harm of morning running

Despite the benefits of playing sports, simple jogging can cause harm, so it is worth knowing about the contraindications of running:

• if you don’t sleep well at night, running early in the morning will only aggravate the problem, causing serious harm to the nervous system, because lack of sleep is a big stress for the whole body;
• the presence of joint problems, liver disease, kidney disease, and cardiovascular disease are good reasons not to run early in the morning.

If you have any doubts about whether to run in the morning or not, it is recommended to consult with a specialist before starting training. In some cases, it is necessary to undergo a full examination to ensure that morning jogging is not prohibited. Such activities will be beneficial if after them you feel a surge of strength, vigor, and the training itself will be enjoyable.

Running in the morning is an easy and cheap way to lose weight. To do this, you don’t need any special equipment, company or a lot of time. To feel in great shape, it is enough to run 3-4 times a week for 40 minutes. Jogging is also an aerobic exercise that strengthens the muscles of the legs, helps get rid of cellulite, burns excess fat, and removes salt deposits. The main thing is to stay motivated and do morning jogging constantly.

Motivation - how to force yourself to run

To run in the morning to lose weight, you need to solve psychological problems for yourself, the first of which is how to get up early on a working day. To do this, it is better to start morning jogging on holidays or weekends. Then on a working day it will be much easier to get up 2 hours earlier. A plan for the process of getting ready and going outside will help you start running in the morning. It's approximately like this:

1. Develop a clear sequence of actions that must be followed constantly. After a short period of time, the process will be automated, and motivation will no longer be required.
2. Prepare sportswear and shoes in the evening. The fewer irritating factors there are in the morning, the easier the adaptation will be.
3. Set aside a specific time in your morning schedule rather than scheduling a run when you have time.

The benefits of morning jogging

Running in the morning benefits the body. This remedy keeps muscles toned and maintains health. After a morning jog, a person gets a boost of energy for the whole day. Scientists have proven that 15 minutes of exercise in the morning is equal to an hour of exercise in the afternoon or evening. Running is allowed in any season and in different weather. Running trains the heart muscle and respiratory system. Thanks to morning exercise, the heart pumps more blood in one cycle, cells consume more oxygen, and more nutrients are delivered to organs and tissues.

After each morning jog, the concentration of endorphins (hormones of happiness) increases, so a person feels in a great mood. Regular running improves the functioning of brain cells, normalizes blood pressure, prevents heart attacks, eliminates problems with the spine, and strengthens the immune system. Running is an ideal means for losing weight, because during exercise, sweating increases, as a result of which toxins and salts are actively removed from the body. In one hour of training, up to 800 calories are lost. Running improves intestinal motility, helps lower cholesterol, and reduces hunger.

How to run in the morning from scratch to lose weight

To get the desired result in the form of lost pounds, girls, women and representatives of the stronger half of humanity need to start running correctly in the morning. Choosing a place for a training park will help you develop self-discipline. Go there several times in sportswear, breathe in the fresh air, look around. You don't have to run at first - just take a walk. The main thing is that you don’t have to force yourself, and you will notice that even a walk in the morning improves your mood.

Where to begin

Those who start running from scratch are afraid of heavy loads, so you should not immediately develop too much speed. Start by jogging until you get into a rhythm, and you will notice that after a month you will want to pick up the pace. Before you start training, you need to warm up slightly: do bends, squats, and go for a walk. Finish your run in the morning by stretching.

Exercise in the morning every other day so as not to overwork yourself. At first it may seem that you can move mountains, but later the fragile muscles will make themselves felt, and the sharply flared desire will quickly evaporate. It’s better to slowly move towards your goal, because regularity is important in any sport. Don't indulge your laziness! Every morning you will be reluctant to get up and load your body to lose weight, but you need to turn off all thoughts and enjoy running. Every day, add 50 meters to your previous mileage, and over time you will understand which distance is right for you.

If you have never run before, you should know that there is a special technique for cardio training:

• running with your mouth closed;
• breathe regularly only through your nose;
• keep your back straight;
• do not change the angle of the body;
• start training with a slow jog, gradually speeding up;
• If you are tired, reduce your speed, but do not stop.

