Пробежка утром или вечером: Когда лучше бегать — утром или вечером Сколько бегать по утрам

Пробежка утренняя и вечерняя: когда тренироваться лучше

Хотя сезон пробежек официально давно открыт, вы продолжаете искать причины, почему же не отправиться бегать прямо сейчас. Например, увлекаетесь дилеммой, когда все же лучше тренироваться – утром или вечером? Чтобы убедиться, полезнее бегать утром или вечером, мы поговорили с двумя экспертами и пришли к выводу, что главное – знать цель и начать уже наконец-то тренироваться.

Антон Шапочка

Тренер категории «Эксперт» сети фитнес-клубов X-Fit

Нужно ли готовить себя к пробежке?

Большинство людей почему-то считают, что они могут спокойно проснуться, выйти в парк или прийти в фитнес-клуб, встать на дорожку и начать бегать. Проблема в том, что это нужно уметь делать, и тело должно быть готово к подобного рода нагрузкам. Если вы последние пару месяцев не занимались физической активностью, то нужно начинать сам бег не просто с пробежки, а с определенных общефизических упражнений для подготовки тела. Иначе вам грозят не очень приятные вещи, которые в медицинской среде называют синдромом расколотой голени, пяточной шпорой, хондромаляцией надколенника и так далее. В частности, те же боли в спине и шейном отделе – это всего лишь маленькие «бонусы», которые мы можем получить, если просто берем и начинаем бегать, не вникая в процесс. Бег – это не просто физическая активность, это целая наука и философия, к нему нужно подходить с головой.

В чем заключается польза бега?

Если у вас со здоровьем все хорошо и вы занимаетесь легким бегом, джоггингом или просто быстрой ходьбой, в теле увеличивается капиллярная сеть, при условии, что у вас все нормально с эндокринным аппаратом и нет проблемы мышечно-скелетного характера. Что дает вам капиллярная сеть? Тело лучше начинает доставлять кислород к мышцам. Соответственно, занимаясь любой активностью, повседневной в частности, вы будете лучше использовать жир в качестве своего топлива, то есть худеть.

От чего зависит, может ли бегать человек по утрам?

Я думаю, это зависит исключительно от желания самого человека и от его лени. Как по мне, самое сложное – это проснуться с утра на часик-полтора пораньше, принять душ, выйти на пробежку, потом принять душ еще раз. Нужно еще успеть позавтракать перед самим бегом. Поэтому здесь вопрос времени: если вы ложитесь спать в час-два, а на работу вам к 9 утра, я сильно сомневаюсь, что у вас возникнет какое-то желание выйти на пробежку ранним утром.

Можно ли бегать сразу после подъема на голодный желудок?

Нет, только если вы не хотите себя окончательно угробить и разрушить. Многие могут говорить: «Ну вот, а как же, это же так полезно». Скорее всего, вы себе навредите очень сильно. Когда вы просыпаетесь, в вашем теле очень низкий уровень гликогена, потому что всю ночь вы ничего не ели и не пили. И с утра вам нужен нормальный, правильный завтрак и только потом занятия физической активностью.

Что делать, если после утреннего бега становится плохо?

Первое: задать себе вопрос, а не заболел ли я. Второе: задать себе вопрос, а позавтракал ли я. Третье: проверить себя и свое тело, готово ли оно к бегу. Четвертое: пользоваться пульсометром, чтобы отслеживать зоны, в которых вы бегаете. Это важно для того, чтобы вы себя плохо не чувствовали. Если после пробежки у вас кружится голова, вас тошнит, вам безумно хочется есть, это значит, что вы бегали слишком интенсивно. Если во время бега вы жадно глотали кислород, у вас была одышка, то вы бегали слишком интенсивно. Так что проще всего купить пульсометр и придерживаться определенных пульсовых зон во время бега: второй и третьей, синего и зеленого цвета. Тогда мы можем говорить о том, что не навредим себе во время бега.

Семен Жданов

Мастер-тренер программ Outdoor в World Class

Есть ли принципиальная разница между утренним и вечерним бегом?

Важно учитывать образ жизни человека. Скорее всего, после утренней тренировки его ждет полноценный рабочий день. И ему не нужно убиваться так, что потом весь день организм будет разбитым. Поэтому утром нужно начинать бег медленно, постепенно наращивая скорость, но это все равно должно быть комфортно для тела. Бег вечером отличается тем, что человек выходит на пробежку после полноценного рабочего дня. И нужно понимать, для чего он бегает вечером. Бывает, не хочется тренироваться, мотивация падает, но все это иллюзии. Когда вы начнете бежать, обязательно проведя разминку предварительно, кровоток увеличится и усталость уйдет. Вы даже избавитесь от стресса. Но нельзя перегибать во время вечернего бега: нервная система может перевозбудиться, поэтому уснуть, возможно, будет сложно.

