Running in the evenings is much more useful than in the morning. Evening running promotes fat burning, relaxation, helps relieve stress. Regardless of the goals pursued, you need to know some features and rules regarding how to run in the evenings.

Finding time for a regular run in the morning is quite difficult. It is difficult for a working person to overcome himself by getting up an hour and a half earlier for a run. Only a few are able to perform such feats on a daily basis. In addition, it is the evening that is ideal for getting rid of all the negativity and stress that has accumulated during the day.

Morning jogging can provoke excessive fatigue, which will affect performance. In favor of the fact that it is better to run in the evening, the possibility of getting rid of excess calories that were consumed during the day testifies. And even if such physical activity causes muscle fatigue, it disappears overnight, and the recovery process during sleep occurs simultaneously with the expenditure of energy.

Where is the best place to go jogging in the evenings?

You should not run on busy highways, highways, freeways, but you should also beware of dark alleys. The presence of large traffic congestion will minimize the benefits of physical activity, and unlit nooks and crannies can be extremely dangerous. Exhaust gases from cars will not only nullify the benefits of training, but also cause harm.

When running, a person exhales much more oxygen, which increases the amount harmful substances entering the body. And in order for jogging to bring maximum benefit, it is best to run in the park area, on playgrounds and football fields, which are often located close to home.

Running time in the evening

Before going to bed, it is not recommended to overexert the body, as this will negatively affect well-being and sleep. The first runs should not be long. It is best to start with ten or fifteen minutes, and then regularly increase the time.

The maximum duration of a run in the evening should not exceed half an hour. It is better to take short breaks. You can't stop abruptly. Wanting to take a break, first you need to slow down, and then move on to a step at a fast pace.

When is the best time to run?

Most beginners make the same mistake. They run after dinner and rest, which is fundamentally wrong. Time spent inactive after a long day at work puts biorhythms in a passive state. If you go for a run, they will start up again, which leads to a lot of stress.

The best time to run is between 7pm and 10pm. organism in given time is calm, but has not yet switched to passive mode, which allows you to quickly get rid of stress.

Can I eat before evening runs?

Run in the morning on a good stomach. It is better not to do this in the evening hours, but you can’t have a tight dinner either. The ideal choice would be a salad, soup, light lunch. The menu must contain proteins with carbohydrates that contribute to faster recovery after jogging.

You can cook a steam omelette, which is perfectly complemented by boiled chicken or beef. When there is no desire for dinner, you can have a snack by eating fruits, for example, bananas or apples. Homemade yogurt allows you to satisfy hunger and maintain strength.

Do I need to warm up before running?

Before jogging, be sure to warm up well. This allows you to minimize possible risks and trauma, get maximum benefit. It is enough to warm up for a couple of minutes. It is necessary to warm up mainly the legs.

It is best to work out with a ball or a rolling pin. The muscles on the legs must be rubbed and massaged, which allows you to increase blood circulation. It is best to start your run with a walk at a brisk pace, and then gradually increase the speed of movement.

Does it matter what surface you run on?

It is strongly not recommended to overwork at night, so it is best to choose a flat place for jogging. A bad choice would be a strong slope or jumping up. You need to run on a level surface. Finding a flat area in a small park area is not difficult.

It is not recommended to run in the stadium, as you will have to run in a circle. If the area is large, then everything is fine. When the stadium is small, the head will start to spin. The ideal option will become a straight, even long road.

Proper breathing during evening runs

Maintaining the correct breathing rhythm is of paramount importance. Physical activity increases the body's need for oxygen. When a person stops getting enough air, he usually starts to grab it with his mouth, which is wrong. Breathe only through the nose. This saturates the body with the maximum amount of air. Thanks to this, the rhythm is maintained and the pulse does not go astray.

For people who start running in the evenings in order to lose weight, it is especially important to breathe through the nose. The more oxygen the tissues and muscles receive, the faster the metabolism is carried out. Breathing must be constantly monitored. Do not ignore the involuntary churning of the rhythm. When the air begins to be caught in the mouth, it is necessary to gradually reduce the speed, but not stop abruptly.

How to understand that the run was carried out correctly?

For every novice runner, this question is of paramount importance, since only the right physical activity brings results. Otherwise, no effect can be achieved. Those who have never run before or started exercising after a long break feel sore muscles the next day. If this is not the case, then either they are too trained, or something was done wrong.

