The benefits of jogging, on the spot, interval, in the morning, evening, for the health of the body, on the stairs. Training program for women and men

Running for a person is the most natural form of exercise after walking. It has a positive effect on all body systems, helps to achieve the fastest results. Women jogging look and feel much better, they have a high self-esteem.

Benefits of running

In all sports, jogging is an indispensable means of physical fitness, as it:

  • does not require additional investments;
  • You can do it anywhere;
  • no special training is required;
  • jogging can be done at a convenient time;
  • the intensity of classes is controlled independently;
  • uniform weight loss;
  • dries muscles;
  • leads the body to tone;
  • prevention of colds.

The benefits and harms of running for women

The benefits of running for women are obvious, but it must be borne in mind that such cardio training is not allowed for everyone and can cause complications.

Benefit Harm
Strengthens the immune system. Danger of knee injuries.
Develops stamina. The risk of exacerbation of latent diseases.
It trains the cardiovascular system. The possibility of hypoxia.
Improves the digestive tract. The load on the spine.
Increases oxygen supply. Heart load.
Stimulates blood circulation.
Relieves stress.
Promotes weight loss.
Removes toxins and toxins through sweat.
Improves brain function.
Promotes the production of the hormone endorphin.

Contraindications for jogging

You should not go jogging without consulting a doctor if you are present:

  • cardiovascular diseases;
  • congenital malformations;
  • hypertension;
  • chronic diseases during exacerbation;
  • circulatory failure;
  • musculoskeletal injuries;
  • oncological pathologies;
  • diseases of the knee joints;
  • thrombophlebitis of the lower extremities.

Clothing for classes

First of all, it is necessary to make sure that the clothes correspond to the season, are comfortable to the body, and do not constrain movement. It is also better to select models that hide the flaws of the figure and emphasize the advantages – then nothing will distract from the classes.

In summer, clothes made of dark natural fabrics, or special synthetics for sports, will be ideal. They will effectively absorb the sweat that has come out, allow the skin to breathe fully, thanks to its elastic abilities, adjust to movements.

In winter, it is better to give preference to clothes made of a membrane. This is a light frost-resistant material that perfectly protects the body from hypothermia and excessive heat. He will not burden jogging, which will allow him to conduct classes as efficiently as possible.

Special sports suits have the best wear resistance, differ in long service life. The price of such products will accordingly be higher.

How to choose sneakers

Sneakers, like any other shoes, need to be correctly selected. They should have a suitable pad, a soft insole. They should not be too tight or wide, weighting the legs.

Shoes are selected according to the season. In summer, these are lightweight models with a breathing mesh, in winter – insulated. Special running shoes have good cushioning, which saves the knees and tendons from microtrauma while running on asphalt.

If you are not sure about the choice, you should contact a consultant who will help you choose the right model.

When is it better to run: morning or evening

Studies have shown that the difference between morning and evening runs is only in the human biological clock. It’s hard for one to gather his thoughts in the morning, while in the evening they have a surge of energy. Others, on the contrary, feel good when they wake up and then they can begin training.

The benefit of running for women in the morning is that they get the necessary load at the beginning of the day. It is noticed that training in the morning gives extra strength.

The rest of the time, a woman can devote to her affairs. It will be convenient for her to distribute, control meals over time, eliminating the risk of overeating.

The benefit of running for women in the evening is that it can relieve the stress accumulated during the day. These workouts are easier to perceive on an emotional level and are suitable for shy women. Sleep will be sound if you practice a few hours before you go to bed.

However, if a woman is tired, then the evening workout is likely to be canceled, while the morning workout is at the peak of energy. This is the undoubted advantage of classes in the morning.

General recommendations for beginners

All beginners will face the main difficulties of running. To avoid them, you need to adhere to some rules:

  • warm up before jogging;
  • start from short distances;
  • control breathing;
  • stop running if you feel unwell;
  • increase the load every third lesson;
  • the place for running should be psychologically comfortable;
  • do a hitch.

For beginners, breathing control is the most difficult. If you breathe incorrectly, then the person quickly gets tired, his oxygen does not receive enough oxygen. In this regard, unpleasant tingling may begin in the area of the heart, liver or spleen.

It is difficult to avoid this in the first trainings, since the body is not used to the loads, and the internal organs do not cope with the increased blood flow. Therefore, during a run, the 3-step rule should be applied. It will help to control the intensity of breathing, it is better to open lung, there will be a uniform supply of oxygen. The bottom line is that you need to stretch breaths in and out in 3 steps. At first it will be unusual, but over time, when jogging enters the regime, such breathing will become familiar.

Do not look for a companion for joint runs. Practice shows that 80% of abandoned training happens because the other person has insufficient motivation. He stops training, citing good reasons. And the woman who was the initiator of the joint classes also loses motivation.