Когда организм сжигает больше калорий?

Разумеется, в первой половине дня, так как обмен веществ у нас ускорен и мы очень активны в этот период времени. А если вы с утра еще и потренировались, то сжигание калорий происходит быстрее и эффективнее. Но стоит учесть такой момент, что больше всего калорий сжигается тогда, когда мы в печь подбрасываем дров: то есть надо питаться часто и по чуть-чуть, ориентировочно каждые три часа. Тогда у нас калории будут сгорать быстрее. Еще нужно понимать, какие калории мы сжигаем: будь это жир или гликоген в мышцах. Здесь уже учитываются пульсовые зоны, и, например, если провести тренировку на низкой интенсивности, то есть она будет длиться от 60 до 90 минут, удастся сжечь калории из жира. Они сначала горят в мышцах, потом, когда мы продолжаем активничать в течение дня, есть часто и правильные продукты (но это уже отдельная тема), организм начинает вытаскивать подкожный жир и выводить его в мышцы. Так происходит сжигание калорий жира.

Как часто и как долго нужно бегать?

Вопрос интересный и риторический, но есть уже некоторые общие наработки. Если мы берем среднестатистического человека, менее активного, например, офисного работника или другого с сидячим образом жизни, то частота должна быть от двух-трех раз в неделю. Это примерный минимум.

Продолжительность от 30 до 90 минут. И длиться это должно всю оставшуюся жизнь, так как бег – качество врожденное, как прием пищи или умывание. Тогда организм будет здоровым и крепким. Но здесь нужно учесть некоторые моменты, что бег часто и долго человек может воспринять как специальное изнурение своего организма. Поэтому возможно чередование бега с ходьбой: минуту пробежать, минуту пройти. Не нужно делать из этого тяжелую тренировку или вызов себе. Конечно, изредка можно себя нагружать, но в целом бег должен быть в удовольствие и в радость.

Что делать, если после утреннего бега становится плохо?

Нужно искать причину: как человек бегает, долго ли он тренируется, занимается на голодный желудок или нет, высыпается или по вечерам ходит в бар. Чтобы справиться с плохим самочувствием, нужно сделать следующее: соблюдать в течение дня питьевой режим и регулярно есть. То есть вас ждут завтрак, обед и ужин с перекусами между ними. Если стало очень плохо, то постараться выделить днем час на отдых (особенно от гаджетов). Конечно, после этого принять меры, последить за своим бегом и, возможно, в дальнейшем перейти на ходьбу.

Почему большинство профессиональных спортсменов предпочитает бегать по утрам?

Почти для всех людей пробежка утром – это ритуал, зарядка, возможность настроиться на предстоящий день. У профессиональных спортсменов за день еще может быть минимум две тренировки. Поэтому утренняя пробежка – просто зарядка, потом два часа они отдыхают, а после проводят первую тренировку тоже в течение двух часов. Затем снова отдыхают, обедают и спят. Вечером выходят на вторую тренировку. Если говорить о профессиональных бегунах, то они бегают от трех раз за день с большой нагрузкой.

