Photo: UGC Running is the most accessible sport , because are practically no barriers or for it . Many people start running to lose weight. This method works if you follow certain rules. Is running for weight loss better in the morning or in the evening? How to practice? Find out from the article.
Attention! The material is for informational purposes only. You should not resort to the treatment methods described herein without first consulting your doctor.
What is the difference between morning and evening workouts?
Since there is no general consensus on the best time to run, we need to consider all the pros and cons.
Most people have a hard time waking up in the morning, and running in the morning will help you quickly get a boost of energy for the whole day. The advantages of a morning jog are:
- The environment on the street is calmer and you have the opportunity to focus on your inner feelings.
- There is an opinion that the air is cleaner in the morning - during the day it becomes filled with smog.
- If you have a goal to lose weight, it is better to run in the morning, since metabolic breakdown processes occur at night, of course, provided that the person does not run to the refrigerator in the middle of the night.
- Morning jogging gives you energy.
But there are also disadvantages:
At night, the body rests, and the blood becomes thicker - a morning jog increases the load on the heart. This is stress for the body that has not yet woken up, so you need to listen very carefully to your feelings.- In the morning, you will have to spend more time on warming up, since immediately putting a strong load on the body in a still calm state, you can subject it to severe overexertion, which is undesirable.
- Most people are simply too lazy to get up in the morning and run, and they completely abandon this sport.
There is romance in running in the evenings - running under the dim lights and listening to your favorite music is much more pleasant, but these are not all the advantages of evening running:
- There is still a lot to do in the morning, and in the evening after a run you can relax and regain your strength overnight.
- In the evening, the risk of injury is reduced - during the day, the muscles and joints warm up well, and running will be easier than in the morning.
- While running in the evenings you can take your mind off problems after a busy day, but in the mornings a person usually plans his day and cannot relax.
- It’s much easier to get ready for a run in the evening - you don’t need to rush so as not to be late for work.
Minuses:
- People who are prone to insomnia should not run in the evenings. Running is a tonic for the body, and if you have problems sleeping, you can lie in bed for a long time in an unsuccessful attempt to fall asleep.
It is not very convenient to run in the morning if a person has irregular working hours. It’s easier to plan your day in the morning, but during the day these plans may change, and there may simply not be enough time for a run.- The air in the evenings is not so clean, which of course will not improve your health.
Reference! To choose the optimal time for running, you need to find an option that will have more advantages than disadvantages.
Is it more effective to burn fat in the morning or evening?
Experts say that jogging burns fat in any case. The main thing is to do this regularly . If you don’t want to run in the morning (or you can’t do it), and evening running is more comfortable, you need to run in the evening. But in the evening there is more glycogen in the body, so the evening run should be slightly longer than the morning run - about 40-60 minutes.
Running in the morning on an empty stomach burns calories better, but this does not mean that running in the evening is useless for losing weight. To burn fat in the evenings, it is recommended to run from 19 to 22 hours, while dinner should not be heavy, and you should eat at least an hour and a half before the run.
Important! Fat will be burned in any case - no matter when a person runs - in the morning or in the evening, the main thing is to run correctly.
Let's sum it up
Overall, jogging is a good habit. Remember that you can run both in the morning and in the evening, depending on your biological rhythm. For jogging, it is better to choose stadiums or parks; in the cold season, you can train indoors. Running to lose weight is also possible, but this should not be the main goal. Regularity is important, not intensity; it’s better to start with walking, and only then gradually move on to full-fledged jogging. Physical activity should not be done without warming up to reduce the risk of sprains and injuries. Don't skimp on the right shoes; they will protect your feet and joints and make your runs more comfortable. Enjoy!
Who should run in the morning and who should run in the evening?
If a person is a “morning person”, morning running will not be a problem; on the contrary, it will charge the body with vigor and good mood. “Lark people” usually get tired in the evening and want to relax, so the thought of jogging in the evening can turn a person away from running.
“Owls”, who already have difficulty waking up in the morning, will have to get up earlier for a morning run and push themselves, still half asleep, out of the warmth and into the street.
This can cause stress and reduce your overall well-being throughout the day. But jogging in the evening is an ideal option for night owls - the distance is easily overcome, and the feeling of lightness is present throughout the next day.
Is it possible to lose weight by running for just 15 minutes?
The answer is simple: you can. But again, there are nuances. Then you need to choose an enhanced running mode. And, of course, you need to do this regularly. Otherwise, you won’t see any results. Well, if you can’t work hard, then you need to sacrifice the calories you eat. Let's say, if your diet is 500 kilocalories, and during the run you lost only 200 of them, then you will have to consciously give up another 300. Like this.
How to set a goal and stick to it?
Running goals are different:
- for weight loss;
- to strengthen the immune system;
- for the sake of achieving sports results;
- as an option for morning exercises;
- for training the heart muscle;
- clearing your head of unnecessary thoughts;
- for leg training;
- for endurance training and so on.
First of all, you need to set the right goal and visually visualize the end result. For example, if the goal of running is to lose weight, you need to imagine what your body will look like after regular training. To better see your results, you can keep a running diary, where you regularly enter your achievements - distance, time, changes in well-being and mood.
Of course, you shouldn’t expect that after the first run the result will already be noticeable. Most likely it will be the other way around - your muscles will ache, and you won’t want to run the next day, but if a goal is set, you need to make every effort to achieve it.
Everyone’s motivations are different - some need to lose weight by summer, some need to prove to themselves (or others) that they are strong, others need to improve their health.
Running should not be regarded as an obligation - it is just a means to achieve a goal.
How long does it take to lose extra pounds?
