There is a lot of discussion about running at night vs morning among the runners. Some swear that they can only run in the morning and sober. Others love the run at the end of the day. Women in particular also have to ask themselves when they are safest. Sometimes you feel loose and light while running, your body reacts dynamically. Other times, the running style is ponderous: every step is hard work. Can this be due to the time of day? And is there a perfect time for running when everything is easier and the body processes all the training content optimally?
When is the best time to run?
The effects of athletic stress on the human organism vary depending on the time of day. Chronobiology, the science of the influence of the time of day on the human body, investigates these effects in studies. It is important to distinguish between aspects: those resulting from internal rhythms, and those resulting from external conditions. For example, the reaction of various body tissues to a training session changes during the course of the day (so-called circadian rhythm). Those who adapt to this rhythm can achieve greater training success and increase the positive effects on health.
A recent study from January 2022 used mice to examine the effect of a one-hour exercise session on various health parameters – once early in the morning at sunrise immediately after getting up and once in the evening at sunset. The responses of the brain, heart muscle, liver and muscle cells, and adipose tissue were examined. The results are quite clear: Both the blood values examined and the tissue samples show a stronger reaction to physical stress in the evening compared to physical activity in the morning.
In everyday life, however, only a few runners can follow the results of studies alone – and ultimately, training should also be fun. In the search for the right time slot for a running session, the decisive factors for most runners are those that arise from the daily routine, i.e. sleep, food intake, family, work or school/university.
People in professions that offer few regular working hours and who repeatedly have to work late in the evening or travel for work are best off running early in the morning. People who have regular working hours run directly before or directly after work, depending on their working hours. Homemakers or stay-at-home moms not infrequently fit their run in during the day, and it’s also a good option for people in home offices. Privileged people who have a shower at work can also run during their lunch break. Running to or from work (home) is also a variant that provides variety in the daily running routine. All these variants should be seen against the background of individual daily routines.
Running in the morning – the advantages
It’s a pity really, as of course, your own bed is so wonderfully comfortable – but the fresh and clean morning air outside also has something to offer. Allergy sufferers in particular benefit from less pollen in the air. Another plus when running in the morning: The pathways are all yours! You don’t have to share the park with other walking people, running groups, and barbecuing extended families. The few people you’ll encounter are in the same boat as you. You’re the early birds – so you might as well give each other an appreciative nod. Getting up early not only gives you more free time in the evening but also the fantastic feeling that you’ve already achieved something. You get your circulation going, boost your fat metabolism, and a little later you can sit back and relax in the office – the rest of the day is yours!
DISADVANTAGE:
Running training in the morning can be more difficult than usual.
Directly after getting up, the joint fluid is still very viscous, the muscles tense and immobile. This means that you do not yet have the necessary control and dynamics of movement coordination when running. Because of this characteristic, you should complete a special, functional warm-up program in the morning before your running workout. This way you don’t have to fight against the resistance of your muscles during the run.
RUNNING IN THE EVENING
ADVANTAGE:
A run in the evening is a great way to wind down. At the end of a busy, hectic day, you’re stressed and have trouble calming down? A relaxed endurance run can help and relax you. Since your body is still in full performance mode, you don’t need as extensive a warm-up as you would in the morning, for example. Additionally, a casual, evening running workout pushes your fat burning overnight.
DISADVANTAGE:
If you run in the evening, you may have trouble falling asleep.
You may want to blow off some steam in the evening with a high-intensity running workout. However, you may then struggle with falling asleep: The body is supplied with new energy through the activity.
SUMMARY: PLAN YOUR TRAINING TIMES ACCORDING TO YOUR INDIVIDUAL GOAL
Running has its advantages and disadvantages at any time and brings different training effects. So when planning your runs, your individual goal is also a crucial factor: do you want to lose weight, reduce stress, get faster, or gain miles?
Training that is supposed to keep you fit can be done at any time of the day. However, pay attention to the respective warm-up program.
For intensive interval training to develop the performance level, the midday hours are ideal.
Training for general regeneration and recovery is best done in the evening.
In principle, the right time of day for running is the time when running is easiest. This is because daily routines, sleep schedule, work, free time, and family and food intake usually play a significant role in the planning of running sessions. Once you start running, stick to the time that suits you, whether you run in the evening or in the morning.
