In the modern sports industry, there are still battles over what time it is better to run. Someone says that it is best to go for a run in the morning, although there are those who have opposing views. It is necessary to understand this not only from the point of view of benefit, but also taking into account the modern way of life, when rarely go to bed at 11-12 hours, and in the morning you have to rush to work.
Why running in the morning is considered the absolute norm, and the first hour after waking the most favorable time? Primarily, this is because in the stomach with a 100% guarantee no food. Even if you ate to satiety, but slept at least 4-5 hours, the stomach will be empty. Running on a full stomach is not only harmful, but also completely useless in terms of efficiency. After eating, the blood gets a large amount of insulin, which completely blocks the fat-burning processes. Even if you ate an hour before the run, you should not expect much efficiency from it. Some calories can still be spent, but to achieve the desired hormonal response that will allow the body to lose weight and tune it to the splitting of fat cells is almost impossible.
Time and pace of running
Separately it is necessary to clarify not only the time for running, but also its intensity and duration. Beginners are best used to take advantage of the interval running, as this type allows you to burn more calories. In addition, interval loads are extremely useful for the cardiovascular system, as they help to strengthen it, in contrast to the constant exhausting running. Also, the combination of intense races at high speed and conventional Jogging in a ratio of 1 to 2, allows for maximum fat burning.
In addition to choosing the time of day to run, an important factor is its duration. If your goal is only to warm up the joints, spine and Wellness, you need to run at an average pace of no more than 20 minutes. But if the main task is still weight loss, then this time will not be enough. The body starts fat burning processes only after 18-20 minutes, because the most productive time is running between 20 and 40 minutes.
The last time we accepted that running on the treadmill in the fitness club more convenient and efficient than normal Jogging on the street. This is relevant only if the comparison goes with running along the highway in a major city, as the air quality during the run plays an important role. Otherwise, running efficiency in the nearest Park or stadium will never be able to equate to Jogging indoors. The only factor is a more thorough selection of shoes. If for running on the track will suit any sneakers, for the open area can not do without special running models. This is due to the load on the knees. It is also preferable to choose a non-asphalted surface, as it increases the load on the knees and ligaments.
Evening run
If you want to start running all the time, but in the morning you can not allocate time for this, then the ideal alternative will be evening time. In many cases, this time is more preferable, especially for those interested in how to start running from scratch. As a rule, modern lifestyle, especially in large cities, violates biorhythms and sleep, because in the morning all the time take fees and the road to work. In such cases, it is better to go for a jog or immediately after work, or in the evening. It should be noted that the meal should be no earlier than an hour and a half before running. An excellent option is to run an hour and a half before dinner. Can be to permit and more the later runs, for example, after private dinner, but in such a case can be will face with insomnia.
Evening running is no different from the morning, although many people in the early days are much less energetic. This is another advantage for running in the evening, as you can devote more time and effort to this case. Many beginner runners start out by trying to go for a run every day. This is also a gross mistake, which very quickly will lead to constant fatigue and even sleepiness, and sooner or later instead of the next jog you just go to sleep. The main condition for long and systematic Jogging is comfort. If even the exit to the nearest Park is difficult for you and instead you want to stay at home, then you have come to the point too intensively and your body thus demonstrates fatigue.
In fact, time for running plays absolutely no role. If you observe the correct diet and do not eat before or immediately after a run, the morning and evening run will be the same in efficiency and choose the right option better based on their own biorhythms. People who work shifts, as well as those who lead a night life is extremely difficult even just to Wake up in the morning, not to mention to go for a run. In this case, do not do something through the force, and go for a run is better only when you have this desire and mood.
very helpful
Very helpful and informative. I am really trying to get myself back into running more regular but suffer with knee problems caused by using inappropriate trainers.