One of the simplest questions in running has been controversial for a long time and continues to this day. In fact, is it possible to run in the morning, is it harmful and is it possible to run on an empty stomach - the questions are very simple and obvious.
Running in the morning is no different than running at other times of the day
There are a lot of theories that running in the morning develops the heart better, or vice versa, it overstrains it more. In fact, there is not a single objective evidence for these theories. At the same time, there are a number of studies that prove that running at different times of the day has the same effect on the body in terms of heart development and in terms of burning fat.
For example, in a 2019 study, 20 overweight people were divided into groups. The study participants were engaged in physical activity, including running, during the allotted period. At the end of the experiment, it was found that the progress of all participants was approximately the same. At the same time, side effects were not observed, regardless of the time of day of classes.
Thus, we can safely say that jogging in the morning will bring you the same benefits as jogging at other times of the day. However, running in the morning has a number of features that you need to know for your workouts to be beneficial.
Running on an empty stomach
Usually in the morning before a run, there is no opportunity to eat well. Since the food will not have time to fit. Running with a full stomach is a bad idea. Therefore, the most common question arises - is it possible to run in the morning on an empty stomach? Yes, you can. But for this you need to have a normal dinner the day before. The point is, if you eat in the evening, you have stored carbohydrates in the form of glycogen. All of them will not be used up overnight. Therefore, on the stored carbohydrates, you can safely spend your morning run.
This is especially true for those looking to lose weight by jogging in the morning. If you run in the morning on glycogen stored in the evening, then it will run out relatively quickly, and you will be able to train fat metabolism. That is, to teach the body to actively break down fats.
However, if you do not eat in the evening and you do not have stored glycogen, then there is a possibility that the morning workout on an empty stomach can lead you to a state of overwork. And this will not have a positive effect on your body.
Intense and long workouts in the morning
If you plan to do an intense workout in the morning, then 20-30 minutes before the start you need to drink sweet tea with sugar or honey and eat a bun or carbohydrate bar. This food will digest quickly. Will not cause heaviness. And it will give you a supply of energy. If you haven't eaten in the evening, then it's best not to do an intense workout in the morning. Since it will be very difficult to run on the same tea with a bun. And the effectiveness of such training will be low.
If you are planning a long run in the morning, from 1.5 hours or longer, then take energy gels or bars with you. Since the glycogen stored in the evening will run out quickly enough. And running on one fat for a long time is hard enough. And it is not always relevant, since such a training will take a lot of energy. A long run also cannot be done if you have not eaten dinner the day before.
Other features of running in the morning
Try to drink a glass of water after waking up.
Always start your run with a slow run. And only after 15-20 minutes you can switch to a more intense pace.
Warm up well if you plan on doing a heavy, intense workout. And devote at least 20 minutes to it. Then you can start training.
Be sure to eat well after running. You need to replenish the spent energy. If this is not done, fatigue can build up. Especially if you run before work. And even if you are running for weight loss.
In conclusion, we can say that running in the morning is possible and necessary. It brings the same benefits as any other running. But you need to pay attention to the nutritional characteristics. And then there will be no problems.
