You can run at any time of the day, I already wrote about this in the article: when you can run. But morning jogging for many is the only possible time to complete their running workouts. In this article, we will look at the features of running in the morning so that training is beneficial for the body and is a joy.
How to eat before your morning run.
Probably one of the main questions of this topic. After all, in the morning it is impossible to have a full breakfast before running, so that at least an hour and a half elapses between eating and exercising.
Therefore, if you are used to, say, getting up at 5 in the morning and going to work at 8.30, then it is quite possible to have a good breakfast within half an hour after waking up, and jog from 7 to 8.
If there is no such opportunity, and I think that most do not have it, and you have a maximum of 2 hours in the morning for both jogging and breakfast, then there are two options.
The first is to make a light snack with fast carbs. It can be tea or better coffee with a lot of sugar or honey. The received energy is quite enough for an hour's run, while there will be no feeling of heaviness in the stomach. You can also go along with your morning coffee with a small bun or energy bar.
After such a snack, you can run almost immediately. And it's best to spend 10 minutes after breakfast to warm up. Then the food will have time to fit a little, and fast carbohydrates will begin to be processed.
This method is suitable for those who want a good run and do not care about excess weight.
If you want to lose weight by running, then you don't need fast carbohydrates before jogging and you need to use the second option - to run on an empty stomach. A peculiar plus of a morning run is that at this time of the day the body contains the least amount of stored glycogen. Therefore, the body will start burning fat almost immediately. The disadvantage of this method is that, especially at first, while the body is not yet used to running on an empty stomach, it will be extremely difficult to train. But gradually, as the body learns to more efficiently convert fat into energy, jogging will become easier.
By the way, running on an empty stomach is also useful for those who do not want to lose weight. The reason is the same - to teach the body to actively process fats.
But in any case, it is necessary to alternate training on an empty stomach and training with a light snack, and you should not carry out an intense training on an empty stomach. Otherwise, there is a chance sooner or later to get overworked from a lack of energy.
How to do your morning run
If you are going to run slowly, then you can do without a warm-up. Since a slow run in itself is a warm-up, and 5-7 minutes after the start of a run, your body will already be stretched. It is extremely difficult to get injured when running slowly. Only if you are overweight or if you step on a stone and twist your leg.
If you intend to run at a fast pace or do some kind of interval training, for example, a fartlek, then run for 5-7 minutes slowly before a fast run. Then do exercises to stretch your legs and warm up your body. And get down to speed workout.
If you are a beginner runner, and until non-stop running is beyond your power, then alternate between stride and run. We ran for 5 minutes, went to a step. We walked a few minutes and ran again. Gradually, the body will strengthen, and you will be able to run without going to a step for at least half an hour.
More articles that may interest you:
1. Started running, what you need to know
2. Can I run every day
3. What is interval running
4. How to cool down after training
Post-workout nutrition
The most important element of your morning run. If you run and after that do not give the body the necessary nutrients, consider that the effectiveness of the workout has dropped significantly.
Therefore, after a run, first, you need to eat a certain amount of slow carbohydrates. This also applies to those who want to lose weight. And those who are not going to lose weight.
The fact is that while running, you used up glycogen stores, which the body will have to replace in any case. If he does not receive carbohydrates, he will synthesize glycogen from other foods. Therefore, an energy bar, banana, or small bun is definitely worth eating.
Secondly, after that you need to eat protein foods. Fish, chicken, dairy products. Protein is a building block that will accelerate muscle recovery. In addition, proteins contain enzymes that help burn fat. Therefore, if you have a lack of these enzymes, then it will be difficult to run at the expense of fat reserves.
For those who do not need to lose weight, you can have breakfast not only with protein food, but also with slow carbohydrates. To have enough energy for the whole day. Great breakfast like rice or buckwheat with meat. Chicken soup, potatoes with meat. In general, there are a lot of options.
Conclusions
To summarize all of the above in three sentences, then morning workout should start with a light breakfast, which consists of tea or better coffee, and sometimes you can eat a bun or an energy bar. After that, go for a run, if the run is at a slow pace, then you can do without warm-up, if the run is tempo, then first devote 5-10 minutes to warm-up. After running, be sure to eat a small amount of carbohydrates, and a hearty breakfast with foods rich in protein.
To improve your results in running at medium and long distances, you need to know the basics of running, such as correct breathing, technique, warm-up, the ability to make the correct eyeliner for the day of the competition, do the correct strength work for running and others. Therefore, I recommend that you familiarize yourself with the unique video tutorials on these and other topics from the author of the site scfoton.ru, where you are now. For readers of the site, video tutorials are completely free. To get them, just subscribe to the newsletter, and in a few seconds you will receive the first lesson in a series on the basics of proper breathing while running. Subscribe to the lesson here: Running video tutorials ... These lessons have already helped thousands of people and will help you too.
