Morning Runs vs. Night Runs: Discover Your Best Time to Run
Are you a night owl, or is your energy level best early in the day? It’s one of the guiding questions to answer if you’re trying to figure out the best time of day to run. Of course, your daily schedule could dictate whether morning or evening is the best time for your runs. Ultimately, picking a time of day to run is a personal preference. Remember to always consult with a physician before starting a new exercise program.
Tips for Morning Runners
One way to ease into a morning run habit is to do it once a week starting in the Summer. Because of the unpredictability of the weather and limited daylight, you’ll want to avoid beginning in the Winter. You can ramp up your daily morning runs for over a month or so to get used to it. You’ll also want to figure out which time in the morning works best for you. Some runners might want to start at dawn while others prefer a mid-morning run. If you start when it’s dark outside in the Winter, make sure you wear reflective clothes. Below are some tips that will help you prepare for your runs.
Good Sleep Habits: Go to bed at the same time, wake up at the same time, and try to start your run at the same time each day. You want to build consistency and good habits. Experts suggest you should get between 7 and 9 hours of sleep each night. The quality of your run will be affected if you feel tired when you start.
Lay Out Your Apparel: Pick out your running gear before you go to sleep at night so you’re ready to start when you wake up. Any preparation you make before running saves time, allowing you to focus on getting mentally ready to run.
Schedule Down Time: It’s hard to jump straight out of bed and “hit the ground running.” Give yourself 15 or 20 minutes of space between your run and waking up. A good pre-run habit that can help your performance is drinking a cup of coffee.
Hydrate: Make sure you drink plenty of water to stay hydrated. Studies have shown that if you’re properly hydrated, it can help improve your performance.
Find a Friend: Running with someone else is helpful in any situation. It keeps you accountable if you know that someone else is expecting you. An even better option is to run with a group. There can be more energy when you have other runners who can pace you.
Stretch: It’s a good idea to stretch before you run at any time, but if you’ve been in bed for 8 hours, it’s even more necessary to work out some nighttime stiffness.
Running in the morning is ideal for people who are early risers, and who feel most alert at the start of the day. Some runners believe that an early morning run gives them an energy boost, helping them start the day right. They might feel cranky if they miss their morning run.
Tips for Evening Runners
In the Summer, nighttime doesn’t necessarily mean it’s dark outside. However, when the days start to get shorter in the Fall and Winter, you’ll have to make sure you’re prepared for running without light. One advantage to running after the sun goes down is that it’ll be cooler. Below are some tips for nighttime runners.
Phone: Make sure you bring your phone in case of an emergency. It’s a good idea to run with a friend if possible.
Reflective Clothing: Wear something that people can see, especially if you’re running on the road. Reflective vests, hats, shorts, and T-shirts are all options.
Headlight: You’ll want to get a good view of the road so you can avoid obstacles that could pop up along your route. A headlight usually wraps around your forehead with a battery-operated light.
Familiarity: For safety purposes, avoid surprises and make sure you know the route you're running. You want to know the turns and any unusual nuances of the route you choose if you’re running in the dark.
Running at night can be a good release of stress after a long day. You likely won’t be groggy or perhaps stiff from sleeping through the night, and you might not feel rushed because it’s the end of the day.
Tips for Afternoon Runners
Afternoon run times are generally considered to be between 11 a.m. and 5 p.m. The advantages to running in the afternoon could be that your mental clarity is sharper because you didn’t just wake up, you’re looser because you’ve moved around, and you might have more energy because you’ve probably eaten a few times. Below are some afternoon running tips.
Sunscreen: Use sunscreen and wear a hat if it’s sunny outside to avoid burning.
Clothes: Wear moisture-wicking clothes to soak up the sweat and stay comfortable in the heat. Baselayers and compression gear work well in the Winter months.
Hydration: Bring a water bottle for your afternoon run to keep you hydrated. Afternoon runners must be aware of the heat index. It’s the hottest time of day, and extreme heat is why many runners choose either morning or evening runs. In some areas of the country, it’s dangerous to run in the afternoon because of the intense heat.
Fuel: Eat something light around 90 minutes before you run. It should be a mixture of carbs, protein, and even some sugar. A piece of toast with peanut butter and honey provides plenty of good running energy. Hydrate up to your running time and eat some small snacks if you get hungry.
Running in the afternoon can help you wind down, perhaps improving the quality of your sleep. Some studies have shown that exercising vigorously an hour before bedtime can hinder your sleep.
The best way to determine your optimal running time is by trial and error. Daily schedules sometimes force runners to pick afternoon, evening, or morning times to run. You’ll likely have better results, though, if you can find a consistent time of the day to run because your body will know what to expect and you’ll be able to prepare for your run the same way every time.