[Running Training] Do you know the effects of morning runs, evening runs, and night runs?

Which running time suits you best: morning run, evening run, or night run?

Whether you're an experienced runner who has been running for years or a novice runner just starting out, factors such as running speed, distance, and terrain are important. However, finding the right running time can perhaps help us achieve a greater sense of accomplishment in our running.

However, when is the best time to go for a run? The truth is, the optimal running time varies for each individual. However, let's explore the benefits and drawbacks of three popular running time periods: morning run, evening run, and night run. This will help you identify the best running time for yourself and enhance your sense of achievement in running!

Finding the most suitable running time for yourself can enhance the performance and effectiveness of your runs! Other people's running time may not be the same as yours because everyone has their own schedule and unique physiological adaptations. To discover your "optimal running time", it requires several running tests and paying attention to your body's response and sensations.

Select a month when you have relatively more free time to observe your body's sensations. Allocate four consecutive weeks for this observation. In the first week, focus on building your basic running fitness, and arrange your running sessions at your convenience. The goal is to establish a solid fitness foundation to minimize variations in the subsequent three weeks of body sensation testing.

Starting from the second week, conduct self-evaluation tests on your fitness. Each week, allocate the same number of running days (e.g., two or three days per week) and cover similar running distances. Choose training routes with similar terrains for consistency. In each of the three weeks, run in the morning, afternoon, and evening respectively. For example, dedicate the first week to morning runs, the second week to afternoon runs, and the third week to night runs. This will allow for a continuous three-week assessment of body sensations.

"Starting a little earlier in the race allows you to experience happiness a little earlier than others."

After a morning run, you can feel energized throughout the day. After a night of rest, our bodies undergo significant repairs, and running at this time can feel relaxed. It also activates our brains, leaving us feeling refreshed and full of energy for the entire day. It's the perfect time in the morning to store happiness!

In addition to starting your day on a happy note, morning runs help simulate race-day conditions for runners who have planned races. Most marathon events start around 5 or 6 in the morning, and it takes some time for your organs to wake up. By incorporating morning runs into your routine, your body can adapt to the rhythm of early morning running, allowing you to enter a competitive state faster during the race and achieve your desired goals more consistently.

"Move forward with the sun and let the light enhance your perfect training."

After replenishing energy with a midday meal and getting sufficient rest during the afternoon nap, the evening is the peak time when both the mind and body are at their best. Coordination of the limbs is also at its most active moment, which greatly aids in maintaining a steady pace during training. Running during this time can significantly improve the quality and efficiency of the workout while reducing the risk of injuries.

However, since the UV rays are stronger in the afternoon, it's important to take proper sun protection measures when running during this time. This will help prevent skin damage and potential skin issues. It's best to choose a time after 4 PM when the sun is starting to set for a more suitable running environment.

Nowadays, many people choose to go for a night run. On one hand, it allows them to release the stresses of the day and unwind after a long day of work. On the other hand, night running often attracts more running buddies, and having company during your running training can be motivating and enjoyable.

During night running, the brain stimulates the sympathetic nervous system, releasing endorphins that make us feel happy. It can also reduce the risk of blood clots. However, it is important to be cautious. Unlike morning running, night running is not beneficial for the heart. If you exercise too close to bedtime, it can be disruptive to relaxation. Running is an intense activity that can make the muscles overexcited and less likely to relax, which may lead to insomnia and potentially affect the next training session.

However, visibility can be reduced during night running. If you are running on regular roads, it is advisable to wear bright-colored or fluorescent clothing with reflective materials to enhance visibility and reduce the risk of accidents with vehicles. If you are running along riverbanks or similar areas, it is recommended to run with a few companions for added safety. Both male and female runners should avoid running alone whenever possible, as it is always better to prioritize health and safety during your running sessions.

If you start work at 9 or 10 in the morning, morning running is highly suitable for you to kickstart your day with energy and vitality. Some people struggle to find a purpose when they wake up early, and the repetitive nature of work can demotivate them. Morning running can serve as a goal to wake up to. By completing your run in the morning, you can experience the tranquility of the city, prepare yourself for a fulfilling start, and get your muscles and mind ready for the day ahead, making your work more enjoyable and energizing.

However, individuals with congenital heart disease or those with poor heart conditions are not recommended to engage in running at this time. Exercising when the organs are not fully awake can impose significant stress on blood pressure and heart rate.

People who want to achieve optimal performance in their running can choose to run in the evening between 4-6 PM. During this time, the intensity of the sun's heat is reduced, and it is the period when both physical and mental energy are at their peak. The organs that need to be activated have already been functioning, and the body has been replenished with energy from lunch and rest. Running during this time with the best physical sensation can lead to the best results!

Due to the potential loss of electrolytes under the afternoon sun, it is recommended to carry a few salt/sugar tablets or energy gel packets when running in the afternoon. You can conveniently store them in the running belt and bring them along during your practice sessions to prevent muscle cramps.

For individuals who are prone to insomnia, it is recommended to prioritize running in the afternoon. Sleep is precious, and early morning runs may require sacrificing sleep. On the other hand, running at night can potentially affect sleep quality due to the intensity of the exercise. Therefore, choosing to run in the evening is the most suitable time period.

People who have been stressed by work throughout the day and want to release their stress through running are well-suited for night running. Some individuals find it difficult to wake up early for a morning run after a busy and tiring day, so running in the evening after work becomes a viable option.

It is recommended to wait for 1-1.5 hours after a meal before starting your run. This allows for proper digestion and prevents any discomfort during your run. If you have sleep issues, it is advisable not to exercise 1-2 hours before bedtime. Alternatively, you can choose another time of the day to go for a run. Engaging in vigorous exercise close to bedtime can make it difficult for your muscles to recover and stimulate the central nervous system, leading to increased dopamine secretion, which can make it harder to fall asleep and affect your sleep quality.

That concludes the sharing of the advantages, disadvantages, and suitable individuals for morning, afternoon, and evening running. I hope all running enthusiasts can find their preferred running time. Happy running!

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