If you are new to running, you may wonder when is the best time to run. Do you only have time in the morning or on your lunch break? Do you feel like a night owl? More inspired at night?
While not everyone can choose what time of day to run during the week, you’ll still find benefits from running in the morning, afternoon, or late evening.
See our breakdown of the pros and cons of running at different times of the day, plus our tips for maximizing your performance.
Benefits of Morning Running
Running in the morning has many physical and mental benefits. For those who struggle with motivation, getting your exercise in the first place is a great way to form a healthy habit.
On the other hand, setting an alarm clock an hour or two earlier in the morning can be difficult and push you to get out of bed if you’re still stuttering.
Advantage:
A morning jog or run gives you an energy boost that keeps you going throughout the day and improves your concentration.(1)
A morning running routine can lower your blood pressure and improve your sleep pattern.(2) It speeds up a person’s metabolism, which improves it Burns calories throughout the day
Additionally, running in the morning gives A healthy amount of oxygen to your body. The higher oxygen content in the morning air makes it easier to breathe.
Disadvantage:
Running in the morning is more difficult than at other times of the day.
As soon as you get up, your joints may feel stiff and your muscles tense and unflexible. This means you lack the necessary muscle control and coordination while running.
Make time to integrate a A dynamic practice routine iin the morning before you run, so you’re not encountering resistance in your muscles as you run.
Running at lunchtime or early afternoon
Want to avoid the afternoon slump? Going for a run in the afternoon or early afternoon is a great way to break up the day and fight fatigue.
Advantage:
The middle of the day has the best conditions for high intensity running. You are not too tired after a long day at work and you have breakfast or lunch to give you energy.
Plus, it gives you more energy to finish your tasks at work. Just half an hour of moderate exercise can relieve cognitive fatigue.(3)
Disadvantage:
Running after lunch is very strenuous.
Depending on how heavy and rich your meal is, your body will need more time to digest it. To avoid experiencing digestive issues (such as stomach cramps) during intense interval training, follow these guidelines:
- Wait for about 30 minutes After a light snack before you run.
- If you eat a large meal, Wait for 1.5 to 2 hours Before your race.
- If running after eating doesn’t do you any good, do your training Before lunch.
However, it may be difficult to run because your energy stores are not fully charged.
Nutrition Guide for Runners:
Do you want to know what you should eat before, during and after your run? Find out at A nutrition guide for runners.
Running at night or in the evening
For some of us, running at night or in the evening is the only time we have time to workout. It’s a great way to steam off or relax after a long day.
While it’s best to avoid high-intensity runs before bedtime, running in the evening overall will help you catch more Zs.
Advantage:
Are you stressed at the end of a stressful work day and have trouble relaxing? An easy endurance run Might help you blow off some steam. You may have more time in the evening to do a proper warm-up and stretch.
Disadvantage:
Traditionally, we’ve been told that exercise late in the evening can affect our sleep schedule due to the production of the stress hormone cortisol.
However, a 2019 study concluded that exercise at night can help with sleep—an hour longer than bedtime.(4) This means you should schedule your runs at least 2 hours before sleep and avoid high intensity exercise such as interval training or running.
Find the best time to run according to your personal goals
There is no time of day that you run, there are advantages and disadvantages and different training effects. Think about your personal goals when you schedule your runs. Do you want to lose weight, reduce stress, Get it fastOr run away?
One study looked at optimal training times for men and women. For men looking to lose weight, evening exercise has been shown to increase fat oxidation and reduce systolic blood pressure and fatigue.(5) In the same study, for women, morning exercise reduced belly fat, while evening exercise was better for muscle function.
Suggestion:
The Adidas Running app has a goal-setting feature. You can decide between a daily, weekly or monthly goal. Set your goal calories, distance, duration and more!
No matter the time of day you run, there are pros and cons.
Here are the main takeaways:
- If you want to maintain your performance level, you can train at any time of the day.
- Make sure you warm up properly.
- Afternoon runs are great for intense interval training to boost your performance.
- Training is done for common people Rest and recovery Best done in the evening.
Basically, the best time for you to run is when it’s easiest for you. Factors such as daily schedules, sleep patterns, work, leisure time, family and meal times often play an important role when planning your runs.
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