Don't stop running. You need to adhere to the basic rules and be able to recognize the needs of your own body. It should be remembered that muscle pain will torment until the tissues become sufficiently trained, that is, they are not used to the stress. After a while, pain will be replaced by pleasant fatigue, which helps you fall asleep quickly.

If you overpower yourself and find time for jogging in the evenings, after two or three weeks you can replace positive changes. Thanks to a half-hour run in the evening, weight is reduced, work is normalized nervous system strengthens the heart muscle.

One of the most accessible and simple ways contributing to weight loss is easy running. The ability to lose extra pounds, regardless of the schedule of gyms and without spending money, is attractive to many people. You can remove extra centimeters from the sides and abdomen with the help of running. This universal remedy, both for women and men, allows you to maintain your physical shape and pump up some muscle groups, especially priests.

Depending on the choice of time of day, you can get different effect. Morning jogging strengthens the nervous and cardiovascular systems. While it is the evening jog that helps to lose weight. So, running in the evening for weight loss, how to do it right?

About running in the evening for weight loss

Evening run

Evening running for weight loss helps burn excess calories. How much do you need to run to lose weight?

In the process of running, the body begins to use reserve sugar - glycogen. During the first 40-50 minutes of training, the cells of the body cease to cope with the production of glycogen, and the body begins to use up spare fat deposits.

That is why to lose fat mass, you need to run for at least 50-60 minutes. During this time, the body will stop using glycogen and begin to burn fat stores.

Important! Running for 10-20 minutes, the effect of losing weight will not be achieved.

In order to avoid the body getting used to the loads, it is necessary to alternate fast running for short distances with a calmer run for long distances. This will help keep the body in good shape and burn more calories.

In addition, an evening jog for weight loss allows you to get rid of the stress accumulated during the day, calming and making your sleep deeper.

Important information! Running is forbidden for people with diseases of the cardiovascular system, with chronic and inflammatory processes, deformation of the organs of the musculoskeletal system.

Is it possible to lose weight by running in the evenings

Can I run in the evening to lose weight? Definitely yes. However, with long runs, there comes a time when the body is depleted of glycogen, and the breakdown of fats has not yet begun. During this period, muscle proteins begin to be consumed. Thus, if the goal of running is to dry the body without losing muscle mass, then jogging should be abandoned.

You can achieve the desired effect of losing weight by doing interval running. It is a series of running exercises with maximum effort and rest. For example, 100 meters is a gentle walk, 100 is a jog, and 100 is a sprint with maximum speed and effort. If you alternate this sequence for 30-40 minutes, you get the effect of prolonged fat burning.

Note! The use of interval running promotes fat burning within 6 hours after training.

The right choice of clothes for training helps to promote weight loss. Ammunition should be made of natural fabrics, not squeezing and light. Be sure to purchase running shoes, especially for running on asphalt.

You can achieve a greater effect with the help of special shorts for women. When using them, more active sweating occurs, which leads to the removal of toxins from body tissues.

When to run

You need to start training with a calm walk

You can go for a run either 1 hour before eating, or 2 hours after. It is known that the most efficient time when muscle mass ready to accept loads, the period from 16:00 to 18:00 is considered. Therefore, by choosing a time within this interval, you can get great benefit and effect.

The principle of evening running is no different from morning running. You need to start training with a calm walk. Gradually increasing the pace and load, you need to allow the body to adapt the metabolism.

Important! A gradual increase in activity contributes to the activation of work internal systems responsible for the fat burning process.

In addition to choosing the pace and time of the lesson, you need to take care of choosing the route. For beginner runners, it is better to give preference to straight and flat surfaces. The choice of places with more difficult terrain increases the load on the musculoskeletal system.

Note! running in dark time days, be very careful. Protruding bumps or pits can cause severe injury.

Can I eat after a workout

In the event that a period of sleep occurs soon after training, you can transfer the evening meal to the morning.

Since jogging in the evenings on an empty stomach is not recommended for weight loss, you need to take a light snack 30-60 minutes before jogging. It can be fat-free cottage cheese or yogurt, vegetable salad or fruit.

Note! There is a concept of a carbohydrate window. It means no carbohydrate replenishment within 15 minutes after a workout. Ignoring this event can lead to disturbances in the metabolic process. The choice of a glass of juice, dried fruits will prevent the development of this process.

A full meal is possible 40-50 minutes after a run. Adhering to the rule of the ratio of carbohydrates and proteins of 3:1 grams per 1 kg of weight, you can contribute to the process of losing weight.

