When you are passionate about running, you want to consider all the subtleties to make your workouts as effective as possible, including the best time to run. In this article, we’ll help you sort through the pros and cons of each time of the day so you can decide when to go jogging.
Morning Runs
Pros
- One of the benefits of running in the morning on an empty stomach is the fat-burning effect, which lasts up to 24 hours after exercise. Scientists attribute this to the fact that your carbohydrate stores are low on an empty stomach, which is why your body begins to use fat as energy. Besides, it has been proven that people who exercise tend to choose healthier foods, which means running in the morning can inspire you to cut out junk food throughout the day. So if your goal is to lose weight, running every morning can be helpful.
- Morning can be the best time of day to run if you’re worried about your motivation. A study showed that people who choose morning exercises adhere to a sports regimen better. This may be due to the fact that in the early morning, it is easier for you to manage your time and focus only on running without distractions such as work, household chores, errands, and other routine obligations. As a bonus, if you’re on a marathon training plan, a morning run can prepare you for the event, as most races start in the morning.
- A study in the British Journal of Sports Medicine concluded that morning workouts benefit your cognitive abilities. In particular, participants experienced improved attention, decision-making, and visual learning. Therefore, if you run in the morning, your day has a good chance of being more productive.
Cons
- If you’re one of the night owls who stay up late, early morning runs can take away some of your sleep time. Lack of sleep, in turn, negatively affects your athletic performance.
- It is often still dark in the morning, especially in autumn and winter. Therefore, there is a greater risk of not noticing some pit, curb, or step at your feet and stumbling and injuring yourself in a bad scenario. Also, if you are not wearing reflective gear, you may not be noticed by early cyclists or drivers, which is also a hazard.
- In the morning, you need more time to warm up because your body has not yet woken up, and your muscles are not ready for work. By neglecting this ritual of preparing for a run, you are more likely to get injured.
Afternoon Runs
Pros
- Unlike in the morning, your muscles are already warmed up in the afternoon. In addition, your brain has come into working order, which means you are more focused and alert. Considering these factors, the afternoon is a good time to run due to the lower risk of injury.
- Some researchers say that the afternoon (between 2 and 6 pm) is a perfect performance time as our bodies reach peak levels of endurance and strength. They attribute this mainly to increased glucose levels due to several meals (breakfast, snack, coffee break, and so on).
- If you feel tired from work, this is the best time to run and reset your brain. Physical activity has been proven to fight fatigue. So jogging during your lunch break will help you return to your duties with renewed vigor and maintain your productivity until the end of the working day.
Cons
- If you choose afternoon runs, it complicates your meal schedule. The International Society of Sports Nutrition recommends waiting at least an hour, even after a light snack (not to mention a large meal), but you also need to wait at least half an hour to eat after your run. Given that the lunch break is often limited in time, it can be difficult to fit both the workout and lunch into it.
- A run during a work break is more likely to be interrupted by an emergency call, an urgent task, an unscheduled meeting, and so on. While your lunch break is your legitimate rest, life happens, and work circumstances can still get in the way of your running plan or cause you to skip a run altogether.
Evening Runs
Pros
- Science says that evening exercise has a positive effect on your sleep. In particular, they help you fall asleep faster and stay asleep all night. But this is only true if you exercise at least an hour before bedtime. Otherwise, running in the evening “wakes you up” through increased body temperature and heart rate.
- Exercise is a great way to lower cortisol quickly, the stress hormone. Its reduced level, in turn, contributes to better muscle recovery and calming of the mind. Therefore, the evening can be the optimal jogging time after a stressful and busy day.
- A study shows that we can train 20% longer and harder in the evening, as our muscles are more flexible and stronger due to the high body temperature at the end of the day.
Cons
- One survey showed that darkness and the absence of people are runners’ main concerns. Both are features of a late-evening run. Darkness reduces your ability to see a potential threat promptly, while the absence of anyone nearby minimizes the likelihood of help if something goes wrong (injury or attack). Although it is impossible to answer the question “is it bad to run late at night or late in the evening?” you should always remember the risk factors and follow the safety rules.
- You may feel tired by the end of the day since you have probably already worked fruitfully, solved some domestic problems, spent time with loved ones, and so on. Forcing yourself to run when your energy supply is already significantly depleted is much more difficult.
Each time of the day has its advantages and disadvantages for running. Therefore, only you can answer the question: “is it better to run at night or in the morning?”
Try jogging at different hours and choose YOUR perfect time. The Journal of Strength & Conditioning Research tells us that regularity is still far more important to performance than the time of day. And for running to become regular, adjusting it to your circadian rhythm and schedule is essential. Then you will have every chance to maintain enthusiasm and overcome the desired distances.