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Фото: пресс-материалы

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90000 What Are The Benefits of Jogging in The Morning? 90001 90002 We all have a morning routine; a series of things that we do start our days off right. 90003 90002 For most people it could be as simple as meditating to set an intention for the day or taking a shower and preparing ourselves for the tasks ahead. 90003 90002 How well the day goes is usually based on how well they start. 90003 90002 Taking a jog in the morning is one of the best things that you can do to make your day special from the start.90003 90002 The typical routine of having a shower then breakfast before work is safe and standard, but it is not the best way to start your day. 90003 90002 We are becoming more prone to getting sick and having foggy brains because most of us miss a crucial step in our morning routines — getting exercise. 90003 90002 Starting your day off with a morning jog can change that. 90003 90002 Jogging is a brilliant exercise that gets your entire body moving and blood pumping and does not have any negative effects on your work day.90003 90002 In fact, it will make you much more productive over the rest of the day. 90003 90002 Jogging is an exercise that gives you the benefits of a fast walk and a slow run at the same time and can be enjoyed by nearly anyone of all ages and both sexes. 90003 90002 You do not have to spend hours in the gym to keep yourself in shape and your mental stamina strong. 90003 90002 All you have to do is lace up your running shoes in the morning and take a run around the block. 90003 90026 90027 Jogging Improves Your Body’s Stamina 90028 90029 90002 Stamina is that reserve of energy that keeps you operating at your best for longer.Jogging makes the body active by moving it continuously. 90003 90002 The longer it keeps moving, the higher your stamina levels will be. 90003 90002 Athletes of all kinds use a morning jog as a way to keep their stamina levels high. 90003 90002 Football players, boxers and players of any other sport say that the stamina it gives them is one of the best things about morning jogs. 90003 90002 Maybe you donâ t consider yourself an all-star athlete, but there are still plenty of benefits to implementing a morning jogging routine.90003 90002 Consider jogging to be a warm-up for your day, a sort of practice before you tackle the real world and all the challenges it brings. 90003 90002 By warming up with a morning jog, your body gets used to being pushed to its limits and beyond. 90003 90002 Having a successful jog first thing in the morning will help you succeed in other areas of your life. 90003 90026 90027 A Morning Jogging Routine Will Strengthen Your Heart 90028 90029 90050 Running is one of the best things you can do to get your blood pumping.You need your heart to keep your body pumping blood throughout your body. 90003 90052 Many people find themselves in a sedentary lifestyle, spending most of their day on a couch or behind a desk. 90003 90052 Without intentional activity to supplement that sedentary lifestyle, our hearts do not get the exercise that they require to stay strong. 90003 90056 Even if you are not an athlete, you still need a strong heart to keep your brain active. 90003 90058 Our brains consume more energy than any other parts of our bodies, accounting for over twenty percent of the total energy expenditure.90003 90058 In order to get all of the energy and oxygen the brain requires, you must have a strong heart to keep a steady flow of blood pumping through your entire body. 90003 90062 Although lacing up your running shoes can seem like drudgery first thing in the morning, your body will thank you for it in the long run by reducing your chance of heart attack and stroke. 90003 90064 Studies have shown that women who jog every day live an average of 6.2 years longer and men live an average 5.6 years longer than their non-jogging counterparts.90003 90066 90067 90002 90026 90027 Jogging Will Burn Fat and Keep Your Body Lean 90028 90029 90003 90002 In our wildest dreams, we all want to have a lean body that turns heads. 90003 90002 A lot of us fall into the trap of outrageous weight loss diets and slimming pills even though the best way to get a lean, strong body is to exercise regularly. 90003 90002 A morning jogging routine is hard to start at first, but research has shown that if you can do it every morning for thirty days then it will become a long-lasting habit.90003 90002 The morning is the best time to jog because your blood glucose levels are at their lowest so your body will have to tap into its fatty reserves for the extra energy that jogging requires. 90003 90002 Remember, though, that jogging alone will not get rid of those extra pounds. 90003 90002 To maximize the weight loss effects that jogging offers, you’ll also need to eat a healthy and balanced diet. 90003 90002 Your stomach and your thighs in particular are where fatty deposits like to build up.Jogging works these areas to burn the fat away and keep your muscles well-defined. 90003 90002 And the best part is, besides having to invest in running shorts and shoes, getting up to take a jog every morning will not cost you a penny. 90003 90026 90027 Jogging Every Morning Gets You Boost of Fresh Air First Thing in The Morning 90028 90029 90094 Our modern lifestyles have us spending most of our time indoors. 