How to start running in the morning from scratch: instructions for weight loss for beginners

So, you decided to start running in the morning to lose weight. If you are a beginner, it is important not to start long marathons right away, but to prepare your muscles.

If you are overweight, you don’t need to start running at all. Speed up your metabolism and prepare your body with regular walks - every 2-3 days for 30 minutes. This stage should last at least 1-2 months. At the same time, it is worth adjusting your diet and losing a little weight at this time. After the muscles get stronger and get used to the load, you can start running training.

The benefits of running

Morning jogging
Running in the mornings and evenings is often used for weight loss. This method of fighting extra pounds seduces everyone because it requires virtually no investment. At the same time, it is considered very useful and effective.

Most sports exercises help in the fight against excess weight only if they are performed perfectly correctly . Therefore, beginners can conduct such training only under the supervision of an experienced trainer. However, to the question of whether it is possible to lose weight by running, the answer will always be positive. In addition, this exercise does not require special skills from a person.

Not only does running help you shed unwanted pounds, but it also has health benefits for women and men. Especially if such training takes place in the morning.

The benefits of morning jogging

What does running in the evenings and mornings give you:

This warm-up helps speed up blood circulation and lymphatic drainage. Therefore, it is useful for cellulite.
When running, the fat burning process and metabolism are activated. Especially if the training takes place on an empty stomach.
Running is a workout for more than just muscles. This exercise has a great effect on the condition of the heart and lungs. According to statistics, athletes suffer from pathologies associated with these ailments quite rarely.
Also, do not forget that such loads are evenly distributed throughout the entire muscle frame.
When answering the question of why running in the morning is useful for women, we can note the fact that during such exercises the muscles are strengthened, but the mass does not increase.
With regular training, the skin becomes stronger. The skin becomes more toned and youthful.
There is also increased sweating. Thanks to this, you can get rid of swelling in areas affected by cellulite, as well as remove toxins from the body.

Running belt: benefits for losing weight

Running (including stairs) involves active physical activity, which results in the breakdown of fats and the release of a huge amount of thermal energy. To cool a hot body, the body may begin to secrete sweat. Liquid prevents us from overheating.

The weight loss belt is designed in such a way that it heats the body in places where it is necessary to lose excess fat. The same thing is cling film, which is wrapped around the thighs and stomach, as a result of which, when jogging, fats are broken down more actively under the influence of heat.

The principle of operation of the equipment is simple - the body, realizing that it cannot cope with the cooling function, begins to produce even more sweat. At the same time, fats are broken down much more actively, allowing you to remove extra pounds faster.

The belt is especially useful for those who use interval running to lose weight and run up stairs to lose belly fat. An additional load will be the contraction of the abdominal muscles while running. This will enhance the effect, help remove fat deposits and tighten the skin on the abdomen.

Why morning jogging is most beneficial

Most people choose morning jogging to lose weight. Moreover, more often this happens on a subconscious level, without any explanation of the reasons. But morning workouts are really healthier than afternoon and evening workouts.

In the morning, some other positive factors add to the beneficial properties of such activities. They increase the effectiveness of training.

Benefits of morning jogging:

Running on an empty stomach in the morning helps you burn more calories. During such training, it is not the glycogen accumulated during the day that is consumed, but subcutaneous fat.
If you run in the morning, the weight loss effect will be maximum. Indeed, in this case, fat burning occurs for several hours after training.
When training on an empty stomach, metabolic processes are especially active.
In the morning the air is cleaner than in the afternoon.
In the morning, the load that the spine experiences when running has a positive effect on it. However, after a working day, such pressure will already be negative.
Such training promotes the active production of the joy hormone. Therefore, a morning jog will charge you with positive energy for the whole day.
It should also be noted that early awakenings train willpower and strengthen character. This makes a person more successful.

Be sure to read: The ability to quickly and easily lose weight using the Fukutsuji method

Morning jogging helps strengthen the immune system, cope with depression, lower blood sugar levels, and strengthen the heart and blood vessels. How much weight can you lose in a week if you run in the morning? At least 2 kilograms.

What to eat and how to drink while running?

Particularly impressive results await you if you follow proper nutrition. If you start jogging to lose weight, your food should be selected taking into account certain features of this type of training.

