Running is great for relieving stress,stress accumulated during the working day and health improvement. The benefits of running in the evening hours are especially noticeable. But you need to know how to run in the evenings correctly. It is necessary to make a training schedule 2-4 times a week based on your workload.

Basic rules of running in the evenings

The optimal time for jogging is between 19 and 22 hours, when biorhythms are still active. An hour after a light dinner, you can start the lesson.

The first thing to do is warm up the body and disperseblood. Be sure to run before running. You can walk a short walk with a quick step. Warm up is useful for the cardiovascular system, it gradually increases the pulse. If you do not do this, and start immediately to run, then this threatens serious heart problems in the future. The complex of exercises is determined individually.

By the time running should take about 20-30 minutes at a slow or easy pace, since the body is already preparing for bed and no heavy loads are needed.

It is necessary to breathe in the course of running, and if it's already hard to breathe, then run is gradually finished, moving to a calm step to restore the pulse.

To fill the lost fluid, you need to bring a bottle of drinking water.

After running, you need to take a shower, which will relax the muscles and return strength.

As a rule, after the first workout there is painmuscles. This indicates a lack of training and is evident in the first days after jogging. You need to exercise systematically, otherwise there will be no benefit. Over time, when the muscles get used to it, the loads need to be increased. In order to achieve the maximum effect from evening jogging, it is advisable to alternate slow and fast phases, that is, start with a slow one, gradually moving to a fast one, and finish with a slow phase.

Technique of proper running

Before starting training, it is necessary to familiarize yourself with the technique of proper running in order to avoid unnecessary stress on the spine and joints. To do this, you need to:

Avoid sudden upward and downward fluctuations, since in this case the load rises.

The feet when running should be parallel to each other, but between the socks, allow a small angle. With this setting of the feet, swaying from side to side will be minimal.

When touching the ground, the foot should be slightly strained and evenly distributed load.

The step should be neither long nor short, itis determined during training. Short steps will not give the muscles the necessary tone, and long ones increase the likelihood of injuries due to landing on straight legs.

Posture must be correct, that is, the back is straight, and the head is not tilted. Hands in elbows are bent at right angles, the brushes are slightly tense.

Breathing should be free, easy, withoutdelays. Beginners should learn the technique of proper breathing, that is, breathe with the stomach (diaphragm), and not with the chest. To get used to such a breath is necessary when walking, gradually turning to running. Inhale-exhalation should be done every two steps. And when there will be more practice, every 3-4 steps. Especially when running in winter, you need to breathe through your nose, so as not to catch cold. There is also a technique of breathing through the mouth and nose-mouth. Correct is considered breathing through the nose, then the body receives a large amount of oxygen, but you can go to it gradually from inspiration through the nose and exhalation through the mouth.

Particular attention should be paid to nutrition,which should be balanced in terms of proteins, fats and carbohydrates. If you expect to lose weight from running, you need to monitor the calories consumed and burned. As a rule, evening workouts are difficult to plan due to a busy work schedule. But you should not skip classes for nothing. They must be systematic to achieve the best results.

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