Waking up and going for a morning run is known to be the epitome of healthy life. Although the advancement in technology, fitness, and health-related equipment have improved, gyms are now filled with unique equipment that can help you burn more calories in less amount of time, but we can all agree that waking up in the morning and walking on fresh green grass is much more soothing than running on a treadmill.
One of the main reasons most private trainers and gym owners do not endorse running-based fitness openly is because it is one of the most economical exercises. You do not need any specific equipment because you will be running out in a park. You also do not need any specialized running ears except a good comfy pair of shoes and some sportswear. Even for sportswear, you do not have to invest in an expensive brand which is the reason most fitness professionals and fitness companies are unable to cash running as an exercise.
Most companies only endorse exercises that include heavy equipment so that if you want to work out, you can spend a lot of money just for the sake of health. Apart from this, simple running exercises are much better because you are working on your whole body and not just one muscle group. This way you will be able to make the most out of your exercises within just a limited amount of time.
With the help of this article, you will be able to know in detail about the frequency of running and the time. You will also be able to know in detail about better running form and how you can make the most out of your morning run without spending too much money or time.
What Is The Ideal Running Frequency And Time?
Most people complain that they do not have enough time for their daily run without realizing that they do not need too much time. According to a recent study conducted by Harvard health, it is enough to run for just 15 minutes in the morning without breakfast and it will help you benefit from it as much as you can benefit from any other high-intensity exercises during the night for 45 minutes. In short, just a 15 minutes morning walk is the equivalent of a 45 minutes heavy workout.
Another very important thing to keep in mind is that you do not have to go for a morning run daily. You can take your time and let your body heal because even your body needs a two days break. So you can start your weekdays with a 15 minutes run and enjoy a full slumber party during the weekend. With the help of this routine, you will be able to help your body rest and it will not become difficult for your body to cope with the change as well.
Now that we have addressed the basics, we can now talk about how you can help yourself make the most out of your morning run. You need a good diet and an active lifestyle but there are so many other things that you can do to facilitate your body and have better results.
Improve Your Sleeping Pattern
Running helps you improve the quality of sleep eventually but to make sure you wake up early and your sleeping pattern is also good, you need to sleep on time. This also helps you speed up the healing process so that you can wake up fresh and your body is ready for the workout. Most people sleep late and they lose motivation over time and this impacts their health as well.
Focus On the Warm-Up
Most runners consider jogging as an exercise that doesn’t require any extra assistance. They only focus on running but never on the warm-up exercises. To help you get into the form, you need some stretching exercises that can help you open up your muscles. This will eventually help you improve the posture and form of running as well. You will not feel tired and the running steps will be improved.
Staying hydrated is very important otherwise you will feel tired and eventually lose motivation. Staying hydrated helps with the cooling effect because you sweat when your body temperature increases and this is a sign that you are working out well. Another important thing is that when your body needs to retain the water it tries to clinch the water within the bladder which puts pressure on the muscles and you feel the need to visit the toilet. If you stay hydrated your body will not have to clench muscles which will also help you work out better.
Running can get a little boring if you do not want to go to the park and just want to complete a 15 minutes run on the treadmill. The easiest way you can stay busy while running is to either call your friend or watch something. Some people also like to listen to music which is a pretty good option because it helps you sync with the beat and impacts the way you carry your body weight.
Learn About the Posture
Most people complain that they have seen a change in their lower body. Some report that their calves muscles are getting bigger which is making their legs look chunky while others report that their hips are getting bigger. The main thing is that while running you need to know how you are going to take your next step. Most people do not realize that the way you take your next step impacts the muscles and they develop in that way. If you do not walk straight and instead take steps inwards, you will realize that your hips are getting bigger. On the contrary, taking steps outward impacts the calf. Some people even step on toes only and this also impacts their hamstring making their legs look muscular.
Find Your Rhythm
There is no hard and fast rule when it comes to running. You need to find your rhythm. There are a few people who like to run fast whereas others like to run slow. If you are a beginner just focus on your form, once you master the basics you will see improvement in your pace and endurance.
To sum it all up, it is safe to say that running is one of the most underrated exercises. With the help of running, you will not only be burning more calories and getting rid of fat, but you will also see improvement in your body posture. Another very important thing is that most people get tired very easily but if you start running every day you will see that you will be able to stand for a longer time without getting tired.
Most of the chores at home like cooking, washing, or cleaning require you to stand for a longer time so running will help you with that as well. Another very important thing about running is that it has an anti-aging effect and also People who have brittle bones or have issues related to calcium absorption can benefit from the daily run. In short, just a 15 minutes run in the morning will keep you away from all the major health-related issues that we face today. Improves the health of bones and muscles.
Ann Edwards is a fully qualified personal trainer. She has been helping people in the field of bodybuilding and fitness from more than a decade. Her career in nutrition and physical therapy has made her a fine addition for our team.