Tips and tricks

It is better not to eat anything before training. How many calories does running burn if you eat? None! When you have eaten, the body begins to process glucose from the stomach, leaving the stored fat layer untouched. In addition, exercising on a full stomach is uncomfortable and even harmful! If you are very hungry, have a snack with low-fat cottage cheese or drink a glass of 1% kefir.
The maximum amount of water you can drink half an hour before a run is 1 glass. You can also drink tea with sugar, coffee or juice.
Drinking during and immediately after training is not advisable. It is recommended to take small sips of water or rinse your mouth if necessary. After half an hour or an hour, you can drink as much liquid as you want.
You should eat no earlier than 2 hours after cardio exercise.
Be sure to eat foods high in protein after your morning run. Food from a sports nutrition store will also work. The amount of protein consumed should be no less than 0.5 and no more than 0.7 g per 1 kg of weight.
If you run in the evening, then in order to quickly lose weight, it is better to have a light dinner (for example, a vegetable salad with chicken breast and kefir).
Food that includes fats is not recommended.

Recommended and prohibited products

The following foods will provide the body with energy for every day (food that can only be consumed after training):

dried fruits;
natural honey;
tomato juice (freshly squeezed);
pasta (you need to cook it so that it remains a little damp);
rice (any);
yoghurts (preferably homemade).

Eliminate the following foods from your diet:

beans;
whole grain cereals;
potatoes (in any form);
fatty and fried foods;
sweets and baked goods;
fast food;
eggplant;
cabbage;
radish;
radish;
mushrooms;
spinach.

All other vegetables and fruits are welcome.

Running in winter

Many people believe that running in the morning in winter is harmful to health. However, in reality this is not the case. Moreover, it is even useful to exercise in the cold season.

Such activities have many positive aspects. We can say that they are even more useful than training in the summer.

Benefits of running in winter:

First of all, it is worth noting that such exercises strengthen the immune system. Running in the cold increases the body's resistance to respiratory diseases.
During training, not only health is strengthened, but also character.
Running helps you fight winter depression that most people suffer from.
During the cold season, the air is charged with negative ions. Thanks to this, winter jogging gives you the opportunity to get energy for the whole day.

Thus, winter running makes it possible not only to get rid of unattractive kilograms, but also to have a positive effect on your health and mood. Therefore, in winter such training is doubly useful.

Which run is healthier, morning or evening?

The answer to this question is entirely up to you. Or rather, from your biological (circadian) rhythms.

If you are a “morning person”, wake up easily, and are full of energy and strength in the morning, then quickly put on your sneakers and run outside! You have the opportunity from time to time to practice running on an empty stomach to lose weight, or running after a light breakfast (after 40-60 minutes) in order to get a boost of energy and vigor for the whole day.

If you are a night owl and the desire to move mountains awakens in you in the late afternoon, feel free to go for a run in the afternoon or at sunset. Catch your peak activity - and go for endorphins!

If you have a flexible work schedule and cannot adhere to a clear system, then you can practice running in the morning or evening, depending on your schedule. This has a significant advantage: alternating “morning and evening” on different days will not allow the body to get used to the load and switch to an energy-saving mode.

The harm of running

Negative aspects of running

Running in the morning has a huge number of advantages for men and women. However, such training also has disadvantages. At least, lately it has become common to talk about them.

You can often find reviews on the Internet that running in the morning can bring not only benefits, but also harm. This is explained by the fact that during such training, serious pressure is placed on the joints.

This load primarily affects the knee and ankle systems. In addition, pressure is placed on the spine. The heavier a person is, the better this influence is felt.

Also, while running, your heart rate increases and your blood pressure increases. For some groups of people, these phenomena will also not be beneficial.

However, the statement that running can contribute to the destruction of joints is not entirely true. This situation is typical for professional runners whose activity is related to this sport.

At the same time, for an ordinary person, a daily hour-long run can only bring benefits. After all, short-term stress on the joints and spine will only strengthen these systems.

As for the load on the heart, such an effect, in the absence of contraindications, will also be absolutely harmless. Moreover, it will strengthen this system.

How to start running in the morning?