Protein foods are good for post-run meals. Cereals, eggs, dairy products and lean meats will help replenish the burned glycogen stores.

To reduce the load on the cardiovascular and excretory systems before training, you need to reduce the amount of water consumed. In the process of running, you can quench your thirst in small sips, taking 200-250 ml of water at the end of the run.

Choosing an evening run

The choice of evening time for jogging determines the best psychological effect. The absence of the need for an early morning rise increases the psychological comfort in the process of exercising.

Note! Evening jogging allows, in addition to weight loss, to get rid of stress due to the production of endorphins. In addition, such a run helps to burn the excess calories accumulated during the day.

In addition, evening running should be chosen because of the possible feeling of fatigue that affects the ability to work.

Active processes of the excretory system in the evening help to lose weight along with running.

Summing up, we can confidently say that it is the choice of an evening run, coupled with a diet, that helps to reduce body fat. Beyond Reset extra pounds, evening jogging helps to relieve accumulated tension and stress. Comfortable sportswear, a properly observed drinking regime and diet - all this contributes to the speedy achievement of the desired result.

Everyone knows about the benefits of running, for a long time. This is the most accessible and versatile sport that has a healing effect on the entire body and helps to maintain a good physical condition. We hear a lot about the benefits of morning running, but is an evening run good for you? Everything is individual here, but experts insist that some people are just better off running in the evening. Let's try to figure out what it is connected with.

Is it good to run in the evenings? Definitely yes. First, we note that regardless of the time of day running, it always helps to activate metabolic processes in the body, contributes to the enrichment of cells with oxygen, and helps to lose weight. There are also positive features that evening running has:

• It's easier for him to make time. Many people, especially those who are "owls", find it hard to get up early in the morning and run - they are better off spending a little more time in bed than working out. But in the evening there is always time for yourself, and a person can feel more active and energetic, which will positively affect the results of a run.
• It helps relieve stress. One of the advantages of running in the evenings is that it helps to relieve the tension and negative emotions that have accumulated over the whole day. In the process of running, a large amount of endorphins is released, which provokes high spirits. Thus, evening running is a great way to deal with bad mood, neuroses and a number of other psychological problems.
• Evening running is useful for those who have problems with sleep. Proper exercise will help you sleep like a baby. The only moment, let at least a couple of hours pass between training and going to bed, otherwise you can achieve reverse effect.
• Evening runs actively burn the calories eaten during the day. It is advisable not to eat after them. You can drink a glass of kefir before going to bed or have a snack with something light in a couple of hours.
• Proved that in the evening, the human excretory system works more actively. If you run at this time, then you can significantly enhance metabolic processes and cleanse the body of toxins, toxins and other negative elements.

A little about harm

With what useful running in the evenings, figured out. But not everything is so good - it also has negative points:

• Even minor physical activity in the evening It is recommended to avoid in the presence of problems with the spine. The fact is that in the evening, the compression of the vertebrae is maximum. “Sagging” them can provoke discomfort, and sometimes pain.
• The effect of evening running on people suffering from insomnia can be not only positive. The fact is that physical activity provokes a powerful release of hormones into the blood, which provokes the excitation of the body and its attempts to find a way out of the energy received. Therefore, during the first 1.5 hours after running, you are unlikely to be able to fall asleep. But in a couple of hours you will sleep like the dead.
• Running in the evening is not recommended for "larks", for whom the evening itself is a biological night. It is better for them to run in the morning, and in the evening just prepare for rest.
• An important point regarding running in the evenings for weight loss is air. In the evening, the concentration of harmful components in the air is much higher than in the morning., so the effect on the lungs may not be the best. But this problem is easily solved by choosing a wooded or park area with clean air for evening runs.

Regardless of the chosen running time, you need to make sure that there are no contraindications. These include serious problems with the heart, blood vessels, joints, pressure and a number of other conditions. In any case, it is recommended to consult a specialist.

When is the best time to run - morning or evening?

There is no definite answer to this question. It all depends on the peaks of physical activity that different people are different. For some, it is comfortable to run in the morning, while for others, early jogging can not only be of no benefit, but only exhaust the body excessively.

Experts believe that running in the morning immediately after waking up, when a person is still half asleep and his body is not yet prepared, can bring serious stress. For "larks", a morning run, on the contrary, will give energy for the whole day, help improve the psychological state and mobilize energy resources. Besides, in the morning fresh air, on the streets fewer cars and people, which can affect the performance of a run.

