How to run in the evenings: useful tips. What are the benefits of running in the evening? Is it worth running in the evenings
One of the most accessible and simple ways contributing to weight loss is easy running. The ability to lose extra pounds, regardless of the schedule of gyms and without spending money, is attractive to many people. You can remove extra centimeters from the sides and abdomen with the help of running. This universal remedy, both for women and men, allows you to maintain your physical shape and pump up some muscle groups, especially priests.
Depending on the choice of time of day, you can get a different effect. Morning jogging strengthens the nervous and cardiovascular systems. While it is the evening jog that helps to lose weight. So, running in the evening for weight loss, how to do it right?
About running in the evening for weight loss
Evening run
Evening running for weight loss helps burn excess calories. How much do you need to run to lose weight?
In the process of running, the body begins to use reserve sugar - glycogen. During the first 40-50 minutes of training, the cells of the body cease to cope with the production of glycogen, and the body begins to use up spare fat deposits.
That is why to lose fat mass, you need to run for at least 50-60 minutes. During this time, the body will stop using glycogen and begin to burn fat stores.
Important! Running for 10-20 minutes, the effect of losing weight will not be achieved.
In order to avoid the body getting used to the loads, it is necessary to alternate fast running for short distances with a calmer run for long distances. This will help keep the body in good shape and burn more calories.
In addition, an evening jog for weight loss allows you to get rid of the stress accumulated during the day, calming and making your sleep deeper.
Important information! Running is prohibited for people with diseases of the cardiovascular system, with chronic and inflammatory processes, deformation of the organs of the musculoskeletal system.
Is it possible to lose weight by running in the evenings
Can I run in the evening to lose weight? Definitely yes. However, with long runs, there comes a point when the body runs out of glycogen, and the breakdown of fats has not yet begun. During this period, muscle proteins begin to be consumed. Thus, if the goal of running is to dry the body without losing muscle mass, then jogging should be abandoned.
You can achieve the desired effect of losing weight by doing interval running. It is a series of running exercises with maximum effort and rest. For example, 100 meters is a gentle walk, 100 is a jog, and 100 is a sprint with maximum speed and effort. If you alternate this sequence for 30-40 minutes, you get the effect of prolonged fat burning.
Note! The use of interval running promotes fat burning within 6 hours after training.
The right choice of clothes for training helps to promote weight loss. Ammunition should be made of natural fabrics, not squeezing and light. Be sure to purchase running shoes, especially for running on asphalt.
You can achieve a greater effect with the help of special shorts for women. When using them, more active sweating occurs, which leads to the removal of toxins from body tissues.
When to run
You need to start training with a calm walk
You can go for a run either 1 hour before eating, or 2 hours after. It is known that the maximum effective time when the muscle mass is ready to accept loads, the period from 16:00 to 18:00 is considered. Therefore, by choosing a time within this interval, you can get great benefit and effect.
The principle of evening running is no different from morning running. You need to start training with a calm walk. Gradually increasing the pace and load, you need to allow the body to adapt the metabolism.
Important! A smooth increase in activity contributes to the activation of the internal systems responsible for the fat burning process.
In addition to choosing the pace and time of the lesson, you need to take care of choosing the route. For beginner runners, it is better to give preference to straight and even surfaces. The choice of places with more difficult terrain increases the load on the musculoskeletal system.
Note! When running at night, you should be extremely careful. Protruding bumps or pits can cause severe injury.
Can I eat after a workout
In the event that a period of sleep occurs soon after training, you can transfer the evening meal to the morning.
Since jogging in the evenings on an empty stomach is not recommended for weight loss, you need to take a light snack 30-60 minutes before jogging. It can be fat-free cottage cheese or yogurt, vegetable salad or fruit.
Note! There is a concept of a carbohydrate window. It means no carbohydrate replenishment within 15 minutes after a workout. Ignoring this event can lead to disturbances in the metabolic process. The choice of a glass of juice, dried fruits will prevent the development of this process.
A full meal is possible 40-50 minutes after a run. Adhering to the rule of the ratio of carbohydrates and proteins in 3:1 grams per 1 kg of weight, you can contribute to the process of losing weight.
Protein foods are good for post-run meals. Cereals, eggs, dairy products and lean meats will help replenish the burned glycogen stores.