Running in the morning for beginners begins with making a firm decision. Prepare psychologically, choose the right clothes and shoes, plan your morning to the smallest detail. You shouldn't be late for work, so prepare your clothes and ingredients for breakfast in the evening. After your run, you should take a shower, have a calm breakfast, get dressed and go to work. Being late or fussing during preparations will cool your ardor and destroy your positive attitude.

If you are a beginner, start with warming up and walking, gradually moving to jogging. Do not rush to immediately increase the load, this can lead to injury.

Choose the right place to run. Asphalt is the worst option for running because the load on the spine and joints is too great. Choose parks and stadiums with soft running tracks. If running on asphalt is the only option available, buy special running shoes. They will reduce the load on the spine and help avoid injuries.

One of the biggest mistakes inexperienced runners make is incorrect stride and body position. Set aside at least a few days to work with a trainer and learn how to run correctly. The trainer will teach you how to exercise effectively, monitor your heart rate and recognize body signals. Some pain sensations simply need to be overcome, some indicate that you need to reduce the intensity of the workout.

When you start running, don’t chase marathon distances and super speeds.
The first week is all about finding the optimal training regimen. Try jogging, varying intensity, obstacles, stairs or hills. your body will tell you which method suits you best.
You can't run with a full stomach. Drink a glass of water or sweet tea before training. You can eat an apple.
Watch your breathing carefully. Breathing in and out rhythmically will help you run longer and make your workout more effective.

The first days after starting morning runs will be the most difficult. You will have a million reasons to skip your workout today and reschedule it for tomorrow. Look for any argument, but get up and start running. The desire to quit or postpone running is inherent in every beginner. It will disappear only after you get involved and see the results of your efforts. After a while, you will feel like you are not feeling well if you don't have time to run in the morning.

Running is one of the most popular workouts for burning fat. Find out how many calories are burned when running. Push-ups are a great workout for the arm and back muscles. See the push-up schedule here.

Contraindications for jogging

Such training puts some stress on the body. Therefore, they are contraindicated for some groups of people.

Contraindications:

Pregnancy;
Prolapse of internal organs;
Spinal injuries;
An aggravated form of diseases of the joints and spine;
Menstruation;
Serious heart disease;
Pre-stroke and pre-infarction condition;
Fever;
Colds;
Exacerbation of any chronic diseases;
Bone tuberculosis;
Benign and malignant neoplasms.

In case of such diseases, it is necessary to consult a doctor before any options for sports exercises. This will reduce the likelihood of unpleasant consequences.

Varicose veins are not an absolute contraindication to running. However, in this case it is necessary to use a special compression sports suit.

Contraindications and precautions for jogging

Interval and any other running, in addition to having a positive effect on the human body, can also cause some harm. Therefore, it is better for people with the following diseases to choose a more gentle way to lose weight:

heart and vascular diseases;
injuries and disorders of the spinal column;
any chronic diseases during exacerbation;
problems with knee joints;
colds or flu;
high degree of obesity;
serious gynecological diseases.

Listen to the state of your body. If you feel unwell, reschedule your run to the next day. Learn to distinguish muscle pain after exercise from other causes of pain. Monitor your pulse. A rapid pulse may indicate a malfunction of the heart.

Basic rules for morning jogging for weight loss

In order for the exercise to give the best results, you need to learn the rules of running in the morning. In this case, with maximum efficiency, the likelihood of harmful effects on the body will be reduced.

Be sure to read: Yoga in the fight against cellulite - 5 unique asanas for a beautiful body

How to run in the morning to lose weight:

The best time for morning jogging is considered to be 6-7:30 am. During this period of time, fat burning processes are activated throughout the day. However, in winter it may still be dark during this period. In this case, you can run from 9 to 11 am.
To lose the maximum amount of calories, it is better not to eat breakfast before a run. You can drink a cup of green tea without sugar or water with a little lemon juice.
After jogging, in order to consolidate the result, it is better to abstain from food for at least an hour.
It is very important to warm up your muscles by warming up and stretching before you start running. This minimizes the risk of injury during exercise.
After training, it is advisable to take a contrast shower with an anti-cellulite scrub. This will increase the effectiveness of your training.

How to force yourself to run in the morning

Often running in the morning is not easy for a person. After all, before such training you need to prepare yourself. Therefore, if you don’t know where to start, then it’s better to start with the right motivation.

