In the morning, the outdoor air is fresh, people get up in the morning with good energy and a clear brain, which is suitable for doing many things. For example, many women like to go out for a run in the morning, which is a good habit and good for their physical and mental health. However, we should also remind everyone that running in the morning is very different from running in the afternoon. Here I will show you what girls should pay attention to in the morning. Welcome to reading.

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1, morning running is not suitable for heavy exercise. So jogging can speed up walking, and you can practice breathing and stretching properly after running. The total time is controlled at 25 minutes. The important thing about running in the morning is that you can persist. You'd better find a partner to exercise with.

2. It is best not to eat before running, but if you are in poor health or the weather is cold, you can consider eating a biscuit to integrate the acidity and alkalinity of your stomach. You can also drink a glass of warm water, and it would be better if you put a little salt. There is a saying in health preservation that "drink salt water early and honey late", which is especially suitable for this season.

3. Do some warm-up exercises before running, such as leg press and swinging arms. If you go shirtless directly, it is easy to cause sprains, cramps and other phenomena, so that you can stretch your body after a sleepy night and welcome the beginning of this new day.

4, all kinds of equipment, running shoes, sportswear are indispensable, and the choice varies from person to person. Music is the choice of the public, so-called no happiness. When running, there is a sports earphone with excellent quality, which plays a great role in both the morning run itself and the turn-around rate on the street. AKGK3 16 headphones are recommended, which have a unique shape and are developed for sports. The special ear hook design can make it firmly fixed on the ear during exercise without affecting the fashionable hairstyle. Of course, you can also choose an earphone and hang it around your neck when running. In this case, it's like carrying two small speakers with you, which feels very cool ~

The best time for morning running depends on the season. Generally, the sun is best when it first appears, and it is usually around 7 o'clock in winter. At this time, the temperature is suitable and there are few pedestrians. It is definitely the best time to exercise.

6. After the morning run, you need to rest 15 minutes to have breakfast. Breakfast should be guaranteed. Generally, you should choose light and nutritious foods, such as soybean milk, eggs, steamed bread and fruits.

7. Morning running can make people feel good all day. You can run four days a week, and it is more appropriate to practice dumbbells for three days. Don't hold your breath when you run in the morning. Holding your breath will put a great load on your heart.

How long is the morning run?

First of all, just after waking from sleep, people's body temperature is low, especially the joint capsule can't secrete lubricating substances well. Doing high-intensity sports such as running will cause joint strain!

Secondly, when I just got up in the morning, the operation of various organs of the human body was still at a low level. At this time, exercise is more dangerous for people with fragile cardiovascular function. Sports medicine has proved that running early increases the possibility of vascular thrombosis and easily leads to vascular embolism, because the blood cohesion is improved by 6%. In addition, the increase and acceleration of blood pressure and heart rate are large, which is easy to overload and affect the exercise effect and health.

Not only that, from the external environment, the latest research shows that the morning is the time when the concentration of carbon dioxide in the air is the highest and the smog is the most serious. At this time, running in the morning is easy to cause respiratory diseases. Runners are advised to run in the morning after the smog dissipates.

It is worth mentioning that there is still a controversial question in the circle of running friends: should morning running be on an empty stomach? Sao nian wants to tell you that getting up early has low blood sugar. If you have an empty stomach or do high-intensity morning running, it is easy to cause hypoglycemia, but you should not eat too much in the morning running. You'd better replenish some energy before running in the morning, and remember to have some breakfast after running in the morning.

So to sum up, Sao Nian thinks that the best time for morning running is for people to get up at around 7: 00/hour. At this time, people's organs have basically returned to normal operation, the fog in the air has dispersed, and the air is fresh. At the same time, 1 hour is simple enough to eat something, then go running and enjoy the fun of morning running.

Of course, some runners will ask, "Is this time absolutely accurate?" For this problem, Sao Nian thinks that no matter how long it takes to get up, as long as there is no adverse reaction after running, this time is correct. There is no absolute "best" time, only the most suitable time.

What to eat before running in the morning?

What to eat before running in the morning?

Generally speaking, morning running should not be completely fasting, because fasting exercise will lead to the increase of free fatty acids in human blood. If the free fatty acids are too high, there will be "poisons" that damage the myocardium, leading to abnormal heart rhythm, exercise hypoglycemia and even sudden death.

But don't eat too much before running in the morning. Eating before running is mainly to promote blood circulation and increase energy for running.

Therefore, before running in the morning, you should eat some carbohydrates such as bananas and steamed buns and drink some light salt water. On the one hand, it ensures the adequate supply of blood sugar; On the other hand, the decomposition of sugar can promote the burning of fat; But also can prevent dehydration in the morning run.

It is a misunderstanding to think that running on an empty stomach in the morning can lose weight.

Perhaps many people think that morning running on an empty stomach can effectively lose weight, because after a night of digestion and absorption, blood sugar is low, and the body can directly summon fat during exercise. Actually, this statement is wrong.

The body needs to use sugar first, and then break it down for energy. The first thing to do is blood sugar. If the blood sugar is too low and the body can't get energy supply in time, it will produce syncope, which will greatly reduce the intensity of exercise, but it will not achieve the purpose of exercise.

Things you shouldn't eat before running in the morning.

It is not advisable to eat greasy and high-protein food before running in the morning. On the one hand, these foods are not conducive to losing weight. Moreover, these foods are digested very slowly, and half an hour is not enough. If you want to wait until they are completely digested before going for a morning run, the whole morning will pass quickly.

In addition, don't eat nuts, fruits, vegetables and other foods before running in the morning. Although they are rich in nutrition, they are also rich in fiber, so it is best not to touch these foods before running, otherwise it may lead to stomach cramps or stomachaches.

Run in the morning for half an hour after dinner.

You need to eat something in the morning and then run in the morning, but don't go running immediately after eating. Because you run in the morning immediately after breakfast, the blood in your whole body will be concentrated in your limbs, and the blood in your stomach is almost zero, so only the stomach wall will directly rub the food in your stomach, and then you will have symptoms of stomach pain after running in the morning, and you will get gastritis and even gastric ulcer if you continue like this for a long time.

Therefore, it is recommended to go running more than half an hour after eating, that is, when the food in the stomach is almost digested.