Running in the mornings for beginners - schedule

Running is the most accessible and universal direction in sports, which helps to cope with excess weight, strengthen health, work out the relief of the body and improve the mood . This is just a small list of the benefits that you can get by regularly jogging. It is important to correctly draw up a running schedule for beginners, because excessive loads can completely discourage the desire to exercise. There are several basic recommendations that will make training as comfortable as possible. Remember that if your goal is weight loss, it is important not only to run, but also to eat right.

Recommendations for scheduling training for running

People who run around in the morning, assure that this is the best option to wake up and stay awake. Thanks to this, during the day it is easier to fulfill their duties, increasing labor productivity. In addition, morning exercise is more effective, because the body is not tired and ready to work. At first, there will always be a desire to abandon training, but this is quite normal, since it takes time to develop a habit. That's why it's important to have a good motivation that will make you wake up in the morning and go for a run. It is recommended to change the route regularly so that the same landscapes are not boring.

Tips for running in the morning for beginners:

1. The first thing you need to do is to set a goal for yourself, for example, you want to run 4 km a day and achieve this result in about 7-8 weeks. This will act as an additional incentive not to stop.
2. You can not go for a run just after waking up, because the muscles are not yet ready for the load. Of great importance is warm-up, which is enough to spend 5-10 minutes. Cut the ankle and leg muscles, performing rotations, swings and squats.
3. Making up a running schedule for weight loss, it is important to consider that beginners are not allowed to run for a long time. It is important to alternate running and walking , and also to choose the appropriate pace.
4. On the first training, you do not need to strive to run 10 km and it's best to start from 1-1,5 km.
5. The load should gradually increase so that progress is observed. Here only take into account the rule - you can not increase the time each week by more than 10%. If you do not follow this recommendation, then the risk of injury increases.
6. Whenever during the first two workouts there is a constant pain or other discomfort, then it's worth taking a break. If the pain does not pass, then you need to see a doctor. Listen to your body, which will certainly tell you about any deviations.
7. It is important to choose the right pace, so the ideal is considered an option when you can safely talk while running, without choking.
8. To comply with the schedule of training runs in the morning, it is recommended to use various gadgets and applications that will allow you to control the running time and pulse. Still it will be possible to first develop a way and listen to music, which will be a kind of stimulus.
9. During running it is important to drink plenty of water to reduce the risk of dehydration. It is best to periodically drink a couple of sips and do not wait until there is a strong thirst.
10. If you run every day is boring, then alternate this exercise with other aerobic directions, for example, with bike riding, jumping rope, etc.

Given these recommendations, as well as the submitted schedule of running in the mornings for beginners, you can get used to such physical loads and achieve certain results. After the muscles, respiratory and cardiovascular system get used to regular loads, you can increase the time of training.