If running alone is boring or awkward, it is better to purchase a player and practice with
your favorite music. Additionally, you can accustom yourself to mentally count the steps or the number of breaths. After a week of jogging, the feeling of awkwardness will be forgotten.

Where to begin

In order to start running, you must:

1. Mentally prepare.

Visualization is a powerful engine. Many developmental trainings are devoted to the impact of visualization on the outside world. Already imagining a future run will be enough to be successful.

2. Select a route and time.

Running will be beneficial if you carefully choose your training location. Often, women get acquainted with cardio workouts in the gym, but many professional runners say that jogging is much more interesting and easier to do on. And the necessary effect of them is achieved faster.

In large cities, these can be stadiums or parks. If there is a sea or a lake near the house, it is better to run along the shore – the air there is cleaner and saturated with oxygen.

Running along the roadway is not recommended because of the strong gas contamination and dust that instantly sticks to the skin. Emissions of heavy metals in the air can accumulate in the body and lead to a weakening of immunity.

3. Moderation.

Do not try to run as much as possible, otherwise the feeling of overtraining and emotional exhaustion will not keep you waiting. Initially, you should engage in a light feeling of fatigue, even if the run lasted only 10 minutes. Then come endurance, “second wind”, skill, you just have to wait.

4. Drink water.

During training, water evaporates from the body along with sweat and breathing. It is necessary to make up for its loss by drinking several sips every 7 minutes of running.

If you do not compensate for the lost moisture, you can get overheating of the internal organs, as well as contribute to the accumulation of salts in the kidneys, liver and gall bladder.

5. Distribute food.

After jogging you can eat, although you usually do not want to. But before the workout, an easy snack is necessary in an hour to prevent feeling unwell. Do not give preference to fruits: because of them, it may begin to prick in the liver.

How to run

For a healthy run without harm to health, you must adhere to the rules:

  1. It is advisable to start jogging at a slow pace, accelerating as the muscles warm up.
  2. The back is straight, shoulders are straightened, chest is slightly forward.
  3. It is necessary to help the inertia of the movement of the hands. They should not move from side to side, only back and forth. Palms or clenched fists must not be held above the level of the heart.
  4. The knees should be bent, the foot smoothly transition from heel to toe.
  5. Three steps – inhale, 3 steps – exhale.

Weekly Program

Any cardio-training without weighting involves muscles only during its performance. Therefore, running, if time permits, can be practiced every day.

If muscle pain occurs after training, then you need to give the body a break of at least 48 hours – this time is necessary for the muscle fibers to recover after receiving microtraumas.

Training plan for beginners to increase endurance for a week running / walking in steps:

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

Workout 7
50/50 50/50 50/25 50/25 50/25 75/25 75/25


Any minimal physical activity that goes beyond the comfort zone of a person becomes the reason for improving the appearance and loss of extra pounds. The first noticeable results of runs will appear in a month.

Then you can speed up weight loss by introducing interval running into your workout plan. It increases heart rate and cortisol levels, which contribute to a decrease in adipose tissue.

It is necessary to alternate jogging at its maximum capabilities with jogging. If classes are held in the gym, you can set up a treadmill, and she will change them herself.

Interval training plan for a week of a minute of fast pace / minute of jogging:


Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

Workout 7
2/3 2/3 2/2 2/2 3/2 3/2

Common mistakes

The wrong approach to training can slow down the pace of getting results, or even lead to unexpected consequences.

Therefore, it is imperative to pay attention to the following errors:

  • Lack of warm-up before jogging can lead to injuries of muscles, joints and tendons.
  • Too intense and quick onset will cause a feeling of overwork, which is why most girls stop running.
  • Trying to breathe only with the mouth or only with the nose can be the wrong approach. You need to carefully monitor your condition, and if both types of breathing are not suitable, then you can alternate inhalation through the nose and exhale through the mouth.
  • Hoping for a quick result when losing weight is not worth it. The maximum weight loss during jogging without nutritional correction is 2 pounds per week. At least 3 months must pass before the result becomes obvious.
  • Improper position of the hands (hands hanging out, palms or clenched fists are above the level of the heart) causes fatigue and malfunction of the cardiovascular system.
  • Ignoring thirst while running causes dehydration.
  • Improper nutrition may invalidate results.


Most girls do not have enough motivation to continue to run.

This is usually due to the settings they make to themselves:

  • set a goal to lose weight by 11 pounds / before the summer / new year;
  • start because it’s fashionable to run;
  • too high expectations;
  • engaged through power.

You need to understand that cardio training is necessary for health, pleasure and mood improvement. You can quickly get in shape and adjust the condition, and just as quickly lose the results.

In order to prevent the disappearance of motivation, it is necessary:

  • remember and apply visualization;
  • not live in the past or future, but now;
  • change the route and time of training;
  • listen to inspirational music;
  • praise yourself for any achievements.

Running will bring undoubted benefit if the girls will consciously approach the classes, and will not ignore the ailments during training.

Running Benefits Video


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