What time of day is better to run

Posted on Sep 25, 2022      55

Twenty-five articles on the benefits of running have been read. New sneakers are bored at the door. The only remaining problem: it is not clear when it is better to run in the morning or in the evening? Your body will tell you the answer.

Running Away from Illness: Health Jogging

Running is my favorite aerobic exercise. Why, you may ask, is it possible to love such a grueling exercise? I will not now prove the health benefits of running and its role in weight loss. Miles of articles have been written about it, and you’ve probably studied them.

I love running for its accessibility, simplicity and versatility. You can fit time for running into any, even the busiest, work schedule. I have experience with both morning and evening running.

Cheerful mornings.

If you work late and come home exhausted, running in the morning is an option for you.

The hardest part about running in the morning is getting out from under a warm blanket, especially in cooler weather.

Don’t start the first minute after waking up. Drink a small cup of tea on an empty stomach and take a quiet walk. Let your heart rate, slowed after sleep, come back to normal. Give your body a chance to wake up finally, and then it will not resist the new routine.

While you are not yet accustomed to such early and awake rises, you may feel uncomfortable during your morning run. Over time, the body will adapt to this training regime.

From personal observation

Jogging in the morning improves performance. On such days, you manage everything and get less tired.

Evening jogging.

Is getting up early too stressful for you? Do you dread the night before, wondering what time you have to get up in time for your run tomorrow? Or maybe your workday starts too early?

Running in the evening is ideal for you.

An important nuance: an evening running workout should be on an empty stomach. The process of digestion engages the body’s reserves, which are needed for the workout. Even in long-time runners, undigested food causes discomfort during the run.

It’s worth thinking about dinner time in advance. I suggest two options to choose from:

  1. Wait for a light dinner to digest (and ideally it should be, whether you intend to run). If there is a stadium, lighted paths in a park or square near your home, go for a late run.
  2. Start right after the day, so that you don’t have too late for dinner.

From personal observation

Running in the evening will relieve the nervous tension accumulated during the day. It may sound strange, but an evening jogging workout is more effective at relieving fatigue than watching TV.

Running for lunch

Jogging during your lunch hour - why not? There might be a cozy square near your place of work. If you can work out a change of clothes and a shower, that’s a great option!

From personal observation

Sometimes on my lunch break I work out on a treadmill at the fitness club, which is a 10-minute walk away. The shower and locker room are available there. After such a shake-up in the second half of the day, productivity increases.

Do not torture yourself with thoughts, at what time of the day it is better to run. Your work schedule and body peculiarities will tell you the ideal time for a run. Consider your biorhythm: the council does not need to run in the morning, but evening jogging will bring benefits and pleasure.

Running off the extra pounds

Studies show that short workouts after waking up burn up to three times more calories than exercise at other times. Therefore, it is better to run for weight loss in the morning.

The fact is that during the night; the body uses up all the carbohydrate reserves (this is the most available source of energy). At the time of a morning run new portion of carbohydrates has not yet arrived, and the body is forced to use up fat reserves, which in other conditions it part with reluctantly.

In addition, aerobic activity in the morning “unwinds” the metabolism for the day. This means that for some time after the workout, you will spend more calories on daily activities.

Important: this method of weight loss can be unambiguously recommended only to owners of excessive fat deposits. There is a danger of burning muscle mass instead of fat, and this is an undesirable development.

If the goal is to lose weight, but an early run is an unrealistic task for you, run at a different time of the day. Listen to your body, let it choose the best time to run.

Weight loss sufferers often wonder: how much should I run to lose weight? For a workout in the morning on an empty stomach, 20-30 minutes will be enough. At any other time, run for 40 minutes to lose weight. When the body adapts to the load and endurance appears, 40 minutes to an hour will be effective for burning fat.

Gaining muscle mass and running: how to combine?

If you do not have serious fat reserves and are actively gaining muscle mass at the moment, a run in the morning on an empty stomach will not be beneficial, rather the opposite.

Breakfast, then a run!

I already mentioned that glycogen stores are reduced after a night’s sleep. If you exercise on an empty stomach, your body will look for alternative sources of energy.

The fatty runner who has lifted nothing heavier than a spoon before will have fat stores to work with. But in an athlete who has already built muscle mass, after cardio exercise on an empty stomach, it is the muscles that will go down the drain. The fact is that the body is extremely reluctant to use fat reserves; they are an untouchable reserve. Muscles are less valuable for it, but they are important to us, aren’t they?

Important: if you are a happy owner of muscle mass and plan to build it further, morning cardio on an empty stomach is not your topic.

Morning aerobic training is not forbidden, just prepare for it. Here’s the plan:

  • Wake up an hour earlier than a fat runner.
  • Eat a breakfast comprising easily digestible foods (omelettes, wholemeal breads, juice)
  • Digestion pause (40-45 minutes)
  • Let’s get started!

Cardio before a power workout

Are you a man who came to the gym for muscle mass? So gain it! Your primary task in the gym is an effective power training. The previous cardio will exhaust the energy reserves of the body. In such conditions, it will be difficult to ‘complete’ those last 2-3 reps in an approach that gives a push to the desired muscle growth.

In addition, cardio training reduces the body’s ability to build new muscle structures and provokes the breakdown of existing ones.

Running training before power training is possible if it is planned at least 3 hours before the start of exercises with iron. During this period, it is important to restore glycogen reserves with the help of a proper diet and sports supplements (gainers).

A girl who does not aim to gain significant muscle mass, 1-2 hours before the power training can afford a half an hour jog.

Cardio after power training

Strength training cannot be compared with cardio in terms of glycogen depletion. So there is still some energy reserve left over at the end of the iron workout. If this is the only option for running, cardio after strength training has a right to exist.

Still, if you want to get an effective cardio session, recover within 2-3 hours and bravely start. Glycogen reserves will be replenished (you will have time to eat during this time), and protein breakdown will be avoided.

Running in the morning: useful tips

Beginner runners often prefer morning workouts, because by the evening fatigue accumulates after a hard day’s work, and only a few can force themselves to put on sneakers.

Well, let’s run in the morning!

Before the early start - tips from experienced runners:

  1. Running immediately after waking up is a serious strain on the cardiovascular system. Blood at this time of day has increased viscosity, the heart has more difficulty pumping it. So don’t start right out of bed!
  2. Do a five-minute light warm-up to warm up the joints and muscles. This will help avoid injuries.
  3. Motivation is an important consideration when planning your morning run. Take care of your sports clothes in advance, the mere sight of which will raise your spirits. Have comfortable, cute sneakers waiting for you at the door.
  4. Your first morning runs will be short, up to 15 minutes. Over time, they will become longer, but there is no point in running for longer than 40 minutes at this time of day.
  5. At the end of the exercise, take a shower. Half an hour later, have a breakfast of easily digestible foods.

What time it is better to run? Only you and your body decide. Let the scientifically proven theoretical calculations take a back seat. Analyze the individual characteristics of your body, work schedule, and family circumstances. Training brings not only benefits but also pleasure!