Running before bed - the benefits and harms of evening jogging

The benefits of running in the evening

The main purpose of the workout is to improve health, increase endurance, and enhance fat burning - it is observed both in the morning and in the evening. Since all people are different in terms of psychological status, biological factors and night owls), everyone decides independently the question of the best time for sports. Any time of day has its advantages and disadvantages for running .

Benefits of evening classes:

1. The most free organization of training. It is difficult for night owls to get up 1.5-2 hours earlier in the morning. Many simply do not want to deprive themselves of part of the night's rest. In addition, in the evening there is no need to keep track of time for fear of being late for work.
2. According to scientists, at 18-20 hours the body is at the peak of vitality. The muscles are well warmed up, the joints are developed, the blood supply is in full force.
3. It has been noticed that in the evening the human excretory system works more intensively, i.e. metabolism improves, toxins are eliminated from the body faster.
4. After exercise, sleep improves. He becomes stronger and calmer. Many people who practice running in the evenings notice that less sleep is enough to fully recover.
5. You can lose extra calories acquired during the day.
6. The most important thing is that evening runs relieve stress, negative emotions, etc.

This training system has only 2 drawbacks:

1. It's hard to force yourself to exercise after a long day at work. However, from the very first classes the runner will feel their necessity and usefulness.
2. In the evening, the atmosphere of a large city worsens and is filled with harmful substances. To reduce their negative impact, it is better to choose places away from roads and enterprises: forest, park, square.

Conclusion: running in the evenings is useful, but to achieve the desired result, follow the necessary rules.

Running - morning or evening? How to decide on the jogging period?

There are many indicators that confirm the importance of running, for example:

• fight against excess weight;
• maintaining health;
• raising the general emotional state;
• improvement of the body's regenerative functions.

With a large number of gyms and fitness centers, running is an invariable component of a healthy lifestyle. It is not without reason that all famous people and famous politicians prefer this type of physical activity, due to its proven effectiveness. To get maximum results, you need to learn all the intricacies of running, namely, how and when to do it correctly. The choice of jogging time will determine its type: morning or evening. In the morning, after sleep, a person is full of strength and energy, which he must use to spend a productive day. In the morning, the body will only need exercise, but there is no need for additional physical exercise. A high load on the respiratory system during such a period is not recommended. Another thing is evening jogging, which can be an excellent way to part with negative energy after everyday work.

You can hear many factors pointing to the benefits of morning runs. Mostly they come from adherents of this type of name. Clean and fresh air in the morning and saving time during the day (it seems like the job is done - go for a walk safely, the evening is free) - this is really not the only indicator that confirms the correctness of their actions. An attractive figure and a toned body can be formed by evening jogging. They are the effective way to combat extra pounds. If you allowed yourself something extra during your lunch break, then there is no reason to worry. Jogging in the evening will free you not only from negative emotions, but also from the hated calories eaten during the day.

Why do you need evening jogging?

The benefits of physical exercise are undeniable - health improves, excess weight disappears, metabolism normalizes. Only the approach to training is individual and takes into account age, the presence of diseases, excess weight, etc.

Jogging is most needed by people leading a sedentary lifestyle - office workers who spend most of their time at the computer, and other employees.

Running in the evenings compensates for the lack of movement and relieves accumulated stress.

How to properly run in the evening

Sports activities should not be started after dinner. The goal of the race determines the required time after eating. If training is done to maintain health, it is enough for 1.5-2 hours to pass after eating. For weight loss, it is better to increase this time to 3 hours. It’s good to drink 300 g of water 20 minutes before training.

You need to run at a slow pace - jog. What is important is not speed, but distance and regularity of exercise. Those who decide to quit sports quickly return to their previous parameters. This will tell you the answer to the question: is running in the evening beneficial or harmful?

The torso is kept straight or slightly tilted forward, the shoulders are turned, the arms are slightly bent at the elbows and move together with the legs when moving. The rest of the running technique is of little importance for an amateur athlete.

It is considered optimal when you inhale through the nose and exhale through the mouth. But while running this is not always possible. Professional trainers allow breathing entirely through the mouth or nose, whichever is more comfortable for the runner.

It's good to have a small bottle of water with you so you can take 1-2 sips periodically. You should never stop for this. You need to go to a fast pace, and then gradually reduce the speed.

To avoid getting bored during the run, you can take a player with headphones and listen to your favorite tunes. Fitness trackers provide this function. In addition, with their help you can more accurately determine training parameters: heart rate, number of kilocalories burned, running speed and much more.

Features of organizing outdoor training

The better your run is planned, the less likely it is that you will give up soon.

• Choosing a running technique . Do not under any circumstances start with a long distance sprint. The golden rule: it is advisable to start and end your run with a jog.
• Timing . For the first week, short runs of 30-60 minutes will be enough. Starting next week, you need to increase your jogging time.
• Planning the day . Plan your day wisely in order to get everything done. If jogging becomes a substitute for important things to do, you will soon give up training.
• Choosing a place for jogging . Busy highways and freeways should be avoided. If you are afraid of unnecessary attention from passers-by, you should opt for stadiums. The ideal option for you would be parks where you can enrich every cell of the body with oxygen.
• Correct breathing . Your workout will not be effective without proper breathing. It is also necessary to warm up well before jogging.
• Choice of clothes and shoes . This is a very important point, it can become the main key to success in training and your motivation! You need to choose a tracksuit, as well as sneakers that will fit as comfortably as possible and are selected according to the weather. You should not skimp on purchasing good shoes; they are important for proper and complete running. Check out our review of running shoes for the 2018/2019 season.