To reduce the load on the cardiovascular and excretory systems before training, you need to reduce the amount of water consumed. In the process of running, you can quench your thirst in small sips, taking 200-250 ml of water at the end of the run.
Choosing an evening run
The choice of evening time for jogging determines the best psychological effect. The absence of the need for an early morning rise increases the psychological comfort in the process of exercising.
Note! Evening jogging allows, in addition to weight loss, to get rid of stress due to the production of endorphins. In addition, such a run helps to burn the excess calories accumulated during the day.
In addition, evening running should be chosen because of the possible feeling of fatigue that affects the ability to work.
Active processes of the excretory system in the evening help to lose weight along with running.
Summing up, we can confidently say that it is the choice of an evening run, coupled with a diet, that helps to reduce body fat. In addition to shedding extra pounds, an evening jog helps relieve accumulated tension and stress. Comfortable sportswear, a properly observed drinking regime and diet - all this contributes to the speedy achievement of the desired result.
Sitting at work, we often look out the window with sadness, planning how to relieve the stress accumulated during the day. There are actually a lot of options: read a book, meet friends in a pub or cafe, sit at home in front of the TV, gobbling up a delicious dinner. Pretty attractive options, right? But we can offer a more worthy alternative - running in the evenings, because this is really the best way to shake things up and get rid of all the problems that have been tormenting our poor head all day. So much has been said about the benefits of jogging that it hardly makes sense to continue this topic, but here right choice the timing for this event is still questionable by many. To make this choice easier, we will talk about all the delights of an evening run.
Arguments for"
Scientific studies of human biorhythms were able to identify the time when a person is at the peak of his activity, and all organs and systems interact harmoniously, which makes this time period optimal for physical activity. This period starts at 6 pm and ends after 8 pm. Workouts carried out at this moment will be much more effective than the same, but, for example, in the morning. But even without touching scientific research, you can find a number of advantages that make such runs more attractive. So what gives us running in the evenings?
No early rise. For many of us, even the thought of getting up an hour and a half or even two hours earlier several times a week becomes simply unbearable. And in the morning, instead of cheerfulness, we feel lethargy and weakness. What a run here. What a pleasure it is. Evening classes in this regard are much easier, because the body does not need to “swing”.
Sufficient amount of time. Those who have tried a morning run at least once have probably faced an acute shortage of time, because they still need to put themselves in order and get to work. But in the evening, this problem disappears on its own, because you have the right to dispose of yourself as you please.
Removal of stress. Communication with family or friends is all the same in certain moment begins to be reduced to a discussion of pressing problems. While jogging makes it possible to completely abstract from them, switching to a more positive way.
Well, a little about the benefits of running in the evenings. During the working day, our activity is minimal, and if we come home and change from the desktop to the lunch or computer, it begins to turn into a chronic form: the muscles gradually atrophy and sag, blood circulation worsens, problems with the back and legs begin. Incredible, but only some half an hour physical activity will give the body the opportunity to replenish the oxygen reserves in the blood, improving its composition and facilitating circulation. Capillaries begin to activate their growth, supplying blood and oxygen to painful places. Running in the evenings is also useful because the muscles weakened during the day come into tone, thereby maintaining the figure in great shape.
Cons of evening workout
As such, there can be no shortcomings in the run itself, but the choice of evening time may not always be successful. First of all, because there is a high probability of failure of plans. After all, the temptation to go instead of the stadium, say, to a picnic or a disco can always appear. In addition, no one is immune from delays at work or a too hard working day.
The level of load should be under strict control, because if you are overexcited, the body can “thank you” with insomnia, which eventually becomes chronic.
Another, albeit easily correctable, but minus, can be called the evening air pollution, which is oversaturated with exhaust gases and dust raised by cars. Of course, it is difficult to deal with this problem globally, but by laying your route away from busy roads, you can correct the situation.
Considering all the pros and cons of running in the evenings, only one conclusion suggests itself: the latter are much less significant, and with a serious approach, they are practically unable to affect the schedule and quality of training.
Evening running rules
In order to get the most out of your run, you need to consider a number of features.
Eating. I run on an empty stomach - a firm "no!". A feature of the morning run is that it is done on an empty stomach. In the evening, such behavior can be compared with an experiment on oneself, and the result is not the most in the best way affect your well-being. Light dinner + rest for an hour is best formula for the evening.
