Morning jogging is the most popular type of sports activity of a person in the world. It is included in training programs for both professional athletes and amateurs seeking to improve their health or lose weight. It has a positive physical and psychological effect. Morning jogging allows you to enrich your muscles with oxygen, stimulates the cardiovascular system, cleanses your thoughts and gives you an energy boost for the whole day. It can be performed at almost any age and at any time of the year. To achieve maximum effect and to exclude possible harm to health, some rules must be observed.
Preparation for running: shoe selection
The advantage of running as a sports exercise is that it does not require special equipment and special conditions. However, the correct selection of clothing and venue for such training will allow you to get the maximum positive effect and protect yourself.
The selection of clothes depends on the season, except for shoes. Shoes require the most attention and cost. It is highly recommended that you run only in high-quality and comfortable shoes. Contrary to popular belief, running in sneakers, soccer bumpers and “regular” sneakers is undesirable. The thin sole of such shoes causes an increase in the load on the spine and joints. The same goes for modern sneakers with high soles filled with air. Experts still disagree on the effect of such innovative technologies.
Caution will not hurt
Contrary to advertising slogans, the effect of air-soled soles on the musculoskeletal system of a person is highly dependent on individual factors, and it is not suitable for everyone. Therefore, it is better to give preference to the classic original running shoes of trusted brands. They should be light, flexible, with a high sole. The latter is most often made of cork, rubber and other rubber-based materials. The material should let air through freely, allowing the foot to breathe. Otherwise, blood circulation in the foot may deteriorate or fungus may appear. Also, sneakers should tightly fit the foot, but not squeeze. Using too loose shoes leads to the appearance of corns, and too small leads to pain in the joints of the toes. Since modern running shoes of famous brands are quite expensive - you can search for them in second-hand.
Selection of clothes for running
Morning jogging can be done at any time of the year. Before buying the necessary clothes, please note that in the morning the air temperature can be very different from the daytime.
In the warmer months, you should choose the most “breathable” clothing. Of course, a special running kit from sports manufacturers is best suited: tight pants and a T-shirt (bodice for girls) made of special material. In order to prevent excessive expansion of the veins on the legs, you can wear special leggings. In the hottest period, it is recommended to go for a morning run in a T-shirt (for men) or a top (for girls).
Shorts should be comfortable, above the knees, and in no way restrict the movement. Running shorts can be either completely tight-fitting (used by professional athletes-sprinters) or short loose with cutouts on the sides.
Jogging in the winter
In winter, morning jogging should be approached in more detail. Of course, you can run even in severe frost, but only after special preparation.
In the cold season, special attention should be paid to clothing. It should only be specialized and suitable for this type of training. You can find one in sports stores. Running in the cold season stimulates the cardiovascular system and tempers the body. But running at sub-zero temperatures without training is strongly discouraged. Therefore, training in winter should be extremely careful.
In addition to special clothes, be sure to wear a hat, even if it feels like you do not need it. In no case do not undress and do not remove part of the clothes before you enter the room. Shoes should be the same as at other times of the year - running sneakers. You can wear warm socks under them . But you cannot run in winter boots, shoes, and so on. Also, do not put bags or shoe covers on sneakers, as some do, in an attempt to avoid getting wet.
Route selection and preparation
Jogging can be done in the courtyard of your house, in the stadium or just around the city.
But in order to achieve the maximum positive effect from this type of training, it is necessary to approach the choice of route in more detail. In cities, there are usually specialized areas for running. There you can meet other runners and ask them to share their experiences. Most often, such zones are located in forest parks. During running, the respiratory rate increases, the body is actively saturated with oxygen. And of course - it is desirable that the air contains as little harmful emissions as possible. Therefore, it is strongly recommended not to run along highways and generally in the city.
Road surface
You should also pay attention to the coating. Running gives a strong load on the spine. Therefore, it is so important to choose shock-absorbing shoes. And therefore it is better not to run on asphalt or concrete. If there are asphalt paths in the park that you have chosen to run, try to run along the ground along them if possible. The ideal coating is rubber, as in athletics stadiums. But here it is important to consider the psychological factor. Not everyone is able to withstand monotonous running in a circle. It’s hard enough to keep running when you can stop and leave at any moment.
After choosing a place before a morning run, you need to get directions.
It should match your goals and strengths. For novice runners it is better to choose short distances up to three to four kilometers. If you feel that this is a lot - reduce to one kilometer, or slow down. Increase the duration of runs is necessary gradually. In the first month, this can be done up to three times, as the body gains shape, becoming more enduring every day. Then it’s better to increase the distance by one kilometer twice a month. After reaching the optimal distance, you can begin to increase the average pace of running, gradually improving time.
Morning run: how to run
The running technique is quite simple, but many people don’t think about it and run "as they can." The positive effect of the entire workout depends on the correctness of this exercise.
The greatest mechanical load while running is on the spine. With each touch of the ground with the foot, the vertebrae are compressed, and then the muscles pull them back. Therefore, the back should be kept flat, not allowing the lower back to bend back. To do this, retract the stomach and forward the chest.
The head should also stay level. You can not tilt it, even if it seems that it is easier to breathe. When the neck is bent, oxygen enters the body worse, and pressure also rises. Legs, ideally, should make circular movements. Each touch should give the body maximum inertia. It is necessary to push one's foot off the ground, and not trample it.
Handwork is also important. Fingers should be bent, but not clenched. During the run, the hand swings back with effort. In this case, the amplitude should be such that during the swing the brush comes over the thigh, and the wrist passes a few millimeters from it. Forward, the arm should move in the opposite direction, relaxed.
Benefit and harm
Morning jogging is the easiest way to keep fit.
It can also be combined with other exercises, because during the run all the muscles and vertebrae are flexed and filled with oxygen. Running is an effective cardio training, allowing you to increase the muscle mass of the heart. In addition to physiological advantages, there is also a tangible psychological effect. Running allows you to "start" the brain, set it up in a positive way.
However, running is not recommended to everyone. People who have problems with the musculoskeletal system or joints should approach this exercise very carefully. The same applies to those suffering from heart disease. Before starting classes, be sure to consult a doctor! For example, people with knee arthritis are not allowed to run.
Running as a way to lose weight
Morning jogging for weight loss involves additional training. You need to start at a low pace and take short distances. You can wear special thermal underwear or just warm clothes to speed up perspiration. For overweight people, it is first necessary to train the respiratory and cardiovascular systems, and only then increase the distance.
Many people who start to run for this purpose, at the same time sit on strict diets or take drugs. In this case, it is necessary to obtain specialist advice before any action.
Psychological factor
While running, mood plays a significant role.
You must try to relax and abstract from extraneous and annoying thoughts. If you can’t do this, run around with headphones. Music for a morning run should be serene and harmonious. For example, keyboard classics or electronic music from the minimal techno genre. Experienced runners can pick up something energetic and even aggressive. For example, fast electronic compositions or heavy metal. The effect that morning jogging gives you must constantly be fixed. Therefore, you should run regularly and lead a healthy lifestyle. Running is moving forward, running is life.