90003 90094 The air inside tends to get stale and even with an air conditioner recycling the air indoors, it can not compare to the fresh, outsider air.90003 90094 The fresh air outside will clear your mind and give you a dopamine rush to keep you happy throughout the day. 90003 90026 90027 Jogging Helps With Stress Relief 90028 90029 90002 Getting active and making your body move stimulates a rush of dopamine in your brain, a feel-good endorphin that makes you happier and helps combat stress.â 90003 90002 Day-to- day life tends to be incredibly stressful. 90003 90002 You have to pay your bills, your rent / mortgage and put food on the table for your family.90003 90002 You can push all of those things out of your mind for thirty minutes every morning as you concentrate instead on pounding the pavement with your feet and center yourself back in your body. 90003 90002 By the time you get back to real life, you’ll realize that all those issues you have to deal with can be taken care of easily. 90003 90002 There is something about running without distractions that brings peace of mind to your entire day. 90003 90026 90027 Jogging Every Morning is an Easy Goal That You Can Accomplish 90028 90029 90002 Setting goals is crucial to living a meaningful life.90003 90002 Accomplishing a set of clearly-defined goals gives us a sense of worth, personal fulfillment, and self-confidence. 90003 90002 In case you wanted to set a specific goal, I break down tips on how to set a specific, measurable and attainable goal here. 90003 90002 Chances are that you’ve been telling yourself for a long time that you need to set up a work-out routine to stay in shape. 90003 90002 A morning jogging routine is exactly what you need. Sticking to the routine will be difficult at first, but it will become easier with time.90003 90002 Eventually, it will be a part of your day that you look forward to. 90003.90000 What Is the Best Time to Go for a Run? 90001 90002 Sometimes you feel relaxed and light when you’re running; your body feels dynamic. Other times your feet feel heavy; every step is hard work. Does it depend on the time of day? And is there a perfect time of day to run when everything feels easier and your body benefits most from all the training sessions? 90003 90002 90005 90005 90003 90008 90009 (A) Running in the morning 90010 90011 90012 90009 Advantage: 90010 90015 90002 90017 A run in the morning is the perfect way to start the day.90018 90003 90002 If you run in the morning, you can give your body a healthy dose of oxygen. Your metabolism will be pushed to burn more calories. 90003 90002 The higher oxygen content in the morning air makes it easier to breathe, especially in the summertime. It’s also easier to run when it’s still cool compared to the midday heat. 90003 90012 90009 Disadvantage: 90010 90015 90002 90017 Running in the morning can feel harder than other times of the day. 90018 90003 90002 Right after you get up, your joints might be stiff, your muscles tense and inflexible.This means that you do not have the necessary muscle control and coordination when you are running. That’s why you should do a special, dynamic warm-up program in the mornings before you run, so you are not fighting resistance in your muscles while you are running. 90003 90002 90035 90035 90003 90002 Important 90003 90002 Avoid tough interval training in the morning. Your body is not ready to handle such intense stress and turn it into performance. The risk of injury or overexertion is very high at this time of day.This is also true for runs after a long nap. 90003 90002 Plus, your body loses a lot of water when you sleep. It is important to make up for this loss in advance so that you do not get dehydrated during your run. 90003 90008 90009 (B) Running at lunch 90010 90011 90012 90009 Advantage: 90010 90015 90002 90017 Midday has the best conditions for a high-intensity run. 90018 90003 90002 Your performance potential around lunchtime is 100%, and your body is not too tired from your daily activities.Your energy stores are well-filled — compared to the morning — and physical exertion feels less intense. These are the best conditions for an intense training run. The body handles speed training especially well in the middle of the day. 90003 90012 90009 Disadvantage 90010: 90015 90002 90017 Running after lunch can be very strenuous. 90018 90003 90002 Your body needs more time to digest depending on how heavy and rich your lunch was. In order to avoid having to deal with digestive problems (e.g. stomach cramps) during an intense interval training, follow these guidelines: 90003 90068 90069 90009 Wait about 30 minutes 90010 after a light snack before you go running. 90072 90069 If you ate a large lunch, 90009 wait 1.5 to 2 hours 90010 before your run. 90072 90069 If running after eating does not make you feel good, do your training 90009 before lunch 90010. However, it might be harder to run because your energy stores are not entirely full. 90072 90081 90002 90083 90083 90003 90002 Nutrition guide for runners: 90003 90002 Do you want to know what you should eat before, during, and after your run? Find out in the nutrition guide for runners.90003 90008 90009 (C) Running in the evening 90010 90011 90012 90009 Advantage: 90010 90015 90002 90017 A run in the evening is a good way to relax. 90018 90003 90002 Are you stressed out at the end of a hectic workday and have trouble unwinding? An easygoing endurance run can help you blow off some steam. Since your body is still in performance mode, you do not need to warm up as much as in the morning. Plus, a relaxing evening run boosts your night-time fat burning. 