Beginners are interested in how long to run in the morning to lose weight. The effectiveness of training depends on its duration. Running for weight loss will not provide any benefits if you exercise for less than 30 minutes. During this time, the body has time to rebuild and begin to burn subcutaneous fat. Over time, to achieve weight loss results, use special leg weights while running, which provide additional stress on the muscles of the buttocks and thighs.

Rules for running in winter

Running in the morning is effective if you follow your diet, sleep schedule, and exercise regularly. But some people have concerns about jogging every morning in winter because they are worried about their health. However, these fears are in vain. Running in cold frosty weather is even more beneficial, because the body hardens and sweating increases. To lose weight and enjoy running in the mornings in winter, learn simple rules:

1. Breathe correctly so that the air passing through your nose has time to warm up and enters your lungs already warm.
2. Choose tracks without ice that are easy to speed up and avoid falling.
3. Choose the right clothing to ensure you don't get too hot while running.
4. Warm your hands and head. To do this, purchase a special running cap and mittens from a sports store.
5. Before training, do not wash your face so that your facial skin does not become chapped.
6. When going for a winter run, download your favorite music to your player to cheer yourself up.

Training program for beginners

A properly selected sports program for beginners helps not only to lose weight, but also to adequately cope with stressful situations, has a positive effect on sexuality, strengthens the will, and prolongs life. The best period for running is 6-7 o'clock in the morning, it is at this time that the body already has enough stress, and there are still few people on the street, which makes it possible to disconnect from problems and be with yourself.

All that is required for effective weight loss is the intention to exercise in the morning 3-5 times a week. Try to allow days between runs to allow your body to recover. Start running for 1 minute, then walk for 2 minutes and run again. For the next workout, stick to the running/walking mode 2:2, then 3:2, 5:2 and after 10 sessions you will already be running intensely without a break for 20-30 minutes. This program is suitable even for inactive beginners, but if you are very overweight, you can stretch it out over 20 sessions rather than 10. Stay at one stage until you feel ready to move to the next level.

Video: running technique for weight loss

Running technique is extremely important, because in an effort to lose weight, it is easy to damage the joints of the feet, knees or pelvis. A beginner always runs intuitively, and then complains of heartache. To prevent this from happening, it is important not to exercise on an empty stomach, to do a warm-up and to breathe while running. To do this, experts advise having a light breakfast in the morning, and while running, take one breath per two steps and exhale for the same duration. Watch the video in which you will learn safety tips while jogging to lose weight:

Morning running schedule for weight loss

When jogging to lose weight in the morning, choose an area where you can do it away from busy roads. If this is not possible, then consider driving routes with a large number of trees and other natural plantings. Stadiums, parks, squares, and embankments are suitable for this. Before jogging, it is advisable to drink a glass of juice or coffee to reduce blood viscosity and prepare the body for the load. Don’t forget to take still water with you, because running for weight loss provokes heavy sweating, and water reserves should be replenished.

We offer a tentative schedule of races for beginners:

How to choose clothes for a morning run

To achieve sustainable weight loss during morning runs, you need to choose the right sportswear and shoes. In the autumn-winter period, an insulated suit made of natural fabrics is suitable, which will prevent the body from freezing and allow it to breathe so that it is not too hot. Warm sweatpants, a wool sweater and a windbreaker are the best option for frosty days.

In summer, dress lightly: a racerback top and short shorts are the best clothes for hot mornings. Some novice runners believe that to lose weight you need to dress warmly, even in the summer, to remove a lot of water. But this is a mistake, as metabolism slows down, causing the body to accumulate fat. As for sports shoes, the choice here is small: sneakers. The sole should have excellent shock-absorbing properties to reduce the load on the knee joint and protect against foot injuries.

Music for running

Morning running is easier with music. Selecting tracks is not a problem, especially since each person has his own favorite music. But studies have shown that while running it is better to choose the following rhythms:

• When the beat of the percussion instruments coincides with the touch of the foot on the ground;
• When the rhythm of breathing matches the rhythm of the melody;
• Trance music, in which low frequencies contribute to entering a meditative trance, and it is easy for a person to concentrate on the process of breathing or running;
• Music is an energy booster, in which the tracks evoke a surge of strength and positive emotions.

