Each of us wants to look impressive, be beautiful and slim. More and more people are paying attention not only to appearance, but also to a healthy lifestyle. Looking out of the window in the morning, you will definitely see one or several running people. And this is not just a tribute to fashion. Beauty and health are inseparable. Especially relevant are jogging with a modern, sedentary lifestyle and, of course, with the onset of the beach season, the question of making yourself a form is particularly acute. And the simplest and most accessible way is running. How to run in the morning?
Where to begin?
To begin it is necessary gradually. The first time is 10 minutes. If you are overweight, you can change fast running. The correct jogging in the morning should not be daily. Do not overload the body, for a start it will be enough three times a week. From the second week, you can increase the time by 5 minutes, gradually bringing to half an hour-hour.
Proper running in the morning should definitely start with exercises to warm up. Do some sit-ups, jump, turn your feet.
What do you need to know?
There are rules of morning jogging:
- Do not start jogging, as soon as you wake up, let the entire body wake up. Start classes in 30-40 minutes. after they woke up.
- The rules of running in the morning do not allow training on an empty stomach. This does not mean that you need to eat breakfast. Have a cup of tea.
- The right choice of clothes. Clothing that comes into contact with the body should be made of natural fabrics with good hygroscopicity. Pay special attention to the choice of shoes. It is desirable that it is shoes designed specifically for running. Also, fit sneakers for fitness . Many manufacturers offer sneakers designed to take into account the characteristics of this sport. Special, springy sole, insole - relieve tension from the foot, contribute to its correct position when running, preventing damage and injuries.
- The rules of running in the morning include, in addition to stretching, the use of proper breathing techniques. Be sure to control breathing. Breathe through your nose, exhale with your mouth. The rhythm should be such that there is no shortness of breath. It is better to run slowly, but with even breathing. This is a guarantee that you will benefit from your training.
- Monitor heart rate. The optimal values will be 120-150 beats per minute. If after 5 minutes. after jogging the pulse does not return to normal, then the load is too high and it should be reduced.
- The rules of running in the morning include a certain position of the body when running. Watch your posture. The arms are bent at the elbow at right angles.
- Do not stop. If you are tired, go for walking, but, in no case do not stop.
- If your goal is to lose weight, alternate the intensity of running. For example, 10 min. in average tempo, 5 min. in the fast. Morning jogging is more effective in terms of losing weight than the evening. Be sure to watch for proper breathing.
Correct jogging in the morning leads to a tonus of the body and gives a charge for the whole day. Gradually increase the distance and jog time.
If after the first session you experience pain in your legs, then the load is too big. Continue training, slightly reducing the load. To achieve results, systematic is important. Do not interrupt your studies. Let the run will be less time-consuming and intensive, in time you will learn to distribute forces, monitor your breathing and will get true pleasure from your studies.
If you have heart problems or varicose veins, consult your doctor for advice before starting the session. Now you know how to run in the morning. Everything is in your hands, or rather your feet.