What kind of warm-up is suitable before an evening jog?

Since in the evenings the body is in most cases prepared for the race, minimal warm-up is required before training. Walk, increasing your pace, stretch your stiff muscles. Arm swings, forward lunges, and squats are the main warm-up exercises.

In order not to miss any group of muscles or joints, you can start from the neck, gradually moving to the legs. In the evenings, only 2-3 exercises for each group will be enough.

What to eat if you're about to go jogging and you're hungry?

It happens that it’s time to go for a run, but you feel hunger emerging inside, or you just came home and want to immediately go in for sports. In this case, it is definitely worth having a snack rather than running on an empty stomach.

One of the options was presented above “eat a banana”, or in some cases it is recommended to eat yogurt. But yogurt is a dairy product that takes 2-3 hours to be absorbed by the body. But bananas are full of fast carbohydrates that are digested within 30 minutes. Bananas are often used to replenish essential nutrients during marathon races, which gives another bonus to this product.

Quickly digestible foods include honey, which in addition to being satiating contains a large amount of carbohydrates. Despite prejudices, honey is absorbed as quickly as a banana. Therefore, tea with honey half an hour before a run is a good option.

Do you run immediately after eating?

How long and once a week is best to run?

It is better to change the intensity of the load gradually. You need to start running 10-15 minutes a day, moving at a slow pace. As you get used to it, increase the time, bringing it to 40 minutes in the first month of training. The possibility of increasing your jogging time is indicated by your general condition, pulse rate, absence of unpleasant sensations, or pain in the side.

Fat burning begins 20 minutes after the start of classes. However, even for this purpose, you should not rush to increase the speed or distance of the race.

To improve your health, it is enough to include training 2-3 evenings a week. To lose weight, it is good to run 4-6 times during the same period.

After a month, it is recommended to add 1-2 minutes to each lesson. The maximum duration of a run is 1 hour. You cannot run for more than the specified time, as this leads to undesirable effects.

How to control your health

The main indicator of proper exercise is a normal heart rate. It is determined by grasping your wrist and counting the beats or using a heart rate monitor (smart watch, fitness tracker). At rest, the heart rate is 60-85 beats/min. During a run, this value increases. It is different for everyone, because it depends on age, weight and general condition. However, you should not bring your heart rate to values ​​above 115-120 beats/min.

Pain in the side that appears while running is not a symptom of the disease, since it occurs as a result of changes that occur. You can simply reduce the intensity or switch to brisk walking for a while.

You should not run if you have a cold, fever, high blood pressure or an accelerated heart rate, or for people suffering from chronic diseases. Before training, it is better to check your pulse.

With the above information, you can independently answer the question: is running in the evening beneficial or harmful?

Today, the head of the department of medical prevention of the Nizhnevartovsk City Clinic, Anna Vasilyevna Kozlova, told Vartov residents about the health benefits of running.

Running is one of the types of physical activity that many residents of Nizhnevartovsk choose to maintain health and positive effects on the body. They run both on Komsomolskoe Lake and on the embankment, in the morning and during the day, some prefer open stadiums, others can exercise either in the gym or at home, having a treadmill. But they all run – and many choose running.

Its benefits are invaluable for health. When running, tissues are intensified (saturated) with oxygen, and its effect on the cardiovascular system is also beneficial. By increasing endurance and strength of the heart muscle, it strengthens the walls of blood vessels - this leads to stabilization of blood pressure at a young age. When running for a long time, lung excursion increases (the volume of the lungs due to the training of the muscles responsible for breathing). When running, your mood improves and the functioning of your brain and gastrointestinal tract improves. Running outdoors improves immunity.

Running disciplines, people who run regularly, having appreciated its positive effect on the body as a whole, are satisfied with their figure and their performance, do not miss training. Some people get up for a run early in the morning, others prepare their uniform and comfortable shoes for an evening run. Morning workout helps circulate blood throughout the body, improves tone, and prepares for the working day. In the evening, jogging will help get rid of accumulated stress and psychological fatigue, helping to balance the body, which will help you fall asleep quickly. You should run on a good surface, in good lighting, and wear comfortable shoes to reduce injuries. You need to run away from highways, otherwise the entire positive effect will be minimized by the harm that, during intense breathing, will enter the lungs with contaminated oxygen.

Before running, you must not forget about warming up to warm up your muscles, and if these are the first workouts, and the person has not run long distances before, you must alternate running with fast walking, gradually increasing the running time. During training, you need to monitor your heart rate and general well-being.

Running is emotionally energizing; while jogging, athletes and amateurs can listen to music and “listen” to the sounds of nature, some run as a team for long runs, supporting each other. They run in pairs or with the whole family, teaching children useful exercise from an early age.

Contraindications for running , as for any type of physical activity, are standard: you should not go for a run if your blood pressure increases, even with regular use of antihypertensive medications. If you experience pain when walking or climbing stairs, running can trigger an angina attack and lead to a heart attack. If at the moment there is an exacerbation of any chronic disease, you should achieve remission in order to resume training, but with less intensity. If irreversible changes occur in the joints and spine, running is also contraindicated, because during training the load on the joints increases significantly. It is not recommended to engage in this sport if you are overweight. Here you can recommend a quick step or choose another sport that reduces the load on the joints, for example, water treatments, recreational swimming or water aerobics.

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