Harm of morning running and contraindications

Running in the morning is not only an effective method for losing weight, it is also a serious load on all parts of the body and organs. You already know the benefits of running in the morning, but with an unreasonable approach to training, it is easy to harm your body. If you are overweight, you are putting extra work on your bones and joints. If they are damaged, problems may arise that will overshadow the positive effects of running.

There are diseases for which running is clearly contraindicated:

• Chronic pathologies during exacerbation;
• Severe hypertension, other cardiovascular diseases;
• Injuries of the musculoskeletal system; influenza, acute respiratory infections, colds with elevated body temperature;
• Recent surgery, myocardial infarction, stroke;
• Any oncology; clinical depression.

Photos before and after

In order to lose weight, you should not have a large breakfast before your morning race. What to eat before your morning run? A snack of vegetable salad or a glass of freshly squeezed juice or low-fat kefir is allowed. It is not recommended to eat anything within an hour after training, but you should drink a lot, both before and after it. After classes, nutritionists recommend eating carbohydrates, protein and plant foods. If you run correctly in the morning to lose weight, then within a month you will see positive changes in your figure. See photos of people who have lost weight through morning jogging, perhaps they will inspire you to start running in the morning.

Doctors' opinion

Karpov Oleg fitness doctor: “Many clients ask me whether running in the morning is beneficial. The answer is clear - yes! There are very few contraindications, but there are many benefits for the heart, for weight loss, for the respiratory system, and for the muscles.”

Stepanova Karina therapist: “If you run in the morning every day, you can lose weight, but we must not forget about the disadvantages of excessive stress for the body. I cannot advise all patients to lose weight in this way. It’s better to first undergo an examination and then select individual sports activities.”

Evgeniy Kryshkin, nutritionist: “Many people wonder if running in the morning is harmful. My opinion: if you take the matter seriously, cardio exercise can be useful even for people with heart pathologies. Proper jogging in the morning can strengthen the heart muscle, and for those who want to lose weight, it will give 100% results within a month, provided they follow the diet.”

The ancient Greeks had this saying: “if you want to be strong, run, if you want to be beautiful, run, if you want to be smart, run.” The ancient inhabitants of Hellas were right, because running improves the functioning of all human organs.

During running, blood circulation improves, which significantly increases the performance of each individual organ, and as a result of the entire body. Running in the morning will not only improve the health of the body, but also strengthen character, prepare a person to overcome difficulties and achieve their goals.

The benefits of running in the morning

A morning jog has exceptional benefits for the whole body. During running, processes accelerate, more oxygen enters the blood, this helps remove harmful substances from the body, stabilize blood pressure, and normalize the functioning of the intestines and nervous system of a person. Morning jogging allows the body to fully wake up.

There is a release of adrenaline into the blood, which activates the work of internal organs, the release of various hormones occurs, which in turn leads to an increase in the performance of the pituitary gland. There is no doubt that jogging in the morning has health benefits for the human body. Researchers from the University of California concluded that the performance of people who run in the morning is 30% higher than that of people who do not jog.

Running time after waking up

Each person is individual and has his own characteristics and natural reserves of the body. Depending on your general physical fitness, it is necessary to choose the right load that will not harm your health. It is necessary to correctly select a load that will not harm your health, but on the contrary, will strengthen your immune system and raise your overall tone. Thus, in the initial stages you should not spend more than 20-30 minutes running.

Eating

An essential factor is proper nutrition, which will consist of sufficient proteins and a balanced amount of carbohydrates and fats. Depending on the result that a person wants to receive, it is compiled.

Important! Before training, it is advisable not to eat or drink anything, although expert opinions are divided on this issue.

After finishing your run, it is advisable to eat food containing protein:

• Cottage cheese;
• Chicken;
• Eggs;
• Milk;
• Protein cocktail.

Water is an important source of energy, so you need to drink more than 3 liters of liquid per day. This amount of water will speed up metabolic processes, which will lead to a decrease in fat in the body and will contribute to the normalization of natural processes in it. However, drinking water while jogging is not recommended.

