The benefits and disadvantages of morning running

As the saying goes, the plan of the day lies in the morning, and many people like to use the time in the morning to run, hoping to strengthen their bodies. So what can morning running bring to us? And whether it will have a bad effect on our body? Let's learn about the benefits and disadvantages of running in the morning.

Benefits of morning running

Weight loss

After a night of metabolism, the body's sugar is basically consumed, wake up in the morning to run, especially on an empty stomach, can let the body quickly into the consumption of fat for energy, producing the ideal weight loss effect.

Less car exhaust

At the time when most people have not gone out to work and school, going out for a run will not inhale a lot of exhaust fumes. Especially those who choose to run on the road in the morning, because there are fewer pedestrians, there are no vehicles, and the distance of the morning run can be more convenient.

Change the bad habit of sleeping in

Getting up in the morning for a morning run means you can't sleep, so morning running to a certain extent allows you to change the bad habit of sleeping in.

Improve lung capacity

As running proceeds, the volume of air exchange will gradually rise. The lung capacity and maximum ventilation is an important indicator of the health of respiratory function. Morning running, can make the respiratory function more developed, lung capacity can increase to 1-2 liters.

Increase appetite

Morning running can increase the gastrointestinal motility, increase the secretion of digestive juices, improve the digestion and absorption ability, and thus can increase the appetite.

It can avoid making excuses not to exercise

Some office workers only have free time to exercise at night and in the morning before going to work, relatively speaking, the free time at night will be more. Many people think that if they exercise in the evening, they will not have time to relax. The choice of morning running does not have this concern, you can run in the morning after the free time of the next day can be their own thing. It also avoids the need to find reasons such as being too tired after work or not having time to spend with loved ones to avoid exercising.

Prevent myopia

After a night's rest, the previous day's eye fatigue is no longer in, but also can not immediately let the eyes to focus on the same thing at close range, it is easy to cause rapid eye fatigue. And in the morning run eyes need to look straight ahead, can make the eyes relax again, to prevent and improve myopia has a very good effect.

Lower blood lipids

Morning running can change the body's metabolic rate, speed up the blood flow, and discharge the impurities that accumulate at night, thus lowering blood lipids and cholesterol.

Improve cervical discomfort

Most of the time in a day, office workers maintain a sitting posture, which will inevitably produce some cervical spine problems. The correct running posture requires a straight and relaxed back, and long-term adherence to morning running will greatly improve the discomfort of the cervical spine and shoulders.

Increase energy and work motivation

Running can make you relaxed and excited, and you can get a relaxed mood by running early in the morning. Morning running can immediately save you from drowsiness, make you full of energy and motivation, and keep you in the best working condition for the day.

Disadvantages of morning running

Prone to hypoglycemia

Morning is the time when the glycogen level in the body is the lowest, and if you exercise again, it is easy to cause hypoglycemia.

Prone to respiratory diseases

The concentration of carbon dioxide in the morning is the highest, and the air is dusty, so it is easy to cause respiratory diseases.

Easy to cause blood clots

Morning is the most viscous time for blood, and the platelet content in blood is the highest at this time. Morning running leads to water loss in the body, which will make the blood more and more viscous and may lead to blood clots.

Likely to cause heart disease

Early in the morning is the peak time for heart attack and the time when the heart rate changes most frequently and maximally, so running in the morning will easily cause heart disease.

Morning running precautions

Breakfast should not be eaten before morning running

If you have eaten breakfast for the morning run, the stomach does not have blood supply for digestion, easy to run in the process of stomach pain, a long time down may appear gastric ulcer. But also can not directly fasting, fasting will cause hypoglycemia. It is best to replenish some energy before the morning run. Such as drinking a small amount of plain water or light salt water, eat a banana, etc.

You need to warm up before running in the morning

Many people go out directly in the morning to run, ignoring the warm-up exercise before running. But no matter what the sport is, warm-up exercises are important to help you stretch your muscles. Warm-up exercises can be done at home, more activities under the knee, ankle, leg pressure, etc.

The best time to run in the morning is about 40 minutes

Try to control the time of morning running in about 40 minutes, because the time is too short, there is no exercise effect; too long, and will lead to extreme fatigue of the body, and even affect the next day of work and study.

Morning jogging should choose jogging

The morning is not suitable for intense exercise, too intense exercise will cause a big burden on the heart. So the speed of the morning run should not be too fast, in the form of jogging for the best.