Simultaneously "owls" are not recommended to expose themselves to serious stress in the first couple of hours after waking up. For such people, the optimal time is 11-12 noon, but not everyone can run at this time due to the schedule. Therefore, evening hours are optimal. In general, it is recommended to run at a time when you are comfortable. It is only important to adhere to all the recommendations, rules and features of the technique.

How to lose weight by running in the evenings

Evening jogging for weight loss is a great option for weight loss. But keep in mind that with a significant degree of obesity without contraindications.

Should be approached with caution this species sports, especially if you are a beginner. To warn Negative influence on the joints, you can start training with walking. At first, you can take regular walks at least three times a week. And after a couple of weeks, include elements of running in them and move on to full-fledged runs. It is important to be able to properly distribute the load on the body. It should be such that you have time to restore strength for the next class.

Running in the evening for weight loss will be effective only if you run for a long time and regularly. Jogging for 15 minutes a couple of times a week won't do much for you. It is recommended to run 5-6 times a week. Many are interested in whether it is possible to run in the evening every day. In principle, there is nothing wrong with this, but still, it is better to leave one or two a week on a day off or devote to another type of activity so that the body has a little rest.

Please note that To lose weight, you need to run for at least 40 minutes. The fact is that in the first half an hour the body draws energy from the food received during the day, and only then energy reserves are consumed in the form of fat. Exercising for about 20 minutes will not help you lose weight, but they can be used to keep fit and feel good.

To lose weight, you need to run at least five kilometers. But for beginners, such distances can be difficult, so for starters, you can limit yourself to 1-2 kilometers.

It is important to control your breathing. Inhale properly through the nose and exhale through the mouth. If you start having difficulty breathing, go for a quick step. Everyone can determine the speed of running for himself. Everything is determined by age physical condition and other factors.

For achievement good result in weight loss, running at a different pace, known as interval running, is useful. For example, you can alternate between brisk walking and jogging, and then accelerate to the maximum.

In addition, to properly start running in the evenings, consider the following points:

• Choose the right place for jogging. Try to avoid highways, motorways and busy highways. By the end of the day, the air near such places is saturated with harmful components and negatively affects the body. For running, it is better to choose parks, nature, wooded areas, a stadium.
• It is believed that optimal time for evening runs - 19-22 hours. Beginners can make a common mistake - start jogging after a hearty dinner. However, keep in mind that this harms the body, since the evening meal contributes to the transfer of biorhythms to a passive state, and there is no need to expose yourself to physical exertion. The best option- go for a run after work and an hour's rest. You can eat something light like a banana or drink a glass of yogurt.
• Before a run do a little workout- walk, do tilts, turns. This will help prepare the body for stress and reduce the risk of injury.
• Choose comfortable clothes for the weather that don't restrict your movements, and quality running shoes designed specifically for running.
• If you run when it's already dark, remember basic safety - choose smooth and well-lit roads.
• Finished running don't stop abruptly. Slow down slowly, take a step and only then stop.

A little about nutrition

We have already figured out how to start running in the evenings, and how to lose weight with it. But keep in mind that for weight loss, not only physical activity is important, but also the right diet. And he offers the following points:

• try exclude high-calorie foods from the diet, which are of no use to the body. These include various chips and crackers, sweets, pastries, mayonnaise and other sauces, fast food, sparkling water.
• Eat cereals- they give complex carbohydrates which are irreplaceable sources of energy.
• Eat vegetables and fruits. They have few calories, but a lot of useful substances.
• Eat proteins- they are necessary for the body, especially if you play sports. Their sources are lean meat, fish, dairy products, boiled eggs.
• Be sure to have breakfast- this is the most important meal that will help prevent overeating during the day and make the metabolic processes work properly.

Rules for evening jogging on video

Hello friends! Yesterday we talked about running in general, but today I want to go deeper in particular. Namely: running in the evenings for weight loss. Are there any advantages to this arrangement? Is it useful? Who and why is this run suitable? Let's take a look at this and others. important little things regarding evening sports.

Who's up for the evening?

I have already mentioned that there is not much difference between morning and evening running, and you should focus primarily on your own preferences. Most fitness trainers insist that morning sessions bring more benefits: accelerate and help burn calories more actively - if you run on an empty stomach. All this is true, but ... It's easy to talk about early rises for those for whom sports are work. The rest should return to everyday reality and honestly answer a few questions. Are you able to run in the morning? What time do you have to get up in order to have time and run and get to work? to get your share of healthy sleep?