Warm-up

Warming up before running will allow the body to adjust to the upcoming load. Before performing love exercises, you need to prepare your joints for future stress.

Athletes especially often get injured due to insufficient warm-up before performing an exercise.

The following parts of the human body are at risk:

• Shoulder and elbow joints;
• Knees;
• Back and lower back.

All of the above body parts need to be stretched before running.

Equipment

A person who decides to run in the morning is faced with the problem of choosing the right equipment. Clothing and shoes are very important for running comfort. Therefore, shoes should be light and comfortable and not cause discomfort to the foot. It is advisable to wear clothes made of natural fabric for training.

You should try to avoid synthetic uniforms. While running, the body must breathe, that is, clothing should not interfere with the process of sweating and the penetration of oxygen into the body through the pores. It is advisable to purchase special training items from sports stores.

That's right, a well-designed training schedule is key to increasing the effectiveness of your workouts and will help the body adapt to the stress faster. Thus, training must be alternated with days of rest, when the body will recover from the load received. The classic scheme is when a person trains three times a week.

Important! In the first month of training, you should not overstrain the body, because not only the muscles have not adapted to the load, but the cardiovascular system will not be able to function properly under critical loads, which will lead to overwork of the person.

Number of workouts

The number of training sessions depends on individual requirements. These include the general physical condition of a person and the availability of free time. A beginner should not start training with special zeal; jogging twice a week will be enough.

The further number of runs in the morning must be regulated based on your own well-being. An important point during the training period is complete healthy rest. It is necessary to alternate between rest and jogging. The best option is to train three times a week. However, if your health allows, the number of classes can be increased.

Training time

Training time should not exceed more than one hour, and this also includes warm-up. A beginner should not practice for a long time. Long-term exercise will only harm human health.

Optimal scheme:

• Warm up 10-15 minutes;
• Running 30-40 minutes;
• The final stage of the workout should take at least 10 minutes.

Proper completion of training is a fairly significant nuance that every novice athlete needs to know. At this time, it is necessary to walk, stand, and perform simple movements to bring the cardiovascular system to its normal calm state.

Distances

The selection of a running distance is based solely on the athlete’s internal feelings. It is necessary to understand that classes are not carried out to achieve results, but to increase the overall tone of the body.

The acceptable starting distance is a distance not exceeding one and a half kilometers. With an increase in the level of endurance of the body and an increase in strength indicators, the distance needs to be increased.

Morning workout schedule for beginners

The classic training schedule consists of 3 sessions and 4 rest days. Weekly training schedule:

• Monday - training;
• Tuesday - rest;
• Wednesday - training;
• Thursday - rest;
• Friday - training;
• Saturday and Sunday are rest.

For a beginner who has just started running, it will be enough to do two workouts a week. Classes must be distributed in such a way that there is a period of time for rest and recovery of the body.

Most experienced instructors believe that the human body will independently tell you whether the intensity of classes, distances and time allocated for training are appropriate. It is necessary to closely monitor your health status and record various changes in your well-being.

Particular attention is paid to proper balanced nutrition, where a sufficient amount of protein should prevail. The consumption of alcoholic beverages must be completely avoided. Trying to combine drinking strong alcoholic drinks and running in the morning is pointless.

Sound sleep of more than 7 hours a day is very important for the body. During sleep, the body's muscular system is restored, which is why it is so important to sleep enough time. If any negative health changes occur, you must immediately contact the nearest medical authority.

Reviews of running in the morning for beginners on a schedule

After that morning, my health improved significantly. The overall endurance of the body has increased. Coming home from work, I collapsed on it and was completely defeated. Now I am full of strength and energy and cannot devote more time to my family.

Mikhail is 27 years old.

After I gave birth to a child, my appearance became not very attractive. My weight began to significantly exceed the norm. So I decided to run in the morning. Within two months, my weight stabilized, I managed to lose extra pounds, and get the figure that I had before pregnancy.

Many people start running, but when is it most effective to do it - now let’s try to figure it out?

Is it good to run in the morning?

Definitely yes! The main thing is to have a positive attitude and enjoy running. Clean air is saturated with oxygen, the lungs open, it becomes easier to breathe, the lungs are actively cleansed, the immune system is strengthened, and endurance increases.
How much time should be devoted to this process?

