WHEN IS THE BEST TIME TO RUN?
So, you’re starting a running routine and wondering when is the best time of day to run? No matter what you decide, running at any time of day takes dedication, and you should be proud that you’re accomplishing your fitness goals.
While there might be a few pros and cons to different times of the day, really, there is no best time of day to run — just what is best for your body and your schedule so that you can complete your running goal. If you can stay consistent in getting those miles in, then you're well on your way to improving your running performance.
Benefits of running in the morning
Whether you’re an early bird or prefer to hit the snooze button, you can’t deny that once the workout is over first thing in the morning, you feel unstoppable. Running in the morning is a great way to make sure you get your workout in ahead of a busy schedule, and you’ll get your metabolism pumping and enjoy the runner’s high well into your day.
Pros:
- When it’s first thing in the morning, there’s no excuse not to run later on, because you already did it. If you’re training for a race, running early in the morning also mimics race-day conditions.
- Running in the morning fires up your metabolism and makes you feel energized for the rest of your day.
- Because it’s first thing, you’re less likely to get a side ache from too much food before a run.
Cons:
- Depending on your work schedule, you might have to wake up earlier than normal. This can be tough if you go to bed late or don’t enjoy waking early.
- Even if you do wake early, it can still be challenging to get a run in if you’ve got a busy schedule in the morning, like getting ready for work or getting your kids to school.
- Since it’s first thing in the morning, you’re often running before breakfast or your morning coffee, so if you plan to run longer than an hour, you might need a snack to stay energized on your run.
- Running in the morning may cause you to feel sore throughout your day, especially if you’re sitting at a desk job.
Should I run on an empty stomach?
While you technically can run short distances on an empty stomach, having at least a light snack before your run will help you make the most of your training, explained Juan Martinez, a Performance Manager with EXOS. “There's plenty of people who can get away with not having consumed anything and going for a run or training. They've probably done it for a long time and they've gotten used to it. Can they see progress? Sure. Will it be as fast as they want? Maybe. Maybe not,” said Martinez. Running on an empty stomach can increase fatigue, in turn reducing your running intensity and leaving you at risk for injury.
Prioritize fuel that’s easy on your stomach and easily digested, such as a banana or granola, and if you’re running long distances, take snacks or gels to refuel along the way. “Carbs or sugars are quickly absorbed, and they're more quickly utilized when your body makes energy. So that would be preferred over some protein or fats before you run,” said Thomas Richardson, a Performance Coach at EXOS.
It’s also important to eat a well-balanced meal after your run to replenish your energy. Whether you’re running for fun, to increase your fitness, or to lose weight, it’s important to view food as fuel that your body needs to perform at its best.
Benefits of running in the afternoon
Running in the afternoon can be a sweet spot for people who aren’t early birds or night owls. Running in the afternoon allows you to have a productive morning and then break up your day with a lunchtime or mid-afternoon run, which can be when your energy drops anyway — so why not trade that afternoon coffee with an invigorating run?
Pros:
- An afternoon run is the perfect way to break up your day — especially if you have a desk job.
- By running in the afternoon, you have the energy from having had food already in the day.
- The sun is brightest in the middle of the day, making it safer to run so that cars and bikers can see you.
Cons:
- While it’s the best time for visibility, the afternoon is also the highest point of sun exposure. Be sure to use sunscreen and UPF running gear to minimize the damage, and hydrate well, especially if you’re going on a long run in the summer.
- Things come up — by running in the afternoon, you risk having to deprioritize your run if things get busy.
- If you’re slipping out for a run in between meetings or commitments, you might not have as long to run since it’s the middle of your day.
Benefits of running at night
If you were nodding along with the cons in the morning run section, then you might enjoy running at night more. Besides getting to sleep longer, an evening run can be more leisurely since it’s at the end of your day, and you get to enjoy a limber body and perhaps good energy from a full day of eating.
Pros:
- Running in the evening is a good way to decompress from your day and get out the last of your energy.
- Your post-run stretch can serve as a wind down from running at night while also prepping your mind and body for a restful sleep.
- By running at night, you have the fuel from a full day of eating, which feels better to some versus running on an empty stomach in the morning.
- Running at night might be the most flexible schedule for you, since it’s the last thing to accomplish in your day.
Cons:
- Running at night means you’ve lived a full day already, so you might be low on energy and be tempted to skip your run.
- Evening plans or bad weather may come up and make you forego your run.
- Dark nights can be riskier to run in, so make sure you have proper visibility gear to stay safe and learn how to run safely in the dark.
IS IT BETTER TO RUN IN THE MORNING OR AT NIGHT?
By now you’ve read the pros and cons of running in the morning, afternoon, or night, and you can decipher that each has its strengths based on your schedule, habits, and preferences. No matter what time of day you choose to run, gear up with the right running essentials and have fun racking up the miles.
Illustrations by Elisa Cox