Morning run: good, tips, where to start
A morning run as a charge is what unites many successful people in different fields around the world. It is with jogging in the morning that bestsellers on personal growth and effectiveness recommend starting their day.
Exercising while running is called the most popular form of recreational activity. Just go through these hashtags on social networks: #morningrun, #earlyrunners, #earlybirdsrun, #sunriserun, and you will see how many wonderful emotions people get by 7-8 in the morning, even before the start of their work day.
Not all of them are “larks”, professional athletes, passionate about fitness and diets to the bone, dreaming of personal records and victories. Of course, there are famous ultra-runners among them, who get out of bed at 3:30 in the morning in order to have time to run another marathon by 8 o’clock, such as Dean Karnazes. But basically morning exercises are 30-40 minutes of easy running along the calm streets and parks, while everyone in the district is still sleeping.
Launching your day, tune in to the right wave, move ahead of the day in the office, meditate on the run, spend time for yourself, do the first significant thing and raise your self-esteem - these are the most common motives for which people set alarms early and go for a run.
The benefits of a morning run
A lot has been written about the benefits of morning running, if you briefly summarize all the pluses, then charging helps:
observe the regime of the day (to get up early, you need to lie on time);
organize training (the body adapts and gets used to a certain load at the same time);
review food (will you run after a light breakfast or on an empty stomach, and breakfast on the day of jogging will probably be healthier);
learn to run on a low pulse (the average pulse of your morning runs will be much lower than the evening ones, which will have a good effect on the development of aerobic qualities, and soon you will notice how you run faster on a low pulse);
become more effective and do more in other matters (if you can correctly use the charge of morning energy after a run);
skip and cancel workouts less because of tiredness or bad weather (this is unlikely to happen in the morning);
gain extra mileage (if you do the main workout in the evening).
What to make sure that the morning run is exactly held
1. Go to bed at least half an hour earlier.
2. Prepare things for jogging and what you plan to have breakfast (before or after running).
3. Do not plan yourself a difficult workout in the morning (let it be no more than 30 minutes to start).
Surely many of you have already tried to run in the mornings, and now you say: “Yes, I can force myself to get up and go out, but my body does not want to run, I feel completely taken apart. Running in the evening is much easier and more pleasant for me. ” Apparently, you just got up and immediately ran out of the house. But the body needs to be woken up a little before running. How to do it?
How to start a morning run
Before jogging, do the following complex (you can do it even at home, going for a run and putting on a uniform, or going outside while the clock is catching GPS):
lifts on the feet - 10 times;
rolls on the feet - 10 times;
a step with a slope to the leg, standing in front on the heel - 10 times;
lunges “matrix” in place: forward, diagonal, sideways, back - 3 circles on each leg;
stand on one leg with eyes closed (the knee can be wrapped around your arms and pulled to the chest) - 20 seconds per leg;
contouring the rotations in the hip joints forward and backward (as if you were moving your leg through a small barrier or fence) - 5 times in each direction;
elastic mini-jumps on the foot up in place - 20 times.
And now you can run!
At what pace to run
Start slowly, the first 2 kilometers your body will still be used up and waking up, try not to look at the pace on the clock and do not push yourself. At this time, it is better to distract and watch how everything wakes up.
Once you finally wake up, you can slightly increase the pace, but not go beyond the comfort zone. Run at a pace in which you can talk comfortably - then a morning run will bring you maximum benefit and pleasure.
Are you feeling very well? - Turn on 2-3 small shifts (speed 50-60 meters each) or add some running exercises (30-40 meters long, for example, side jumps with the left / right side, running with high hips, with straight legs or running with your back forward). Do not overdo it, it should be a pleasant game to feel how the body turns on, and the muscles become more responsive and elastic. No pressure and patience.
Morning run duration
The morning run should last no more than 30-40 minutes, otherwise it will turn from a charge into a full-fledged workout and will require more energy and recovery.