90003 90012 90009 Disadvantage: 90010 90015 90002 90017 An evening run can make it hard to fall asleep.90018 90003 90002 Perhaps you want to really let off some steam in the evening with a high-intensity run. But be careful, you might struggle to fall asleep: your body is re-energized by the workout. 90003 90002 90115 90115 90003 90008 90009 Summary: schedule your runs according to your individual goals 90010 90011 90002 No matter the time of day that you run, there are advantages and disadvantages as well as different training effects. Think about your individual goals when you schedule your runs.Do you want to lose weight, reduce stress, get faster, or run farther? 90003 90124 90069 If you want to 90009 maintain your performance 90010 level, you can train at 90009 any time of the day 90010. Make sure you warm up properly. 90072 90069 90009 Midday runs 90010 are best for 90009 intense interval training to boost 90010 your performance. 90072 90069 Training runs for general 90009 rest and recovery 90010 are best done in the 90009 evenings 90010. 90072 90143 90002 Basically, the best time for you to run is when it feels easiest for you.Factors like daily schedules, sleep patterns, work, leisure time, family, and meal times usually play a major role when planning your runs as well. 90003 90002 *** 90003 .90000 How to Jog Properly With Correct Jogging Way and Techniques in 2020 90001 90002 Jogging and running are aerobic exercises that give the body positive health benefits such as weight loss and decreasing blood pressure levels. 90003 90002 Both exercises are beneficial but require different body techniques. Running needs more speed and power and is more intense. On the other hand, jogging has a slower pace and involves more muscle use. These two exercises differ in several aspects. 90003 90002 Many joggers and runners may not know 90007 how to run properly 90008 so let’s touch on the fundamental and everything about jogging and see if you have been running correctly all these while.90003 90010 History of Jogging 90011 90002 Jogging was not discovered at any particular time. One of the first mentions of jogging was when William Shakespeare wrote about it in his book, «The Taming of the Shrew.» 90003 90002 A line in the book mentioned the word jogging, but it was speaking about leaving and not the exercise itself. 90003 90002 The exercise was not recorded until the mid 17 90017 th 90018 century in England, and it became popular in the United States as a training exercise for athletes.90003 90002 Jogging has now evolved into an exercise to lose weight and a form of running at a slow or leisurely pace. It’s usually performed over long distances and is a type of aerobic endurance training. 90003 90002 On the other hand, running has long been a common activity even among our earliest ancestors. 90003 90002 It is an activity that naturally occurred as a form of traveling at a fast pace. Ancestors ran for hunting food and protection. 90003 90010 Definition and Intensity of Jogging 90011 90002 Almost anyone can jog.Jogging can be performed at any pace depending on the person’s desired results. 90003 90002 It can also be done at a leisurely pace that is only a little faster than walking. 90003 90002 Running is the more intense version of jogging and sprinting is the more intense version of running. 90003 90002 Running requires more speed and body tolerance as it can tire the person and use up oxygen quickly. It is one of the fastest activities that people can perform with their feet. 90003 90002 90003 90010 How Much Calories Does Jogging Burn? 90011 90002 Jogging can burn more than triple the calories compared with walking.An hour jog can burn almost 584 calories for a 72-kg person jogging at a speed of 8 kph. 90003 90002 A same weight person walking at 3.2 kph burns about 30 calories in 10 minutes. 90003 90010 Jogging Vs Walking 90011 90002 Studies have found that runners have significantly higher injury rates than walkers as more than half of people who run will experience some sort of injury. 90003 90002 A study shows that running produces ground reaction forces that are about 2.5 times of our body weight, while the ground reaction force during walking is in the range of 1.2 times of our body weight. 90003 90002 Walking is less risky than running, but the health benefits of running are larger and come faster, in a shorter period of time. A lot of running can be harmful and risky, while it’s not true for walking and jogging. 90003 90010 What are the Jogging Benefits? 90011 90002 Jogging is good for you and is usually performed for great health benefits. Joggers can lose weight and strengthen their heart muscles with this exercise. 90003 90002 This activity is recommended for those who can perform exercise faster than walking, but are not able to run.90003 90002 Jogging also facilitates social interaction and serves as a prerequisite to running. There are many health benefits of jogging and running if you know how to run properly: 90003 90060 90061 strengthen muscles 90062 90061 improve cardiovascular health / li> 90062 90061 help to lose weight 90062 90061 burn plenty of calories 90062 90061 build stronger bones 90062 90061 help alleviate symptoms of depression 90062 90061 reduce stress 90062 90061 improve knee health 90062 90061 improve mood 90062 90061 boost the ability to focus 90062 90061 help to sleep better 90062 90061 help fight age-related cognitive decline 90062 90061 help to lose belly fat 90062 90061 reduce your chances of death 90062 90089 90002 Running also has all the health benefits that a person can achieve from jogging.This exercise will also help the person lose weight and increase heart muscle tone and strength. 