Warm up. Those who are tormented by the question “How to start running in the evenings?” , must clearly understand: you need to start with a warm-up. Muscles that have relaxed from eight hours of sitting must be thoroughly warmed up before the load, otherwise it is fraught with injuries. For this, a couple of simple exercises are enough: squats, stretching, swinging arms, jumping. Even the simplest complex performed in physical education classes is quite suitable.
Running pace. Since the logical conclusion of every evening is sleep, it is undesirable, to put it mildly, to overstrain the body with active running and heavy loads. The best option for beginners is to jog, more trained people will be able to choose the pace for themselves, but it should not cause discomfort. Any strength shortness of breath, redness, pain in the side, thick saliva - all this suggests that you need to reduce speed, and it is better to switch to a fast step altogether.
Time and frequency of training. Can I run every day in the evenings? A favorite question for beginners who want to give it their all. However, even professional athletes don’t train so often, a couple of times a week the body still needs to get much-needed rest, otherwise, you simply won’t be able to go for a run due to severe muscle pain. The optimal schedule is 3-4 runs for 30-40 minutes. The main thing is to strictly adhere to it, without giving yourself any indulgences. On the days chosen for training, other problems and temptations should cease to exist for you.
Running and weight loss. People who follow their figure often think about how to run correctly in the evenings in order to lose weight. The answer is extremely simple: run correctly in the morning. We simply cannot afford the intensity that will allow us to burn our carefully stored reserves on our sides. Evening runs are more about keeping fit than getting into it, so don't get your hopes up. An increase in loads can lead to a failure of the rhythms of the body, which is completely undesirable.
The eternal question
After reading all the arguments, many continue to be tormented by the question of what is still better running in the morning or in the evening. It is almost impossible to get to the truth here, but the main conclusion is that running is best, and when it practically does not matter.
You need to choose the time based solely on your rhythm of life. If you are unable to get up even five minutes before the alarm goes off, you should not force yourself and get up for a morning run, because it will not only bring no pleasure, but will also take away all your strength, you will just fall asleep after dinner. And vice versa, if at eight in the evening you already want to get into the arms of a pillow, then what kind of evening run can we talk about, because it is much easier to run at six in the morning. You can choose the optimal time, periodically alternating morning and evening runs, so you yourself will understand how it is more convenient for you. If you get involved, time will lose its meaning for you altogether.
How much to run?You can create a running schedule in the evenings based on your workload. Classes should be with a frequency of 2-4 times a week. More often the body will not have time to rest, less often - insufficient load. best time for classes is from 19 to 22 hours. But do not delay with classes, otherwise it will be difficult to fall asleep later. The duration of the evening run is 30-45 minutes. Going out for an evening run is recommended an hour after dinner. Do not run along the carriageway. Dusty, polluted air will not do any good. It is better to choose a park or a sports ground. Plan your route ahead of time.
How to run?To get the most out of running, it is recommended to alternate fast and slow phases. Divide your run into three parts. Start with a slow even movement, the second stage is a run at an accelerated pace and the final part is at a very slow pace. Remember to start your run with a light warm-up. Do some simple exercises (tilts, squats, leg swings). While running, the first time you will have to constantly control yourself. It is necessary to monitor breathing and running technique. How to do it best:
- Breath control. will help you establish your rhythm, which will allow you to conduct classes with efficiency, without interruption due to shortness of breath or pain in the side. Breathe in through your nose. Exhale through your mouth. If you breathe only through your mouth, you will soon notice that you are exhausted, shortness of breath will appear and the activity will have to be stopped. Breath control is one of the important rules of running.
- Running technique. Don't swing your arms too much while running. Watch your posture. The back should be straight, slightly tilted forward. The arms are bent at the elbow joints at a right angle. The legs are slightly bent at the knees. Do not overload yourself, you should not experience pain and discomfort. Many are interested in the question of how to start running in the evenings. It is very important to increase the duration of classes gradually. Start with 5-10 minutes. This is enough for the first week. In the future, add 5 minutes a week.
If you lead a sedentary lifestyle, it is important to control the load. To do this, measure the pulse after exercise. It should not exceed 150 beats per minute. If after the first runs you have pain in the calf muscles, you should not stop exercising. After a week of training, the muscles will begin to tone up and the pain will disappear. You will notice that running in the evening is beneficial. Be sure to listen to your body, you need to find your own rhythm of movement that does not cause overstrain, in which you can move for a long time.
