The benefits of a morning run

Running is one of the oldest body workouts. It has been used since ancient times to train soldiers and was one of the first sports included in the ancient Olympic Games. Millions of people are involved in running today. Morning jogging is especially helpful.

How is running useful?

Running in the morning is beneficial for many reasons:

Such training has a beneficial effect on the psyche.
It tones up the muscles.
A jog done immediately after a night's rest relieves drowsiness and energizes before a work day.
A morning run puts less stress on the spine than does an evening run. Toward the end of the day, the distance between the intervertebral discs decreases, and movement is more uncomfortable.
Running before breakfast promotes more active use of fat by the body and starts metabolic processes. Their activity persists throughout the day.
In the morning hours in cities, the air is less polluted by car exhaust.
Appetite improves after exercise. The athlete eats breakfast with an appetite, and he wants to eat less during the day.
Those who have taught the body to run in the morning sleep better at night.

Who should run in the morning?

Morning jogging is especially suitable for:

women and men who want to get rid of extra pounds - morning jogging will be the first step on the way to a slim figure;
professional athletes who must incorporate running into their workout plan;
Those suffering from hypodynamia;
amateur athletes and healthy lifestyle fans;
military personnel, police officers, and representatives of other professions who need to be in good physical shape.

Who shouldn't run on an empty stomach?

Most people find it healthier to exercise on an empty stomach. In some cases it is better to have breakfast beforehand. So, those who want to preserve their muscles are advised to eat a light carbohydrate-protein breakfast before jogging. "Fast" carbohydrates can also be part of it. After training, they will immediately "burn out".

Who is not allowed to run?

Regardless of the time of the workout, there are certain circumstances when an athlete should not run:

pregnant women in the 2nd and 3rd trimester;
patients suffering from problems of the cardiovascular system;
after injuries of the spine or knee joints;
people with diseases of internal organs, in which sports are contraindicated;
patients who have an active infectious disease;
after surgery and injuries.

How to run safely

To benefit from your workout, you need to follow these rules:

Monitor your health and slow down if you experience severe discomfort.
Measure your heart rate (HR). Normally, this indicator should be: 180 minus the person's age in years. Keep your pulse under control. For this, it is better to use a fitness bracelet.
Breathe through your nose during exercise to avoid oxygen starvation.
Plan your jogging route in advance. Try to keep your path on soil surfaces.
Build up your pace gradually. The transition from a fast run to the end of a run should be just as smooth.
Exercise in the following pattern: jogging, vigorous walking, and running again. Each stage should be 10 minutes long.