Attention! There is no need to overload the body; 30 minutes 3-4 times a week will be enough. Of course, if the body can withstand more, then why not. It all depends on your tone and general physical condition.

How to run correctly?

A lot and a lot is not always healthy. Jogging gives excellent results; such jogging is useful for people of all age groups. This type of sports activity has a positive effect on brain activity, improves mental abilities, strengthens leg muscles, and helps overcome depression.

Basic rules for morning jogging:

• You need to jog on an empty stomach, start with a duration of up to 20 minutes, and when the body gets used to such loads, gradually increase the time.
• The optimal period for physical activity is from 6.30 to 7.30 am.
• Before the procedure, it is recommended to take, do a short warm-up, and drink a glass of warm water.
• You need to take a bottle of water with you.
• In extreme weather conditions, extreme heat or cold, you should refrain from jogging or reduce the time to a minimum period.

There are several “secrets” to speed up the weight loss process. Running on uneven surfaces gives excellent results. To do this, you need to choose terrain with easy ups and downs. Climbing upward puts stress on the heart, starts metabolic processes, and burns fat deposits. And on the descent the intensity decreases, the heart rests.

You also need to alternate the intensity of the load, start, then switch to a medium pace, keep up the acceleration for 5 minutes, then reduce the pace again and jog for 10 minutes.

Another tip is to break the distance into segments, alternate maximum efforts, breathe evenly and correctly, drink water to speed up. Change exercise cycles regularly.

It all depends on the desire and physical preparation of a person; it is important to properly prepare yourself psychologically, plan your time, and not then rush to gallop to work or forget to have breakfast. No one needs such sacrifices.

Attention! But for patients it is better to refrain from morning jogging, this is a certain stress after a state of calm.

During the warm season, you need to choose the most open clothes, shorts, T-shirts, and moccasins or sneakers for shoes. If it's cool in the morning, you can throw a windbreaker over your shoulders.
In cold weather, you should cover your head with a hat, put gloves on your hands, and jog in insulated clothes and shoes.

Basic rules for morning jogging

1. A clear schedule, you need to run at the same time so that the body begins to respond to changes in a timely manner, adjusting to the desired state.
2. You can take your player with you and listen to your favorite music, which will help you relax, get rid of unpleasant thoughts from your head, and find a state of peace and contentment.
3. Shoes should be of high quality, made of natural materials with shock-absorbing soles.
4. Before jogging, it would be wise to warm up your ligaments and joints.
5. Running on your toes is contraindicated. The neck, shoulders and arms should be relaxed and the back should be straight.

Is it possible to run in the morning? Contraindications

You cannot engage in this type of physical activity if you have:

• pulmonary failure;
• colds;
• sudden jumps in blood or intraocular pressure;
• problems with the spine;
• disorders of the endocrine and genitourinary system;
• uncontrolled diabetes mellitus;
• heart disease;
• glaucoma.

Training is prohibited in the postoperative period, during periods of exacerbation of various chronic diseases. If you really want to run, then it’s better to go outside and walk at a slow pace in familiar places, admire nature and listen to your favorite music.
Yes, and forcing yourself to run in the morning is also not recommended, because such activities will be of very little use. The main thing is a positive attitude, the power of thought, and useful jogging against your will.

Yes, should you run in the morning? It will benefit your body, but it needs to be done thoughtfully and systematically!

Have a good mood!

Video on how to run correctly

Video about common mistakes when running

The benefits of this activity are obvious after just a few runs.

The benefits of morning running

Also, morning jogging helps cleanse the lungs due to the large amount of inhaled oxygen, and such exercises help with poor posture.

Running is not just useful, but also convenient. Evening time is not particularly conducive to active movement (although this varies from person to person), but in the morning there are not so many people, nothing prevents you from enjoying nature and fresh air. A morning jog will help not only improve your physical but also your emotional state: it will distract you from the hustle and bustle and help you set yourself up positively for the coming day.

Some tips on how to do your morning jogging correctly

If you follow these simple rules, the effect of running in the morning will be noticeable after some time. Your figure will become slim and fit, and your health will certainly improve!