Running is an excellent way to relieve the emotional stress accumulated during the day, to strengthen health. Many people ask: is it useful to run in the evenings? The answer to this question is unequivocally positive. It is the benefit of running in the evenings that is most palpable for the body. First, the body is already ready for classes, in contrast to the morning run. Secondly, running around in the evening is useful to relieve tension and stress. During the running, blood supply and oxygen supply to the tissues increase. Also, running for weight loss is very effective.
How much to run?
The schedule of running in the evenings you can make, proceeding from the congestion. Classes should be 2-4 times a week. More often the body will not have time to rest, less often - insufficient load. The best time for classes is from 19 to 22 hours. But do not delay with the lessons, otherwise it will be difficult to fall asleep. The duration of the evening jogging is 30-45 minutes. It is recommended to go out for an evening run in an hour after dinner. Do not run along the roadway. Dusty, polluted air will not be of use. It is better to choose a park or sports ground. Plan ahead in advance.
How to run?
To get the most effect from running, it is recommended to alternate fast and slow phases. Divide the jog into three parts. Begin with a slow steady motion, the second stage is a run at an accelerated pace and the final part at a very slow pace. Do not forget to start running with a light workout. Do some simple exercises (tilts, squats, legs with legs). During the race, for the first time you will have to constantly control yourself. It is necessary to monitor breathing and running techniques. What is the best way to do this:
- Control of breathing. Proper breathing will help to establish your rhythm, which will allow you to conduct exercises with efficiency, without interrupting because of dyspnea or pain in the side. Breathe in with your nose. Exhale through the mouth. If you breathe only with your mouth, you will soon notice that you are exhausted, you will have shortness of breath and you will have to stop practicing. Control of breathing is one of the important rules of running.
- Running technique. It is not worth while waving a lot of waving. Watch your posture. The back should be flat, slightly tilted forward. The arms are bent at the elbow joints at a right angle. The legs are slightly bent at the knees. Do not overload yourself, you should not experience pain and discomfort. Many people are interested in the question of how to start running in the evenings. It is very important to increase the duration of classes gradually. Start with 5-10 minutes. This is quite enough in the first week. In the future, add 5 minutes a week.
If you lead a sedentary lifestyle, it is important to control the load. For this, measure the pulse after the session. It should not exceed 150 beats per minute. If after the first runs you have a pain in the calf muscles, do not interrupt the exercise. After a week of training in the muscles will begin to come in a tone and the pain will disappear. You'll notice that running around in the evening is helpful. Be sure to listen to your body, you need to find your rhythm of movement, not causing overstrain, in which you can move for a long time.
Finish the jog with the shower
A warm shower will remove excess tension and allow muscles to relax afterwards.
If you want to lose weight by running, then you should think about the morning jog or increase the evening time. It is not necessary to collect a company for the evening runs. You can take the player with you if you are bored. As a rule, the termination of employment by one of the partners on the run affects your studies.
Proper running in the evenings will have a positive effect on the entire body. Do not hesitate for a long time, as it is correct to run in the evenings, just go for a run and the result will not keep you waiting.