End your run with a showerA warm shower will relieve excess tension and allow the muscles to relax after workout.
If you want to lose weight by running, then you should consider jogging in the morning or increasing the time in the evening. You should not gather a company for evening runs. You can take your player with you if you are bored. As a rule, the termination of training by one of your running partners affects your training.
Proper running in the evenings will positive influence for the whole body. You should not think for a long time how to run in the evenings correctly, just go for a run and the result will not be long in coming.
Much has been said and written about the benefits of running. This is one of the most accessible types of loading in modern world. You can't even imagine something more natural than running. However, there are still disputes among joggers about when it is better to run - in the morning or in the evening. Let's see how useful running in the evening is in comparison with a morning workout.
What are the benefits of jogging in the evenings?
Regular jogging accelerates metabolism, helps keep leg muscles in good shape. In one hour on the treadmill, about 500 kilocalories are burned. If you follow the diet, then running allows you to lose up to 1-2 kg per week.
In addition, this great way train cardiovascular system. Over the years, the walls of our "motor" stretch, and the volume increases. Thus, due to the increased bandwidth the wear and tear of the heart is reduced, as it has to make fewer contractions.
Fans of morning runs say that at this time they enjoy the fresh air and recharge their batteries. You can't argue with the first advantage. Sometimes in major cities by the evening there is practically nothing to breathe. And only in the morning you can feel the relatively clean air.
As for energy - debatable. It is known that people according to biological rhythms are divided into the so-called owls and larks. The last one, perhaps, is pleasant to get up before dawn for a run. However, for the first, running in the morning is violence against a sleepy body.
Why should you run in the evenings?
In addition to the general benefits, evening jogging relieves the stress accumulated during the day. Difficulties at work, scandals in shops and public transport - all this drains and strains nervous system. By the end of the day, you feel like a squeezed lemon. How to cheer up in such a state? A couple of laps around the stadium.
This is not a joke. Of course, pulling a tired body onto the site is another task. But, believe me, after 10 minutes the mood will improve a lot. The point is endorphins, which are released during exercise.
The body “thinks” that since a person is running, it means that he is in danger. The hormones of happiness - serotonin and dopamine - that enter the brain help to cope with excessive stress. So people get more energy than they would feel in the morning.
Why is it better to run in the evening for weight loss? In terms of the intensity of calorie burning, an evening run does not fundamentally differ from a morning run. The fact is that by running 2-3 hours before bedtime, we burn calories that we did not have time to spend during the day. If you run in the morning, excess energy will certainly go to the bins, which will not be reflected in the best way in appearance.
Important: for more effective weight loss don't eat after a workout. If you run in the evening, then the last meal should be two hours before the run.
How to run in the evening?
Regardless of the training time, you will need equipment:
- sneakers with high soles, with a shock-absorbing heel and reliable fixation of the foot;
- sweatpants or shorts (depending on the weather);
- T-shirt;
- windbreaker (in cold weather);
- bottle of water.
Of the additional equipment, a heart rate monitor is useful, which will help track the rhythm of the heart. So you can better control the load. An MP3 player will be useful to enjoy your favorite tracks while running.
Get into training gradually. Do not set distance records. On the first day, run one lap, then rest and run again. Master 3-4 circles and return home. You can alternate the load with a break in time: a minute of running - a minute of rest. As fitness increases, increase the number of circles and reduce rest.
Do a warm-up before every run. Pay special attention to the knee, hip and ankle joints. To warm up, do 10-20 squats or jump rope.
Running technique in the evening
Jogging: this will provide optimal speed and will not allow you to get tired ahead of time. Watch your body position. Don't slouch or tilt your head back. Do not shrug your shoulders so as not to waste energy on unnecessary tension.
While running, the inner sides of the feet should be in a straight line, which will help to avoid rocking the body.
Don't forget about breathing. It should be uniform: inhale through the nose, exhale through the mouth. Never hold your breath. With a heavy load, this can cause loss of consciousness. Falling while running is a dubious pleasure.
How to end a run?