There are a number of simple programs that help calculate the likely number of kilograms that a person can lose over a certain period of time. If you want, finding such a program easily on the Internet is not a problem. If you really want to, then after a certain period of time you can check how accurate the results are.
But there is a small note, because everyone’s body is different. Even if you enter all the exact parameters of the runner, there is a large error. Therefore, you should not expect much from Internet programs. Just work on yourself and your body every day.
There is a constant temptation to give up physical training, because it is hard work. Of course, it’s better to lie down and relax, eat something tasty. Therefore, in any endeavor, in any business, willpower is very important . If you want some certainty, set goals for yourself and firmly go towards them. This will be the best indicator for you.
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What do the professionals advise?
To make running enjoyable and beneficial, you should adhere to the following guidelines from professional runners:
- Choose the right clothes for winter and summer.
- Choose your shoes responsibly - to avoid injuries you need to run correctly, and to run correctly you need the right shoes.
- Before jogging, be sure to stretch your muscles.
- Carefully study the materials on the correct running technique.
- Proper breathing is an important part of running.
- If running is needed to burn fat, you should not chase a high pace; in this case, the workouts can be slow, but longer.
- It is imperative to monitor your pulse.
- A good jog is considered to be a jog that lasts at least 30-40 minutes.
- If a runner is a beginner, it is advisable for him to create the right training program - start running with a small amount of time, gradually increasing it.
- Running must be interspersed with walking - a few minutes of running, a few minutes of simple walking.
- While running, you need to listen to your own feelings; if exercise causes discomfort, you need to reconsider, and possibly lighten, your training regimen.
- If the goal of running is health or weight loss, and a person is not going to achieve any sporting achievements, running should only bring pleasure, and one should not chase the fastest results. Everything will happen, but gradually.
You need to run regularly, otherwise all your training will be useless.- It's better to start running on a day off, when there are no distractions.
- If you feel severe muscle pain after running, it is better to take a break for several days.
The benefits of running cannot be overestimated. This sport allows you to get additional tone, get rid of excess fat, improve your health, strengthen your muscle corset, develop your respiratory system, and so on. In fact, it doesn’t matter at all when a person runs - in the morning or in the evening, the main thing is that it brings pleasure , then the results can be seen faster.
Where to start for a beginner
If you've never run before or aren't very fit but want to lose weight through running, you might want to start with easy, short runs. The main task is to enable the body to get used to the new load and activate metabolic processes. Let it be 15-minute runs 2-3 times a week. For beginners, a scheme of 4 times a week for 15 minutes will work much more effectively than 2 times a week for 30 minutes. The main thing here is to develop systematicity and discipline.
Each run must be preceded by a warm-up. Perform several rotational movements with your body, bending, bending, turning. Warm up your joints. Never start running dry. Your body should warm up before the main part of the training.
You need to eat an hour and a half before jogging. Give preference to light carbohydrate foods: a small portion of buckwheat porridge, rice, stewed or grilled vegetables are suitable. You can give preference to a light vegetable soup with a slice of whole grain bread or diet bread. Avoid eating heavy fatty and fried foods, nuts, mushrooms, and legumes. Otherwise, you will experience heaviness in your stomach and pain in your side during exercise. 30 minutes after a run, you can have a snack with something protein: a steam cutlet, fish, low-fat cottage cheese. And in an hour, have a full lunch. After jogging, stick to the drinking regime - it is necessary to restore the water-salt balance in the body.
Make it a rule to drink 1.5 - 2 liters of fresh filtered water daily.
At first, it may be difficult to control your running pace and breathing during training. Beginner runners can alternate between running and walking. For example, 500 m running and 200 m walking or 4 minutes running and 2 minutes walking. Your workout should consist of 2-3 such cycles. Gradually, you can add cycle after cycle, or change the proportions: 600 m of running and 150 m of walking or 5 minutes of running and 1 minute of walking.
For people who have an average level of physical fitness, it will be useful to include several fat-burning exercises in their training. They can be performed either in the middle of a running workout or at the end. For example, you jogged 2-3 km, then did some exercises, then ran back. These energy-intensive exercises include:
- Burpee;
- Push ups;
- Pull-ups;
- Jump squats;
- Jumping Jack;
- Jumping rope;
- Squats;
- Static and dynamic bar.
These exercises belong to the category of cardio training: they burn calories and burn subcutaneous fat.
The only caveat: these active explosive exercises provoke the same explosive appetite, because the body will demand compensation for the energy and strength expended. You will have to show a little willpower in order to stay on track with losing weight, otherwise there is a chance that the workout will go down the drain.
Be sure to read: How to remove fat from the sides? Effective methods to get an attractive slim body
What products should you give preference to extinguish your ravenous appetite? Here is a list of products to consider:
- Raw vegetables and herbs;
- Cereals, whole grain bread, diet bread;
- Lean meats, chicken fillet, fish;
- Legumes;
- Eggs;
- Low-fat milk and cottage cheese;
- Nuts and dried fruits in small quantities.
Eat small meals every 2 hours. Monitor the amount you eat and drink 2 liters of water every day.
Pay close attention to choosing good running shoes. Sports stores are replete with a wide range of brands, styles and colors. In order not to get lost in all this diversity, pay attention to the “running” or “cross-country” markings. Consultants will always help with the choice and offer several models for comparison. Running shoes in the middle price range will cost $20-40. This purchase is worth investing in for safe running and health. You'll immediately feel the difference between regular training shoes and running shoes. They have shock-absorbing properties and an insole that supports the foot while running.
In combination with training, use the principles of proper nutrition. Try to make your diet as healthy as possible. If you have an addiction to unhealthy and refined foods, eliminate them and instead add fresh vegetables, fruits, herbs, and dairy products. Master several recipes from the “proper nutrition” section.
