How to force yourself to run in the morning: useful tips

The beginning of spring means the opening of the running season for lovers of a healthy lifestyle. Warm time of the year is a change of wardrobe, new outfits, more open and bright things than in the winter. I want to start a new life, change my hairstyle, hair color, and also appear in front of my friends and acquaintances in a stunning outfit that previously was unattainable for you because of the flaws in the figure. Running is the most democratic and easy way to clean up.

What is the use of running in the morning

Morning run refers to aerobic exercise, i.e. work of the body occurs due to oxygen coming from the breath. It starts the process of metabolism, saturates the cells with oxygen, causes the deposited fats to burn. A small load "shakes" us, finally wakes up after sleep. The advantages of morning runs include the following:

1. Perfect complexion all day. Running speeds up the metabolic process, activates the processes occurring in the body. Even a 10-minute run will provide you with a beautiful complexion and a light blush all day.
2. Good mood. During sports, the hypothalamus secretes the "joy hormones" oxytocin and dopamine. No physical fatigue can erase the joy of easy jogging. Sports people and stress experience easier and live easier.
3. Muscle tone Running involves the work of almost the entire body, especially the muscles of the legs and hips.
4. Increases self-esteem. Overcoming themselves and their laziness, people feel like winners.
5. Prevention of cholesterol plaque formation. Running stimulates lipid metabolism, and cholesterol - a fat that will not settle on vessels in the form of plaques.
6. Weight reduction and slim figure. If you run on an empty stomach (and that’s what happens in the morning), then insulin is not released by the adrenal glands. This means that the body begins to break down glucose from the muscles. Soon the notorious cellulite and beer belly will slowly begin to disappear.
7. You will eat less. Metabolism, instituted in the morning with the help of jogging, acts at high rates for some time. Oddly enough, the body will not need a lot of food to saturate.
8. Get rid of the autumn (spring, summer, winter) depression. By jogging on an empty stomach, you stimulate the production of the hormone somatotropin, which slows down the aging process. Thanks to the hormone, depression gradually recedes, and if it only sneaks up, then there is no chance for it.

Why do not you want to run in the morning

Illiterate paced pace of running. Running helps to strengthen the cardiovascular system. However, it is difficult for untrained people to immediately pick up a pace at which the body is not working out of its last strength. Beginners who are not fond of running, after 100 meters of running at a slight pace will begin to choke. And all because the untrained heart is beating rapidly, and the load from aerobic has become anaerobic. Aerobic exercise (from the word "aero" - air) is made by oxygen coming from human breathing. It should be carried out at a pulse rate of no more than 120 beats per minute. In this case, the body is able to endure prolonged exertion, the person has enough breath, and he will not stop in order to take a breath.

Anaerobic view of the load makes the heart beat with a frequency of 170-200 beats per minute. At this rate, acidosis begins in the body, i.e. the oxygen supply is much less than that spent by the body. The energy for the load performed is taken from carbohydrates accumulated in the muscles (adenosine triphosphate or ATP). In the process of glycogen breakdown, lactic acid secretion occurs, as muscle pain and heaviness in the limbs will make itself felt (I can not get up, my legs are filled with iron). This is the first sign that the body is not ready for such training. With muscle pain in the body, the stress hormone cortisol is released, which in the morning is released in large quantities. No wonder that running is perceived as torture.

Exit: pick the right pace. For a beginner girl, this means that jogging should be alternated with walking. Good news! Endurance is formed quickly, and in two weeks it will be possible to start running at a moderate pace. But before this happens, it will be hard to run. Just be aware of such features of the body and wait a certain period. Patience and a little effort!

Lack of motivation. If once you have decided that it is time to start running in the morning, do not do it on autopilot. Running is a rather monotonous exercise that will soon get tired if you perform it without a goal. Decide on the purpose of sports activities. If you need jogging to raise your tone, choose an aerobic pace (jogging, breathing evenly, the heart does not “go off scale”). In the case of strengthening of the heart and lungs, develop jet-speed qualities: remember the “shuttle run” in physical education classes. Alternating calm measured running and 15-second accelerations at maximum speed will simultaneously strengthen the heart and help “dry” the legs.

A novice runner should not expect that after 3-4 workouts, his weight will begin to decline, and the relief of the body will be significantly delineated. For a beautiful complexion and cheerful mood, run for 15-20 minutes at your own pace. Having clearly realized the goal, you will know what you want. It is important. Any aimless occupation bothers you.

Unsuccessfully selected route or run time. It may be hard for you to get up at 5.00 in the morning to run in the park already at 5.30. But you need to consider the following: in order not to harm the cardiovascular system,start jogging no earlier than 30 minutes after waking up. Be sure to go on an empty stomach! Even a cup of tea with sugar will ruin the fat burning effect. Yes, and run with an empty stomach is much easier. Suppose at work you need to be at 9.00. Plus an hour and a half for fees and road. Total latest time for the morning promenade is 6.30-7.00. But there is a snag: it is at this time that the hottest time comes when motorists take their children to kindergarten schools and rush to work themselves. The environmental situation is deteriorating. Running will do more harm than good. The optimal time for jogging in the morning will be 5.30-6.00. these hours and roads are clear and the air is clear and transparent.

The same goes for the route. If you need to get to the nearest park for 20 minutes through the whole city, this does not add enthusiasm. Choose a place near the house, the school stadium with asphalt pavement would be preferable to run on the ground in the forest-park zone.

Inconvenient shoes. Sneakers for running and for training in the gym have a different shape of the sole. Zalny shoes are called “barbells”, it is convenient to squat in it with a barbell on the shoulders, without taking the heels off the floor. Her sole is hard, and her foot is fixed quite softly.Running sneakers have a shock absorber under the heel, softening the load on the spine during movement. The sole is not hard (if we are not talking about special shoes for off-road running), its surface is corrugated, springy. Lacing well fixes the leg, otherwise during the run the joints will feel a great load.

If these conditions have not been met, during the run a person will experience heavy loads on the joints and spine. As a result, instead of being good, morning jogging brings only harm and a feeling of tiredness. But the matter is only in unsuccessfully chosen shoes.

Tips for those who can not lift themselves for a morning run

It is easy to say, but hard to implement the idea of ​​running in the morning. In the evening, you swear and swear that tomorrow you will jump out from under the blanket with the alarm bell and head for the street with a great goal. However, in reality there are two significant problems:

• Wildly want to sleep.
• Terribly do not want not to run. Generally move.

If you encounter such a problem, you can suggest the following:
Find on the Internet photos of full people, print them and make a photo collage.In the morning, when woke up, take a look at him out of the corner of your eye.

Also make a collage of slender sports girls and boys. Take a look at this picture. Mentally imagine that, having missed a workout, you will turn into a fat woman / fat man (this will not happen, but you can imagine). Now imagine that with each workout you are closer to the cherished dream of a slim figure. Skipping class, you take one step back.

Get out of bed, count to ten and go to the bathroom, wash your face and wear a sports uniform. Everything, you are ready. Do not stay at home.

After a week of regular races, this will cease to be agony, and after the first results appear, jogging will be a joy. Nothing can make you run like the dream of a beautiful healthy body. Imagine your new figure, and good thoughts will soon materialize.

Video: how to run in the morning