{"id":1267,"date":"2022-11-03T11:25:51","date_gmt":"2022-11-03T08:25:51","guid":{"rendered":"https:\/\/stage.runzy-run.com\/blog\/?p=1267"},"modified":"2022-12-23T14:41:16","modified_gmt":"2022-12-23T11:41:16","slug":"what-is-the-best-time-of-day-to-run","status":"publish","type":"post","link":"https:\/\/runzy.com\/blog\/what-is-the-best-time-of-day-to-run\/","title":{"rendered":"What is the Best Time of Day to Run?"},"content":{"rendered":"\n<p>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&#8217;ll help you sort through the pros and cons of each time of the day so you can decide when to go jogging.<\/p>\n\n\n\n<h2>Morning Runs<\/h2>\n\n\n\n<h3>Pros<\/h3>\n\n\n\n<ul><li>One of the benefits of running in the morning on an empty stomach is the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4703705\/\">fat-burning effect<\/a>, 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 <a href=\"https:\/\/www.nature.com\/articles\/s41366-018-0299-3.epdf?utm_medium=affiliate&amp;utm_source=commission_junction&amp;utm_campaign=CONR_PF018_ECOM_GL_PHSS_ALWYS_DEEPLINK&amp;utm_content=textlink&amp;utm_term=PID100090071&amp;CJEVENT=5d208b61250c11ed83a0002c0a180512\">has been proven<\/a> 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.<\/li><li>Morning can be the best time of day to run if you&#8217;re worried about your motivation. A <a href=\"https:\/\/journals.lww.com\/acsm-essr\/Fulltext\/2020\/10000\/Consistent_Morning_Exercise_May_Be_Beneficial_for.7.aspx\">study showed<\/a> 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&#8217;re on a marathon training plan, a morning run can prepare you for the event, as most races start in the morning.<\/li><li>A study in the <a href=\"https:\/\/bjsm.bmj.com\/content\/54\/13\/776\">British Journal of Sports Medicine<\/a> 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.<\/li><\/ul>\n\n\n\n<h3>Cons<\/h3>\n\n\n\n<ul><li>If you&#8217;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, <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0733861907001351?via%3Dihub\">negatively affects<\/a> your athletic performance.<\/li><li>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.<\/li><li>In the morning, you need <a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2020.00018\/full\">more time to warm up<\/a> 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.<\/li><\/ul>\n\n\n\n<h2>Afternoon Runs<\/h2>\n\n\n\n<h3>Pros<\/h3>\n\n\n\n<ul><li>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 <a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2020.00018\/full\">lower risk of injury<\/a>.<\/li><li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21029194\/\">Some researchers<\/a> 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).<\/li><li>If you feel tired from work, this is the best time to run and reset your brain. Physical activity has <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16937952\/\">been proven<\/a> 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.<\/li><\/ul>\n\n\n\n<h3>Cons<\/h3>\n\n\n\n<ul><li>If you choose afternoon runs, it complicates your meal schedule. The <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5596471\/\">International Society of Sports Nutrition<\/a> 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.<\/li><li>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.<\/li><\/ul>\n\n\n\n<h2>Evening Runs<\/h2>\n\n\n\n<h3>Pros<\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30801859\/\">Science says<\/a> 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 \u201c<a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/09291016.2011.589159\">wakes you u<\/a>p\u201d through increased body temperature and heart rate.<\/li><li>Exercise is a great way to <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S030645301400403X\">lower cortisol quickly<\/a>, 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.<\/li><li>A <a href=\"https:\/\/cdnsciencepub.com\/doi\/10.1139\/apnm-2013-0140\">study<\/a> 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.<\/li><\/ul>\n\n\n\n<h3>Cons<\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8296135\/\">One survey<\/a> showed that darkness and the absence of people are runners&#8217; 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 \u201cis it bad to run late at night or late in the evening?\u201d you should always remember the risk factors and follow the safety rules.<\/li><li>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.<\/li><\/ul>\n\n\n\n<p>Each time of the day has its advantages and disadvantages for running. Therefore, only you can answer the question: \u201cis it better to run at night or in the morning?\u201d&nbsp;<\/p>\n\n\n\n<p>Try jogging at different hours and choose YOUR perfect time. The <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22531613\/\">Journal of Strength &amp; Conditioning Research<\/a> 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.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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&#8217;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 [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":1268,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[2],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.13 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What is the Best Time of Day to Run? - RUNZY<\/title>\n<meta name=\"description\" content=\"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 - RUNZY\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/runzy.com\/blog\/what-is-the-best-time-of-day-to-run\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What is the Best Time of Day to Run? 