The benefits of running for 30 minutes in the morning
According to experts, spending time running for 30 minutes in the morning helps to burn off extra calories in the body. This makes our bodies feel lighter and more comfortable. Many people consider this to be an effective method for weight loss and weight control if you know how to manage the total calorie intake in your diet properly. Furthermore, running also helps to tone up the muscles.
In terms of health, when you run, your whole body consumes a lot of oxygen. Therefore, the blood supply also increases. This helps to train the heart and improve blood pumping ability. As a result, the strength of the heart is significantly increased.
Releasing excess energy not only helps with weight loss but also makes breakfast more enjoyable. And maintaining a regular breakfast is good for your health.
Furthermore, during the running period, you can organize your own thoughts, review what happened the previous day, and plan for today’s work. Moreover, the morning is a comfortable time, so it not only makes you feel relaxed but also benefits your lungs.
What about walking for 60 minutes in the evening?
Walking for 60 minutes in the evening promotes blood circulation throughout the body. At the same time, it enhances lung ventilation during the respiratory process. For the elderly, maintaining this habit will improve heart and lung function and reduce the risk of cardiovascular diseases.
When you walk, the action of breathing in and out will cause the abdominal muscles to continuously contract and relax. This makes the diaphragm move up and down. Thanks to that, the stimulation of the abdominal muscles reaches the digestive system, intestinal peristalsis. At the same time, it also promotes blood circulation in the digestive system, making the food digestion process easier. At this time, your body can easily absorb nutrients.
Walking is evaluated by experts as a whole-body exercise. Because, it can engage most of the muscles and bones in your body. Thanks to that, it enhances metabolism, muscle development, improves blood circulation, and reduces the risk of atherosclerosis.
In addition, this walking also helps you have a better and deeper sleep.
Which is better between running and walking?
Experts say that running helps to burn calories faster. For example, a person weighing about 60 – 65kg running at 7km/h can burn 600 calories. Meanwhile, if you walk, you will consume only 320 calories. To lose 0.5kg, you need to burn 3500 calories. Therefore, if you want to lose weight, running is better.
However, walking is often combined with relaxation, so it provides energy to the heart, promotes blood circulation, and can also help with weight loss.
Therefore, running is suitable for the goal of burning calories and quick weight loss. As for walking, it tends to maintain weight and improve flexibility for the body.
If you are a beginner in running, you can refer to the following notes:
Set specific goals
Running to improve fitness, improve health or participate in a marathon is a goal that you need to set from the beginning before training. A suitable goal will help you easily schedule your training, find a running buddy, and choose the right accessories.
Invest in good shoes
Invest in a pair of “worth-the-money” shoes if you commit to this sport. When choosing shoes, you need to determine the type of running, terrain, and running style. Then, find out about the types of shoes and the features of shoes that you need, because there are many features that sometimes you don’t really need.
A pair of running shoes from a reputable brand usually has a relatively high price compared to fashionable shoes. However, it is totally worth it because the usage time can be up to a year or more. Ask the salesperson for advice to choose the most suitable product for your foot size and training goals.
Run slower than your ability
Run at a speed that you feel comfortable with, that allows you to chat with your running partner and maintain this speed for about 3 months before you push yourself to run faster. This will help your body gradually get used to running, stabilize your breathing to prepare for the next stages. You should care about the running time and the distance achieved rather than the running speed.
During the run, if you are too tired, take a relaxed walk for a while and then continue running or you can combine running and walking in your training session.
Find a running buddy
A running buddy will accompany you on the running routes, provide advice on training plans, nutrition, and injury prevention. They will also motivate you to exercise more diligently.
Stay hydrated
Increase your water intake during the day to replenish your body with water when running, whether you are thirsty or not.
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