How to make yourself run in the morning: useful tips

The beginning of spring means the opening of the running season for lovers of a healthy lifestyle. The warm season is a change of wardrobe, new outfits, more open and vibrant things than in winter. I would like to start a new life, change hairstyle, hair color, as well as appear before friends and acquaintances in a stunning outfit that was previously impermissible for you due to flaws in your figure. Running is the most democratic and easiest way to get fit.

What is the use of running in the morning

Morning running refers to aerobic exercise, i.e. the body's work is due to the oxygen coming in from the breath. It starts the metabolic process, saturates the cells with oxygen, and causes the deposited fats to burn. A small load “shakes” us, finally wakes up after sleep. The advantages of morning jogging include the following:

1. Beautiful complexion all day. Running accelerates the metabolic process, activates the processes occurring in the body. Even a 10-minute run will provide you with a beautiful complexion and a slight blush for the whole day.
2. Good mood. During sports, the “hormones of joy” oxytocin and dopamine are released by the hypothalamus. No physical fatigue can cross out the joys of an easy run. Sports people and stress are easier to live and easier.
3. Muscle tone. Running involves the work of almost the entire body, especially the muscles of the legs and hips.
4. Increases self-esteem. Having overcome themselves and their laziness, people feel like winners.
5. Prevention of the formation of cholesterol plaques. Running stimulates lipid metabolism, and cholesterol is fat that will not settle on the vessels in the form of plaques.
6. Weight reduction and slim figure. If you run on an empty stomach (which is exactly what happens in the morning), then insulin is not released by the adrenal glands. This means that the body begins to break down glucose from the muscles. Soon, the notorious cellulite and beer belly will slowly begin to fade.
7. You will eat less. Metabolism, started in the morning with the help of jogging, is at a high pace for some time. Oddly enough, but the body will not need a large amount of food to saturate.
8. Get rid of autumn (spring, summer, winter) depression. Running on an empty stomach, you stimulate the production of growth hormone hormone, which slows down the aging process. Thanks to the hormone, depression gradually recedes, and if it only creeps up, then it does not have a single chance.

Why do not you want to run in the morning

Illiterate pace of running. Running helps strengthen the cardiovascular system. However, it is difficult for untrained people to immediately pick up a pace at which the body does not work with all its might. Beginners who are not keen on running, after 100 meters of running at a slow pace, will begin to choke. And all because the untrained heart beats faster, and the load from aerobic turned into anaerobic. Aerobic load (from the word "aero" - air) is produced due to the oxygen received from the person’s breath. It should be carried out at a heart rate of not more than 120 beats per minute. In this case, the body is able to endure prolonged stress, the person will have enough breathing, and he will not stop in order to take a breath.

Anaerobic type of load makes the heart beat with a frequency of 170-200 beats per minute. At this rate, acidosis begins in the body, i.e. incoming oxygen is much less than that spent by the body. The energy for the load performed is taken from the carbohydrates accumulated in the muscles (adenosine triphosphate or ATP).During the breakdown of glycogen, lactic acid is released, which muscle pains and heaviness in the extremities will make themselves felt (I can’t get up, my legs are filled with iron). This is the first sign that the body is not yet ready for such training. With muscle pain in the body, the stress hormone cortisol is released, which is already released in large quantities in the morning. No wonder running is perceived as torture.

Exit: choose the right pace. For a novice girl, this means jogging should be alternated with walking. Good news! Endurance is formed quickly, and after two weeks it will be possible to switch to running at a moderate pace. But before this happens, it will be hard to run. Just be aware of this feature of the body and wait a certain period. Patience and a little effort!

Lack of motivation. If you once decided that it was time to start running in the morning, do not do it on autopilot. Running is a pretty monotonous activity that will soon get bored if you perform it without a goal. Decide on the purpose of sports activities. If you need a run to increase your tone, choose an aerobic pace (jogging, even breathing, your heart does not “roll over”). In the case of strengthening the heart and lungs, develop reactive-speed qualities: remember the “shuttle run” at physical education lessons. The alternation of a calm measured run and 15-second accelerations at maximum speed will simultaneously strengthen the heart and help “dry” the legs.

A novice runner should not expect that after 3-4 workouts, his weight will begin to decline, and the relief of the body will be significantly outlined. For a beautiful complexion and cheerful mood, run 15-20 minutes at a pace convenient for you. Having clearly understood the goal, you will know what you want. It is important. Any aimless activity bothers.

Bad route or run time. It may be hard for you to get up at 5 a.m. to run around in a park at 5.30 a.m. But you need to consider the following: in order not to harm the cardiovascular system, start a run no earlier than 30 minutes after waking up. Definitely on an empty stomach! Even a cup of tea with sugar will ruin the fat-burning effect. And running with an empty stomach is much easier. Let's say you need to be at work at 9.00. Plus an hour and a half for fees and the road. So the latest time for the morning promenade is 6.30-7.00. But there is a snag: it is at this time that a hot time comes on the roads when motorists take their children to kindergarten schools and rush to work themselves. The environmental situation is deteriorating sharply. Running will do more harm than good. The optimal time for jogging in the morning is 5.30-6.00. during these hours and roads are free, and the air is clean and transparent.

The same goes for the route. If you need to get to the nearest park for about 20 minutes through the whole city, this does not add enthusiasm. Choose places near the house, an asphalt paved school stadium would be preferable to running on the ground in a forested area.

Inconvenient shoes. Sneakers for jogging and for exercising in the gym have different soles in shape. Indoor shoes are called “weights”; it is convenient to squat in it with a barbell on your shoulders without taking your heels off the floor. The sole is stiff, and the foot is fixed quite softly. Running shoes have a shock absorber under the heel, which softens the load on the spine during movement. The sole is not stiff (if we are not talking about special shoes for off-road running), its surface is corrugated, springy. Lacing fixes the leg well, otherwise the joints will feel a lot of stress while running.

If these conditions are not met, during the run a person will experience great stress on the joints and spine. As a result, morning jogs bring harm and a feeling of fatigue instead of good. And the only thing is the poorly chosen shoes.

Tips for those who can not raise themselves for a morning run

Easy to say, but hard to realize the idea of ​​running in the morning. In the evening, you swear and swear that tomorrow you will jump out from under the blanket with an alarm and go to the street with a great purpose. However, in reality there are two significant problems:

• Wildly want to sleep.
• Terribly I do not want not to run. Generally move.

If you encounter such a problem, then you can suggest the following:
Search the Internet for pictures of overweight people, print them, and take a photo collage. In the morning, when you woke up, look at him out of the corner of your eye.

Also make a collage of slim athletic girls and boys. Take a look at this picture. Imagine that, having missed the training, you will turn into a fat woman / fat man (this will not happen, but you can imagine). Now imagine that with each workout you come closer to the cherished dream of a slim figure. Skipping a lesson takes you one step back.

Get out of bed, count to ten and go to the bathroom, wash your face and put on a sports uniform. Everything, you are ready. Do not stay at home.

After a week of regular races, this will cease to be a torment, and after the appearance of the first results, jogging will be a joy. Nothing makes you run like a dream of a beautiful healthy body. Imagine your new figure, and good thoughts will soon materialize.

Video: how to run in the morning