A morning jog as exercise is something that many successful people around the world have in different fields. It is with jogging in the morning that bestselling personal growth and effectiveness writers recommend starting your day.
Running exercise has been called the most popular recreational activity. Just follow these hashtags on social media: #morningrun, #earlyrunners, #earlybirdsrun, #sunriserun, and you will see how many wonderful emotions people get by 7-8am, even before their workday begins.
Morning jogging: benefits, rules, where to start
Not all of them are “larks”, professional athletes, enthusiastic about fitness and diets to the bone, dreaming of personal records and victories. Sure, there are famous ultra-runners who get out of bed at 3:30 a.m. to run another marathon by 8 a.m., like Dean Karnazes. But for the most part, morning exercise is a 30-40 minute easy run through quiet streets and parks while everyone else in the neighborhood is still asleep.
Getting your day started, getting in the right frame of mind, moving before the day at the office, meditating on the run, spending time for yourself, doing your first meaningful act and boosting your self-esteem are the most common motives for which people set their alarms early and go for a run.
Read on: How to Start Running: A Beginner’s Guide to Running
The benefits of running in the morning
Much has been written about the benefits of morning jogging, if we briefly summarize all the pros, the exercise helps:
observe the regime of the day (to get up early, you need to lie down in time);
systematize training (the body adapts and gets used to a certain load at the same time)
reconsider your diet (whether you run after a light breakfast or on an empty stomach, and the breakfast on the day of the run will probably be healthier);
learn to run at a low heart rate (your average heart rate in the morning will be much lower than in the evening, which is good for the development of aerobic qualities, and soon you will notice how at a low heart rate you run faster);
become more efficient and have more time to do other things (if you are able to use the morning energy after your run wisely);
miss less workouts and cancel them due to tiredness or bad weather (this is unlikely to happen in the morning);
Gain extra mileage (if you do your main workout in the evening).
What to do to make sure your morning run takes place
- go to bed at least half an hour earlier.
- Prepare things for the run and what you plan to have for breakfast (before or after the run).
- Don’t plan a hard workout for yourself in the morning (let it be no more than 30 minutes to start).
Many of you have probably already tried running in the morning, and now you will say, “Yes, I can make myself get up and go outside, but my body doesn’t want to run, I feel completely undone. Running in the evening is much easier and more enjoyable for me.” Apparently, you were just getting up and running right out of the house. But the body needs to be awakened a little bit before running. How do you do that?
How to start a morning run
Before your run, do the following routine (you can do it at home while getting ready for your run and putting on your uniform, or while you’re out on the street while your watch is catching your GPS):
foot lifts – 10 times;
rolls on the feet – 10 times;
stepping with a bend to the foot in front on the heel – 10 times;
lunges “matrix” on the spot: forward, diagonally, sideways, backward – 3 circles on each leg;
standing on one leg with eyes closed (you can put your hands around your knee and pull it up to your chest) – 20 seconds per leg;
outlining rotations in the hip joints forward and backward (as if you were moving your leg over a small barrier or fence) – 5 times in each direction;
Elastic mini-jumps on the foot upwards on the spot – 20 times.
And now you can run!
At what pace to run.
Start slowly, the first 2 kilometers your body will still work out and wake up, try not to look at the pace on the clock and do not push yourself. At this time it is better to distract yourself and watch how everything around you is waking up.
Once you’re finally awake, you can increase your pace slightly, but stay within your comfort zone. Run at a pace at which you could comfortably talk – then your morning run will give you maximum benefit and enjoyment.
Feeling really good? – Include 2-3 small switches in your run (accelerate 50-60 meters each) or add some running exercises (30-40 meters will suffice, such as left/right side jumps, running with a high hip lift, with straight legs or running with your back to the front). Don’t overdo it, it should be an enjoyable game to feel your body turn on and your muscles become more responsive and flexible. No pressure or patience.
Length of the morning run
A morning jog should last no more than 30-40 minutes, otherwise it will turn from a workout into a full-blown workout and require more energy and recovery.