90003 90002 However, running is a good form of cardiovascular exercise. It also strengthens the muscles and bones while lowering blood pressure. 90003 90002 This exercise is commonly done by people who prepare for big races or competitions. 90003 90002 Both jogging and running have their own health benefits and advantages. However, there are also other factors that can affect the person’s speed, power and energy.90003 90010 How to Jog Properly 90011 90002 A number of studies have shown that jogging and running can have vast benefits for human as many experts believe that people are built to run and jog. 90003 90002 If you are new to jogging, follow the below jogging tips for beginners. 90003 90060 90061 90007 Equipment Preparation: 90008 Jogging requires little equipment, but one of the most important equipment is the jogging shoes. Investing in a good pair of jogging shoes is critical to reduce your risk of injury and improved your health.90062 90061 90007 Find Your Location: 90008 Decide where do you wish to jog. You can do outdoor jogging or indoor jogging on a treadmill. Some considerations would be terrain, weather, safety, timing and environment. 90062 90061 90007 Start Walking First: 90008 If you’re new to exercise or out of shape, give your body time to adapt by walking first. Walk for 15-30 minutes a day 3-4 times a week and gradually increase your pace of your walking to jogging. 90062 90061 90007 Warm Up: 90008 Remember to stretch before each jog.Stretching helps to keep your muscles flexible to avoid any injury and strain on your body. 90062 90061 90007 Pace Yourself: 90008 Start off slow on your first few runs. Run for 5 minutes and then walk for 2 minutes. This will allow your body to adjust and getting used to the workout. 90062 90061 90007 Adopt The Right Jogging Form: 90008 Having the proper jogging form can impacts your performance. Keep your upper body relaxed while jogging and avoid heel-striking. Learn to run tall and hold your arms in a 90 degree position and keep them beside your body.Breathe regularly by syncing your breathing with your steps. 90062 90061 90007 Plan a Jogging Schedule: 90008 If your ultimate running goal is to complete a full marathon, you should set up a regular jogging plan and stick to it. Once you are jogging regularly and have built up your fitness level, you can eventually move on to a marathon training plan. You may wish to engage a running coach to assist you for the marathon training plan. 90062 90061 90007 Make Use of Technology: 90008 There are many free fitness and running apps that can track your speed, distance, timing and calories burned.When you have become a more serious runner, you can also get a fitness smartwatch or device to track your heart rate, progress and other running statistics in more details. 90062 90061 90007 Go Faster: 90008 When your fitness level increases, you should also gradually increase your workouts to help prevent you from getting into a jogging rut. You can also mix a variety of jogging routine to spice up with your workout, like integrating new terrain such as trails, hills or stairs to your jogging route, including intervals in your jog, going for longer distance and another jogging game such as choosing a landmark, sprint to it.90062 90061 90007 Find a Running Buddy or Running Group: 90008 Running with someone else could be a great way to stay motivated. 90062 90089 90010 When is The Best Time of the Day to Jog? 90011 90002 Jogging in the morning or at night has pros and cons and your biological clock plays a role in what time your workout is the most effective. For most, either time is a healthy time to exercise and it comes down to personal preference, schedule or psychological factors. 90003 90150 Jogging in the Morning Benefits 90151 90002 Jogging is best done in the morning because the pace is slower and it does not require much energy and effort on the person’s body.You are also fresh and well-rested in the morning and if you jog on an empty stomach, you could burn more fat. 90003 90002 It’s easier to see cars and bicycles on the roads. Your body adapts to an exercise routine based on your circadian rhythms so if you’re training for a running event (usually takes place in the mornings), you can prepare your body to perform the best. 90003 90002 Jogging also lifts your mood and boosts energy for hours after your workout, hence you can feel more fresh and productive during the day.90003 90150 Jogging in the Night Benefits 90151 90002 On the other hand, running should be done in the evening or during a workout session at the gym as it uses up most of a person’s energy and strength. 90003 90002 Your body’s temperature is higher by night time and your organs and muscles are more prepared for exercise. Your performance could be better and even require less effort at night and burn more glucose. 90003 90010 What Are The Proper Jogging Techniques and Form? 90011 90002 The following are techniques that can help a person jog and run better with little to no negative effects on the body.90003 90150 Footwork 90151 90002 There is a proper cycle for the feet when jogging or running. The ball and the toes should not be parallel when hitting the ground. The ball should touch the ground lightly first while the toes point downward. 90003 90002 Only these areas and not the whole foot should touch the ground. The foot should then move in a constant graceful rhythm. 