Stopping abruptly after running can be harmful. Therefore, before the finish line, gradually switch to a fast step, and then to a regular one. To quickly normalize the heart rate, take a few deep breaths and sharp exhalations.
When the pulse returns to normal, do a little warm-up. Stretch the hips, calf muscles, a couple of forward bends will also not be superfluous.
The benefits of running have been proven by the experience of tens of thousands of people, and it doesn’t matter if it’s an evening run or a morning run. Can you run every day? Of course, if the body copes with such a load.
In addition, you need to understand that for some jogging is contraindicated. These are people with varicose veins veins, heart disease, joints, spine, chronic pressure and obesity of the first stage and above. Approach sports wisely!
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As daylight hours get shorter, both experienced and novice runners find it difficult to run in the dark. Running at night certainly has its quirks, but that's no reason to give up on your competitive or fitness goals. With the right preparation and attitude, you can make evening runs as good as daytime runs.
Determination
Leaving work and finding it already dark outside is what makes fall and winter runs a real challenge. Only the most determined and motivated continue to run regularly during the dark months. And as we will see later, running at night will require the purchase of some additional equipment to make training safe and comfortable. You need to be sure that you will actually run in the evenings - before spending money and time on these purchases.
Safety First
Undoubtedly, the most important thing in running at night is your safety. No workout is worth the risk to your health and safety. With a little thought, you will be able to perform the necessary running workouts with minimal risk. Here are a few things to think about:
well lit route
You may not have to run on the most interesting route, but it is much more important that you run on the most lit area. This way you will not only see other people (and they see you), but you will also be able to see the surface you are running on.
The simpler the better
Instead of diligently doing a 15-kilometer route "in one circle", run a 5-kilometer circle 3 times. Or even 3 km. This way you will be as close to home as possible if you suddenly want to finish your workout early. In addition, you will be familiar with every corner, every hole and crack on the road. And let your friends and family know where you'll be running so they can easily find you if needed.
Be visible
Running in the dark, you can't afford to dress inconspicuously. Bright, flashy colors with reflective elements - that's what it should be. You can add a blinking flashlight (white light in front, red light in the back) and then you will definitely be visible in the dark.
The right equipment for an evening run
Running in the evening also means that you need to prepare for lower air temperatures later in the night and severe weather conditions. You should have a set of clothing and gear that will keep you comfortable and safe throughout your run.
Vest with reflective elements
Preferably light weight, a zippered vest will help keep your body warm and also make you stand out. By opening and closing the zipper, you can control how much the vest keeps you warm.
Headlamp
Not mandatory, but a very useful piece of equipment. It will light your path in the dark, helping you choose the safest path. It will also make you very visible. Modern models of flashlights are quite light, they can be worn over a hat or cap and not feel much discomfort on the head.
flashing lanterns
Similar to those used by cyclists at night, these simple flashlights are inexpensive and effective method enhance your visibility in the dark. Remember that a red flashing flashlight should be located at the back, and a white / colorless flashlight should be located in front. Thanks to this, drivers and pedestrians can easily and in advance understand in which direction you are moving.
What not to bring: headphones
Even if you run close to home, running with headphones greatly increases the risk of injury and other problems. Leave the music until better times and the light of day.
In addition to the right equipment and route, there are a few more important points that will make your evening runs more productive:
Snack before a run
There is a good chance that your evening run will be at your usual dinner time. If so, be sure to eat well in the afternoon to replenish muscle glycogen stores. Most athletes can safely go without food from lunch to dinner, but eating just before going for a run is a guarantee of discomfort in the stomach. So eat ahead of time.
Eating after a run
Ideally, immediately after your evening run, eat “real food” rather than recovery mixes/drinks. Try to include in your diet foods that help recovery and contain a large number of protein (meat, fish or dairy products). Be sure to drink several glasses of water with this meal. The faster you eat after your run, the better: not only will you replenish your body's calorie needs and help it recover, you'll also increase the time between meals and sleep.
Warm up
During your evening run, you won't have too much time to warm up and cool down, so try the following options. First, try to be more active in the time leading up to your run. It can be a walk home from work or active games with your children. This will be enough to improve blood flow and make the first minutes of a run easier. Another option would be to plan your workout in such a way that you start it at a slow pace. Remember that it's not just about warming up your muscles - your eyes and ears also need to adapt to moving around in the dark.