Features of running in the morning and evening

How to force yourself to run in the morning:

The right attitude! First of all, you need to understand why you need it. Set a goal for yourself by deciding how many pounds you need to lose or what body measurements you need to achieve. You can hang up a photo with your dream figure for a visible time.
Tell us about your goal! Let someone else know that you want to run. A sense of responsibility will not let you skip workouts.
Compare the results! Take a “before” photo. Then take measurements every week and take “after” photos. The visible result will give you the strength to continue training.
Encourage yourself! You need to find some small encouragement for yourself. For example, for each day you jog, put some money into your piggy bank, which you will later spend on yourself.
Buy special running clothes! The money spent and the desire to “walk” a new look will not allow you to put the training on the back burner.
Find yourself a workout buddy! Most people find it easier to force themselves to run with a girlfriend or boyfriend.

Preparing to run in the morning

To run for weight loss for a woman from scratch in the morning, you need to properly prepare for training. How to do it? There are several rules to follow.

Preparing for morning workouts:

Get up half an hour earlier;
Take daily water treatments;
Drink a glass of tea or water with lemon;
Get dressed and do your hair.

You should not go to training in a sleepy state. It is necessary to leave time to prepare for classes and “wake up”.

You also need to prepare the right outfit for training in advance. It is very important to choose the right clothes.

Sportswear:

For summer, you can buy loose shorts and a T-shirt or special leggings for sports;
In autumn, a warm tracksuit is suitable;
For winter, it is better to purchase a tracksuit and a light but warm jacket;
Sneakers should be specifically designed for running, and you should choose shoes made from breathable fabric with the right curves.

Running technique in the morning

In order for running to bring only benefits and help you lose weight, you need to develop the right technique. It may take some time, but soon these rules will become a habit.

Morning running rules

Correct running technique:

First of all, it is necessary to mention breathing. When running, it is important to inhale through your nose and exhale through your mouth. It is because of improper breathing technique that many novice athletes do not have sufficient stamina for long-term training.
It is also important to distribute the load correctly and place your feet. When running, the foot should first land on the heel and then slowly roll onto the toe. In this case, you need to evenly distribute the load between the knee and foot.
Your arms should be bent at the elbows and move in rhythm with your legs.

Be sure to read: How many calories can you burn during sex?

Activities Options

Many people believe that running is a monotonous workout, and when you get used to it, your muscles stop strengthening and calories go away. However, this is not the case. You can vary this exercise by making it more and more difficult.

It is very important to correctly calculate the load when running. In this case, the intensity and type of training should depend on the degree of physical fitness of the athlete.

Running for beginners

Beginner athletes are unlikely to withstand excessively intense training. Therefore, you need to start classes with a moderate pace and load, gradually increasing it.

Training option for people with poor physical fitness:

First day. You need to start training with one walking circle. Then you need to jog one lap. Alternate running and walking three times. There should be six circles in total.
On the second day you also need to alternate between running and walking. But you need to run two laps between walks.
The third day. This time the number of laps you run between walks can be increased to three.
Fourth day. You need to run four laps.
Fifth day. On the fifth day, you need to jog five laps in a row.

Each time you need to perform three sets of jogging, with a walking circle between them. On the fifth day there should be a total of three walking laps and fifteen running laps. In this way, you can exercise until the maximum load becomes too light.

Running fast in the morning

Once the initial training is mastered, you can move on to more intense training. They involve running at speed.

Before we begin to describe the complex, I would like to note that you need to start and end your run by walking. In this case, you need to walk the last circle until breathing is restored.

Interval running

Workouts for people with a good level of physical fitness:

First day. It is necessary to alternate a circle of jogging with a circle of acceleration training. In total you need to perform three approaches.
Second day. You need to run the same way as on the first day, but the number of approaches increases to five.
The third day. One lap of jogging should be alternated with two laps of accelerated running. The number of approaches is three.
Fourth day. You need to run the same way as on the third day. However, the number of approaches needs to be increased to five.
Fifth day. You need to jog one lap and accelerate three laps. Perform three approaches.

Thus, you can gradually increase the number of approaches and circles with acceleration. Such loads cope better with excess weight.