Something tells me you won't like the answers. What to do, the modern rhythm of life dictates its own conditions, but this does not mean at all that you should sadly agree and do nothing. Can't get it in the morning? Run tonight! This option has its advantages:

1. Helps to stretch the body after a working day. This is especially true if you have a sedentary job.

1. Takes off and relaxes. Unlike a morning run, the need to get out on which only annoys many.

1. Improves night sleep by oxygenating the body.

The “owls” will especially like to run in the evening: by that time their biorhythms had just “swayed” and are at the peak of activity. Jogging will help direct energy in a useful direction and focus attention. If you belong to the “night people”, you probably often work or go about your business closer to the night, or even after midnight - evening running will help you concentrate and spend time even more usefully than usual.

Of course, all the benefits of evening jogging will remain only on the condition after. I will talk more about this below. In the meantime - to the main thing: how exactly you need to run in the evenings so that the results are not long in coming.

Class Schedule

To plan evening workouts, you can borrow a table from in general: the principle is no different. You can start with walking, for beginners, most likely, it will not be easy to immediately take a brisk pace. Yes, and it is not necessary - health is more important, right? Regularity and a smooth increase in load will allow the body to adapt to a new type of activity and not force the carcass, trying to aggressively lose weight, but harmoniously, along the way, building up muscles.

Calculate the training schedule immediately for at least ten weeks - and if some reviews on the network promise noticeable results after a month of classes, feel free to go for such experts ... for a run - because they lie, brazenly lie and do not blush. In order for the effect of the classes to become noticeable in the “before” and “after” photos, it will take at least one and a half months, and in advanced cases even more. The main thing is not to slow down and know that the target is nearby.

Be careful!

An important point in planning an evening run is to take care of where to run in advance. Even if it seems that you know some path by heart and could walk with your eyes closed, do not risk running if there is no lighting. This is unsafe in many ways. If you stumble over an unnoticed pebble or a random root, you can, at best, earn a bruise, at worst, break something at all.

Well, there is no need to talk about the danger of stumbling upon various suspicious personalities in dark nooks and crannies - we ourselves know and understand everything. Hey, runner, do you have a call? What if I find it?

If you don't have a well-lit and reasonably safe running path in mind, consider joining a gym instead.

Eating after running in the evening

Another important point for evening runs - food. Proper Diet generally important, I will never tire of repeating this, but here the influence of food on the effectiveness of losing weight increases significantly: you need to take into account not only what and how to eat after a run (and whether to eat at all), but also what to eat throughout the day. Daily routine and activity level also matter. In general, I recommend starting with a calorie intake calculator. It will help you figure out how much you need to eat, taking into account the current and desired weight and other parameters.

There are other calculators for you:

Other calculators and spreadsheets.

Having learned your rate for weight loss, start planning the menu, spreading the dishes around as follows:

• hearty breakfast;
• average lunch;
• snack half an hour before training;
• light dinner no earlier than an hour after the run.

I hasten to please you! My "Active Weight Loss Course" is already available to you anywhere in the world where there is Internet. In it, I revealed the main secret of losing weight by any number of kilograms. No diets, no fasting. Lost pounds will never come back. Download the course, lose weight and enjoy your new sizes in clothing stores!

That's all for today.

Thank you for reading my post to the end. Share this article with your friends. Subscribe to my blog.

In this article, you will find everything about how to run in the evenings for beginners, and whether evening runs are good for weight loss. We will also touch on the benefits of running in general and how to eat right for runners.

First, about the benefits of running in general.

Everyone knows that running is good. Running has long become synonymous with healthy and healthy. But I think it would be useful to recall how running is useful:

• Charges the body with oxygen;
• Favorably affects the heart and blood vessels. The heart more actively drives blood through the vessels, which prevents the formation of blood clots - blood clots - and trains the walls of the vessels, making them more durable and elastic;
• Reduces the risk of malignant tumors and, consequently, the likelihood of developing cancer;
• Sweat released during a run removes toxins from the body, which improves metabolism;
• Oxygen, absorbed by the body through each pore, makes the internal organs work better, and especially the brain;
• Running gives a payload to almost all muscle groups:

It is customary to run in the morning to cheer up after sleep. But what if you find it more convenient to run in the evenings? Great, because evening runs have their benefits. Let's look at the differences between running in the morning and running in the evening.

