Running can be conditionally divided into jogging in the morningrunning in the afternoon and running in the evening. Consider the pros and cons of a particular running time.
Running in the morning
Morning run, except for everyone useful properties of runningalso helps to wake up the body and energize the whole day.
It is advisable to do a morning run at a slow pace, duration from 10 before 30 minutes... This will be enough to wake up the body. But at the same time 30 minutes slow running clearly not enough to make you feel tired.
In order for your morning run to be beneficial, you must follow some rules.
- You should go out for a run no earlier than half an hour after waking up. Then you will not experience discomfort from the sudden load after sleep.
- Before jogging, do the basic leg stretching exercises... It will take less than 2 minutes, but it will allow your legs to quickly adapt to running.
- If you running for weight lossdo not eat anything before jogging. Drink a glass of water half an hour before running, that is, immediately after waking up. If you are running for health, then half an hour before running you can eat something sweet, such as gingerbread, or just drink a glass of sweet tea or coffee. Breakfast will only be available after a run.
When you come home from a run, immediately drink as much water as your body requires. Don't be dehydrated. This applies to both those who run for health and those who run for weight loss or for athletic performance. After that, take a shower and have a good breakfast. Breakfast after a run is a must to replenish the glycogen that was spent during the run.
And most importantly, if you are a morning person, that is, go to bed early and get up early, then running in the morning will always be only a joy. If you are an "owl" and prefer to go to bed very late, then morning jogging will bring you a lot of inconvenience. It is very bad to knock down the internal "clock". Therefore, running in the afternoon or evening will be preferable for you.
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Running in the afternoon
Day, in this case, we will call the time, either after at least 2 hours after breakfast, or after at least 2 hours after lunch, but before dinner.
It's good to run during the day, when it's not hot outside, that is, in winter, spring or autumn. In the summer, everything is much more complicated and an article has been written about this: how to run in extreme heat.
If you are going to run during the day, when it is not hot outside, then you need to perform the following preparatory steps:
- Stretch your legs. In general, it is advisable to do this before any run, regardless of the time of day. Especially if your legs were at rest.
- Run only after at least 2 hours after eating. This figure is conditional. Since fatty foods are processed by the body for at least 3-4 hours, protein foods are about 2 hours. And carbohydrate - 1-2 hours. Therefore, if you ate something fatty, then it is better to wait at least 3 hours so as not to experience problems while running, such as pain in the stomach, in the sides, and belching. And if you ate barley porridge, then after 1.5 hours you will be able to go jogging.
Running during the day is very comfortable. It can always be adjusted for meals so that there is energy in the body, and moreover, enough time has passed since breakfast or lunch so as not to experience any problems.
However, most of us work during the day, so at this time of day you can only run on weekends, or for those who do not work during the day. And most importantly, jogging during the day meets all the requirements and "larks", which are still many before they go to bed. And "owls" who are already fully awake.
Running in the evening
Running in the evening is suitable primarily for those who do not work at physical work. Although, of course, it all depends on the desire, because personally, working as an electrician, I got to and from work by jogging. And he always ran home to the district. To increase the distance, which turned out to be around 9 km. Therefore, here you must first of all look at your condition. So, here are the highlights of the evening run:
- If you do not work at physical work, or do not get tired after a hard working day, or you do not work at all, then evening jogging is what you need.
- Before jogging, you must not eat less than 2 hours. An article has been written about this: Can I run after eating... However, if you want to jog right after work, then before running, eat something sweet, such as cookies, or simply drink a glass of sweet tea with honey. Or you can eat cookies and drink tea. That is, you need to eat the same way as those who run in the morning eat. Therefore, if you want to lose weight by jogging, then you also cannot eat sweets, especially in the evening.
- I advise you to go for a run immediately after work, and not after you have dinner and will wait 2 hours for food to digest. In this case, it will be psychologically difficult to force yourself to run. And when you are still on your feet, you will not have to overcome the psychological barrier. The main task after work is to "throw" something sweet into yourself, change clothes and run.
The evening run is best suited for "owls" and all those who have a lot of energy in the evening.
