Is running in the early morning good for your health?

Sports medicine has proven that when you just wake up in the morning, the functioning of the body's organs is still at a low level. Exercising at this time is more dangerous for people with weak cardiovascular function. The human body's ability to move is fully developed at night, so when running at this time, the body can more easily adapt to the rhythm of exercise.

In terms of the external environment, the latest research shows that the carbon dioxide index in the air is highest in the early morning, and the dust suspended in the air the day before has not completely disappeared. Exercising at this time is far less good than at night.

In addition, the slight fatigue caused by moderate exercise at night needs sweet sleep to relieve it, which greatly improves the quality of sleep after exercise. Therefore, it is unreasonable to worry that exercise will affect sleep.

According to the American College of Sports Medicine, it is best to run and exercise in the evening at least three times a week, each time for 30-60 minutes. The intensity of exercise should be controlled within the range of "pulse rate not exceeding 120 beats/minute after 5 minutes of running, and not exceeding 100 beats/minute after 10 minutes". If your heart rate is too fast, you must reduce the amount of exercise; if you can talk to others while exercising, it means that the exercise intensity is acceptable.

People who have no exercise habit can start with a 20-minute walk every day, 25 minutes in the second week, increase to 30 minutes in the third week, add some jogging in the fourth week, and combine walking and jogging in the fifth week; finally, start to run slowly. All sports require warm-up exercises, and evening running is no exception. Stretching your legs lightly and doing squats before running can help your heart and muscles get into exercise state faster. If you start by walking a few steps, then brisk walking, jogging, and finally running, you can also warm up effectively.

When running, take slightly larger strides, keep your chest up, abdomen in, look straight ahead, lean your upper body slightly forward, swing your arms naturally on both sides of your body, concentrate, and breathe naturally and evenly.

When running, try to choose places with less traffic, good ventilation, and good air, such as park trails, school playgrounds, etc., and it is best to run on elastic surfaces such as mud and grass. Running shoes need to be changed frequently

If you wash your feet with warm water for 15-20 minutes after running, it can dilate the blood vessels in your feet, promote blood circulation, and make it easier for you to fall asleep.