Paku Midin: THE BEST TIME FOR JOGGING MORNING OR NIGHT ?

THE BEST TIME FOR JOGGING MORNING OR NIGHT?

@Jackie San

MORNING VS NIGHT

If you’re not a morning person and the opportunity for early runs is passing you by with each press of the snooze button, it’s time to change your plan.

It all comes down to what you prefer, along with considerations like the weather and your schedule.

If you feel your runs are becoming a bit repetitive, trying out a new time may be a great chance to switch gears.

Take note of how your body reacts to running at different times of the day. You may find that nighttime runs are best done at a low intensity. Some runners find that intense runs and interval training are best done during the middle of the day.

If you want to step it up a notch, you can run more than once per day, experimenting with different types of runs at different times.

The bottom line

You can run at any time of the day. It’s also fine to run every day, as long as you don’t overdo it.

Take into consideration the pros and cons of running at night, and figure out what works best for your body and schedule.

Create a training plan to help you reach clear, attainable goals, whether you want to improve your mental health, endurance, strength, or weight management. Stay consistent in your approach to maximize results.

Reevaluate your goals every few weeks, and adjust accordingly if needed. Above all, listen to your body, and take time off to rest when necessary.

IS IT BETTER TO RUNNING IN THE MORNING ?

Things to consider

Many people like to start their day with a morning run for a variety of reasons. For example:

The weather is often cooler in the morning, thus more comfortable for running.
Running in the light of day may feel safer than running after dark.
A morning workout may provide an energy boost to help kickstart the day.

On the other hand, running in the morning isn’t always appealing. Many people prefer to run in the evening for one or more of the following reasons:

Joints can be stiff and muscles can inflexible upon getting out of bed.
An intense morning workout may lead to midday fatigue.
Running in the evening can promote relaxation after a stressful day.

There are also researched-based reasons to run — or not to run — in the morning, including its effect on:

sleep
performance
circadian rhythm
weight management

Intrigued? Here’s what you need to know.

It could improve your sleep quality

One reason to run in the morning is that it may lead to a better night’s sleep.

According to a 2014 study

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of people working out at 7 a.m., 1 p.m., and 7 p.m., those involved in aerobic exercise at 7 a.m. spent more time in deep sleep at night.

A 2012 study

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of 51 adolescents with a mean age of 18.3 years also reported improved sleep and psychological functioning in those who ran every weekday morning for 3 consecutive weeks.

It might affect your overall performance

If you’re primarily running as a means of basic exercise, it probably doesn’t matter

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what time of day you run, as long as you have a consistent program.

In fact, a 2012 review

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published in the Journal of Strength & Conditioning Research indicates that the regularity of training in either morning or evening has a greater impact on performance than the time of day selected.

But if you’re training for performance, a 2009 study

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of cyclists showed that 6 a.m. workouts didn’t result in as high a performance as 6 p.m. workouts. More research is needed to fully understand these findings.

It could indirectly affect your circadian rhythm

According to a 2016 study

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published in the Journal of Human Kinetics, athletes have a tendency to pick sports with training times that match their circadian rhythm.

In other words, if you’re a morning person, you’re more likely to select a sport that typically trains in the morning.

This, in turn, will affect when you choose to schedule your training for a sport like running that doesn’t necessarily have a traditional training time.

It won’t necessarily improve weight management

When you wake up in the morning with an empty stomach, your body is reliant on fat as a primary source of food. So if you run in the morning before you eat breakfast, you’ll burn fat.

However, 2014 study

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published in the Journal of the International Society of Sports Nutrition concluded that there was no difference in fat loss among those who exercised after food and those who exercised in a fasting state.

How to stay safe while running

If you’re running before the sun comes up or after the sun goes down, you may want to consider the following safety precautions:

Choose a well-lit area for your run.
Wear reflective shoes or clothing.
Don’t wear jewelry or carry cash, but do carry identification.
Let someone know where you’re going to run, as well as the time you expect to return.
Consider running with a friend, family member, or other running group.
Avoid wearing earphones so that you can stay alert and tuned in to your surroundings. If you do wear earphones, keep the volume low.
Always look both ways before crossing the street, and obey all traffic signs and signals.