90003 90150 Proper Body Posture 90151 90002 The pace, power, energy and results that a person can get from jogging and running will depend on the body posture.90003 90002 Incorrect posture while doing these exercises can lead to muscle strain and pain. It can also use up energy faster and leave a person more tired in the end. Each body part is vital in achieving proper body posture while jogging and running. 90003 90002 Photo Credit: 123RF 90003 90150 Head 90151 90002 The head is an important body part when jogging or running. It can be heavy and drag a person down when proper posture is not achieved. The body including the head should be relaxed and erect.90003 90002 The head should face straight forward and not down as this will make it heavier with gravity. 90003 90150 Shoulders 90151 90002 The shoulders should be relaxed and properly stretch before jogging or running. These should be loose so as not to drain energy faster. 90003 90002 The shoulders should not feel any tension while running to avoid unnecessary muscle pain and stiffness after the exercise. 90003 90150 Torso 90151 90002 Correct posture in the torso will help in maximizing breathing techniques.90003 90002 This body area is responsible for keeping the whole body properly stretched and aligned while in motion. Less torso rotation can also increase the person’s speed and use less energy. 90003 90150 Hips 90151 90002 The hips should be properly positioned to avoid lower back pain. This body area is near the centre of gravity so it is essential in keeping the whole body straight with less drag. 90003 90002 A properly aligned head and torso will also result in the proper hip posture.90003 90150 Legs 90151 90002 The legs are the most important body area when running or jogging. Lifting the knees too high will make the pace slower while keeping them low will make it faster and smoother. 90003 90002 The legs are heavy and will require a lot of energy to lift so quicker leg work will be less strenuous. 90003 90002 Photo Credit: 123RF 90003 90150 Ankles 90151 90002 The speed and power of the exercise mostly depends on the technique used in the ankles. 90003 90002 Maximum power in every stride is achieved when the ankles are properly positioned.Ankle rotation should be avoided so as not to strain them. 90003 90150 Arms 90151 90002 Arms can either add to the speed or drag the body down. These should swing forward and back at the side to decrease body torso rotation. 90003 90002 The elbows should be bent 90 degrees with minimal movement in the upper arms. 90003 90010 How to Find your Proper Jogging Form 90011 90002 You may wish to do a gait analysis to find out the problems related to poor jogging form. A physical therapist can analyse your Z angle, or the angle formed by the connection of your hip and ankle as you run.90003 90230 90061 Take a still photo or screenshot from the video of you running from the side when your back foot is on the ground. 90062 90061 At the top of your pelvis, draw a parallel line through the hip joint. 90062 90061 Next, draw a second line down your stance leg, from your hip to your ankle. 90062 90061 Connect the last line from your your ankle joint through your toes. 90062 90239 90002 If your final diagram should be Z-shaped, that means you are running with proper form.90003 90010 How to Choose Good Jogging Shoes? 90011 90002 In order to run properly, you will need a good pair of running shoes. Although jogging may not be an intensive activity compared to running, getting a good pair of jogging shoes is also important to prevent injuries. 90003 90002 When choosing a jogging shoes, remember the following tips: 90003 90060 90061 Wear proper jogging or running shoes. Jogging shoes should fit a little bigger than your casual shoes. Get your feet measured each time you buy new shoes.90062 90061 The jogging shoes should feel comfortable and have shock absorbing material in the heel with little or no slipping at the heel. 90062 90061 When buying new jogging shoes, take along the shoes, socks, and any inserts that you’ve been using so you can make a realistic evaluation of how well the new shoe will fit your feet. 90062 90061 Make sure there is sufficient wiggle room. It should be about a thumb’s width of room between the end of your longest toe and the front of the shoe.90062 90089 90010 Conclusion 90011 90002 Do you think having the correct running technique is important or is it not necessary as long as you are comfortable with how you run? 90003 90002 90263 Discuss your thoughts with us and let us know which technique works for you best. 90264 90003 90010 More About Jogging 90011 90002 90003 90150 What is the proper way to run or jog? 90151 90002 The following are techniques that can help a person jog and run better with little to no negative effects on the body: Footwork, proper body posture, head position, shoulder movement, torso posture, hips position and leg movement.90003 90150 What are the benefits of jogging? 90151 90002 There are many health benefits of jogging, which include strengthening muscles, improve cardiovascular health, build stronger bones, reduce stress, fight depression, improve knee health, fight age-related cognitive decline and reduce your chances of death. 90003 90150 Is it better to jog or run? 90151 90002 Jogging is less risky than running, but the health benefits for running are larger and come faster, in a shorter period of time.A lot of running can be harmful and risky, while it’s not true for jogging. 90003 90150 Can you lose belly fat by jogging? 