Differences between running in the morning and in the evening

morning run

The advantage of morning jogging is that you are charged with vivacity and strength for the whole day. Running in the morning on an empty stomach burns the maximum number of calories, which is important if you want to lose weight. After that, it is recommended from protein and fiber. However, if you are not overweight, but have muscle, do not run on an empty stomach, as together with fat you will get rid of muscle mass.

Evening runs

Running in the evenings guarantees muscle growth (especially if you run with weights). Is evening running good for weight loss? Yes. The body burns calories even while recovering from a run. Running has been proven to be beneficial for stress eaters. In addition, evening jogging is an excellent stress reliever and has a beneficial effect on sleep. In this regard, evening runs are more beneficial than morning runs: they relieve, rather than create stress for the body.

How to run in the evenings: nutrition

To lose weight, run on an empty stomach, or eat carbohydrates, they are most quickly absorbed. For example, cereals on the water, cereal bars, low-fat dairy products (cottage cheese, yogurt), fruits.

Eat often and in small portions, then in the evening you will not feel strong hunger. Heavy food in the evening is deposited in fat and contributes to insomnia, so it is recommended to eat sour-milk products, chicken, hard-boiled eggs and vegetables. Go for an evening run an hour after eating.

How to run in the evenings: clothes

In choosing clothes, rely on your own comfort and weather conditions. There is no fundamental difference in time when you run - dress for the weather.

• Underwear: cotton underpants, for women - a sports bra, socks; in winter - thermal underwear;
• Outerwear. In the summer, sports shorts, tights (tight pants), loose sweatpants, sports top or a T-shirt (necessarily made of breathable material, such as linen or cotton). In windy weather, a windbreaker or light jacket. For the cold season, wear a jacket over it, you can ski suit, hat and gloves. If the jacket does not cover the neck tightly - scarves and bandages (worn over the head);
• Shoes. For training, get training shoes that provide comfort and fixation of the foot while running.

How to run in the evenings: warm-up and stretching

Warming up is an important component of how to properly run in the evenings. The body gets tired in a day, and to get maximum effect from running it needs to be warmed up and stretched. Warming up warms up and stretches the muscles, which prevents possible injuries, as well as prepares the body for physical activity and promotes long-term work.

Warm up with swinging and circular movements of the upper and lower limbs, lunges, bends, rotations of the body and head. Then run.

When and where to run in the evenings?

The question "when?" quite subtle: each person has his own biorhythms. But on average, jogging is recommended in the morning from 6:30 to 7:30 (at this time the body perceives muscle load better), in the afternoon - from 11 to 12, in the evening - from 16 to 18.

Run on level ground soft coating, for example, a rubberized track in a stadium. Start with short runs and gradually increase your running time. If you feel unwell, immediately go to a step, but do not stop immediately, first restore your breath. Take a deep breath, slowly raising your hands up, then lower as you exhale. Repeat several times. Alternating running with walking is effective in getting rid of excess weight and is good for the heart muscle.

1. Be careful. Do not run on busy roads, exhaust fumes will only harm your health. Choose places with good lighting and a level road so that in the dark you do not accidentally stumble and avoid injury.
2. The duration of the evening run is recommended no more than half an hour. Otherwise, instead of improving sleep, you will achieve the opposite effect. It is recommended to take short breaks and not stop immediately.
3. Do not run after rest. When the body abruptly changes from a passive to an active state, it causes stress. Be sure to warm up, walk before running.
4. Breathe through your nose. So the body is maximally saturated with oxygen, which contributes to the productive work of muscles and internal organs. If you can’t breathe through your nose and breathe through your mouth (suffocate), then this means that you are not running in an aerobic (cardio) mode, but in an anaerobic mode, which is useless for strengthening the heart and burning fat. Therefore, reduce the load so that you breathe through your nose. If you can’t run like that, then walk until you feel the strength to run properly.
5. Be sure to eat breakfast and lunch, and an hour before training, you can afford fruit or an energy bar. After your run, eat something light (protein, fruits, vegetables) to restore muscle tissue.

Running in the evenings is convenient to fit into the schedule, it will bring the body into shape, cheer you up, and help get rid of accumulated stress. But if you have excess weight, heart disease, hypertension, diabetes, or medical conditions musculoskeletal system be sure to consult your doctor. I hope now you have found the answer to the question of how to run in the evenings for beginners.