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Finally, at age 33, after a co-worker convinced him to try crossfit, he got back to working out and being active. Greg did crossfit for 5 years and ran occasionally to supplement his workouts. As his distances grew longer, a friend inspired him to run a half marathon, which they did together on his 37th birthday. He felt amazing after the run - and it was this feeling that he became addicted to and began thinking about training for a full marathon. As the months went by, he was inspired by an opposition Russian politician Evgeniy Royzman who talked about his marathon training in his weekly youtube posts, as well as by a Boston-based venture capitalists, Semyon Dukach, founder of One Way Ventures, who trained for and ran several marathons that year. Finally, in November of 2018, Greg partnered with Joe McConkey, a head trainer at Boston Running Center, and began training for his first marathon. Greg ran his first marathon in Newport in April. The race was major struggle, as he started out too fast and quickly realized that he was not ready for the amount of hills that comprised the course. But, after stopping several times, he nevertheless finished in exactly 4 hours which was his goal. The experience inspired him to continue to train and he ran his second marathon later that year in Liston, Portugal in a much faster 3 hours and 36 minutes. This race was along the beautiful Portugal coast, stretching from Cascais to Lisbon, and Greg was once again inspired to continue to train with the goal of running the Boston marathon next. Based on his age, the minimum qualifying time is 3:10, but given how many applicants typically apply he will need at least a 3:05 finish time to qualify. He continued to train for another 2 years and improved his time to 3 hours and 21 minutes in Albany, NY in October 2021. He also ran a half marathon in Maine in May 2022 and another full marathon in Biloxi, Mississippi in December 2022. All throughout his journey as a runner, Greg struggled to find his next race. Every time started looking, he found himself combing through dozens of websites and spending hours trying to figure out which races fit his location and time criteria, while also being interesting and relatively easy to run. In early 2022, fed up with this problem, Greg decided to build and launch Runzy so that runners like him could easily find the perfect race for them to run next. 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Finally, at age 33, after a co-worker convinced him to try crossfit, he got back to working out and being active. Greg did crossfit for 5 years and ran occasionally to supplement his workouts. As his distances grew longer, a friend inspired him to run a half marathon, which they did together on his 37th birthday. He felt amazing after the run - and it was this feeling that he became addicted to and began thinking about training for a full marathon. As the months went by, he was inspired by an opposition Russian politician Evgeniy Royzman who talked about his marathon training in his weekly youtube posts, as well as by a Boston-based venture capitalists, Semyon Dukach, founder of One Way Ventures, who trained for and ran several marathons that year. Finally, in November of 2018, Greg partnered with Joe McConkey, a head trainer at Boston Running Center, and began training for his first marathon. Greg ran his first marathon in Newport in April. The race was major struggle, as he started out too fast and quickly realized that he was not ready for the amount of hills that comprised the course. But, after stopping several times, he nevertheless finished in exactly 4 hours which was his goal. The experience inspired him to continue to train and he ran his second marathon later that year in Liston, Portugal in a much faster 3 hours and 36 minutes. This race was along the beautiful Portugal coast, stretching from Cascais to Lisbon, and Greg was once again inspired to continue to train with the goal of running the Boston marathon next. Based on his age, the minimum qualifying time is 3:10, but given how many applicants typically apply he will need at least a 3:05 finish time to qualify. He continued to train for another 2 years and improved his time to 3 hours and 21 minutes in Albany, NY in October 2021. He also ran a half marathon in Maine in May 2022 and another full marathon in Biloxi, Mississippi in December 2022. All throughout his journey as a runner, Greg struggled to find his next race. Every time started looking, he found himself combing through dozens of websites and spending hours trying to figure out which races fit his location and time criteria, while also being interesting and relatively easy to run. In early 2022, fed up with this problem, Greg decided to build and launch Runzy so that runners like him could easily find the perfect race for them to run next. After months of work on the platform, Runzy is finally live!","sameAs":["https:\/\/www.linkedin.com\/in\/gregrublev\/"],"url":"https:\/\/runzy.com\/blog\/author\/greg-rublev\/"}]}},"_links":{"self":[{"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/posts\/1267"}],"collection":[{"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/comments?post=1267"}],"version-history":[{"count":1,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/posts\/1267\/revisions"}],"predecessor-version":[{"id":1269,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/posts\/1267\/revisions\/1269"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/media\/1268"}],"wp:attachment":[{"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/media?parent=1267"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/categories?post=1267"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/tags?post=1267"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}