90151 90002 Yes. Jogging is a popular form of aerobic exercise for weight loss. It burns a lot of calories, may help you continue to burn calories long after a workout, may help suppress appetite and targets harmful belly fat. 90003 .90000 The 3 Biggest Myths About Running in the Morning on an Empty Stomach 90001 90002 Running on an empty stomach — yes or no? 90003 90002 There are lots of different opinions on this topic. For some, it is a regular part of their training, while for others, working out on any empty stomach is out of the question. In today’s blog post, we are going to look at the three biggest myths and show you the truth behind them. 90003 90002 90007 90007 90003 90010 90011 1. «90012 90011 Working out on an empty stomach leads to muscle loss» 90012 90015 90002 The general opinion in the gym is that working out without breakfast leads to muscle loss.But do not worry, your muscles will not disappear right away. 90003 90002 It is often wrongly assumed that without food intake, the body lacks the necessary carbohydrates and glucose (sugar) for a training session in the morning. According to this view, the body is forced to break down muscle protein to get the energy it requires. 90003 90002 So in other words, the body loses muscle. But this is not exactly 100% accurate: The body stores glucose in the form of glycogen (stored form of sugar) in the liver and muscles.Over the course of the night, the body’s levels of insulin (which helps cells absorb sugar and inhibits fat loss) and liver glycogen decrease. But the body still has the muscle glycogen stores. So when you start your morning run, your body initially gets its energy from the glycogen stored in your muscles. 90003 90002 But as your workout continues, the stores of glycogen — or simply, carbohydrates — in your muscles are virtually depleted. Therefore, your body is forced to find a different supply of energy and it increasingly resorts to free fatty acids for fuel.90003 90002 If you now crank up the intensity of your workout, your body, in order to make up for the lack of glycogen and the insufficient supply of energy from fats, will also obtain the energy it needs by breaking down proteins (ie amino acids) . Only then do you run the risk of losing muscle. However, most runners will have already stopped their workout by this point. For a massive lack of glycogen is normally accompanied by symptoms such as dizziness, weakness and fatigue. 90003 90002 90027 90027 90003 90010 90011 2.»90012 90011 Working out on an empty stomach is the best method to lose weight» 90012 90015 90002 Working out on an empty stomach is often touted as the best way to burn fat and lose weight. While it is true that running on an empty stomach, if done in the right way, can eventually force your body to increasingly obtain the energy it needs from free fatty acids, this is not the decisive factor in losing weight. 90003 90002 The percentage of energy produced by burning fat is quite high, but the total energy expenditure (TEE) and thus calorie consumption are relatively low due to the low training intensity.In the case of a high-intensity running session, like interval training, the percentage of energy produced by burning fat is significantly lower. However, the TEE and the calorie consumption are many times higher. At the end of the day, what matters most in weight loss is the energy balance: If you burn more calories than you consume, you lose weight. Therefore, high-intensity running sessions are preferable to running on an empty stomach when it comes to losing weight. 90003 90002 90041 90041 90003 90010 90011 3.»90012 90011 Running on an empty stomach increases your endurance» 90012 90015 90002 Workouts on an empty stomach are not a good idea for leisure athletes who want to improve their performance. Training duration and intensity are severely restricted by the lack of glycogen. Therefore, the intended training stimulus is rather low. A high-quality workout lasting longer and at a higher intensity is better for increasing your performance. 90003 90002 Scientific studies on professional athletes have shown that very positive effects can be achieved by specific workouts with previously emptied glycogen stores.This causes your body to optimize and economize its fat metabolism. The body learns to make do longer with the glycogen stored in the muscles. However, there is no substantial evidence showing that this leads to improved race performance. At the same time, it is important to note that regular training with previously emptied glycogen stores can adversely affect your health. 90003 90002 90055 90055 90003 90002 Even if there are more effective methods of losing weight or improving endurance, running on an empty stomach can add some welcome variety to your training.This kind of training is particularly suited for morning people who want to get their workout in before breakfast. 90003 90060 90011 So if you want to run on an empty stomach, here is what we recommend: 90012 90063 90064 90065 Depending on your fitness level, your run should last between 40 and 60 minutes. 90066 90065 Choose a low intensity (at a recovery run or conversation pace). 90066 90065 You should drink a glass of water before your run. 90066 90071 90002 Our tip: 90003 90002 For your breakfast afterwards, make sure to take advantage of the anabolic window (also known as the «open window») in the first 30 minutes after your workout.During this time, your body can absorb nutrients faster than usual. This means that it can optimally replenish its empty stores. 90003 90002 90077 90077 90003 90002 *** 90003 .