Hello guys, everyone.
Do you need a morning run or a run before bed? Everyone decides for themselves. If your body clock is set to a high level of activity in the evening, then running in the evening is a good way to exercise. An evening jog has many benefits and will benefit your entire body.
The human body, when it comes to coping with and solving physical stress, reaches its highest level of fitness from about 5 pm and works in this way until 8-9 pm. This is mainly due to the fact that in the first half of the day our brain and internal organs are busy restoring energy supply after a night's sleep. The entire organism is forced to regulate its vital activity in accordance with the surrounding reality and the type of human activity.
By evening, the internal organs had already passed the habituation phase. In accordance with this pace of the working day, the cardiovascular and respiratory systems reached a comfortable and measured level of work. The muscles reach the peak of their own tone, and the tendons and ligaments are maximally warmed up. This type of evening jogging is most suitable for people training endurance, speed and even building strength in the leg muscles!
It is worth noting that a light jog before bed contributes to some dilation of the brain's blood vessels in the first 2-3 hours, which directly increases its nutrition by supplying necessary substances from the bloodstream.
Thanks to this function, most people do not experience problems with insomnia and sleep after an evening run, but this only applies to healthy people who do not have problems with the nervous, cardiac and respiratory systems.
Benefits of running in the evening
Finding time to run continuously in the morning is quite difficult. It is difficult for a working person to go jogging in the morning, getting up 1-1.5 hours earlier. Only a few are able to perform such feats every day. In addition, the evening is ideal for getting rid of any negative emotions and stress accumulated during the day.
Running in the morning can cause increased fatigue, which will affect your performance. The benefits of evening running are demonstrated by the ability to eliminate excess calories consumed during the day. And even if such physical activity causes muscle fatigue, it happens overnight, and the regeneration process during sleep occurs simultaneously with the expenditure of energy.
7 reasons to run at night
Many runners prefer to run their miles at dawn, but if that doesn't suit you, there's no harm in running at night. There are many benefits to running at night, and it doesn't matter whether you run in the evening because you have a busy day or because you like to stay up late.
We have prepared for you a list of seven reasons why you should postpone your race for the evening.
It will be easier for you to run
In the evening our body is in better shape. You may be tired, but your body is more ready than ever to run.
Scientists from the North Texas Institute have shown that the body is better prepared for exercise, especially in the evening. A person's strength and endurance increase at the end of the day.
The most important! Your body is better able to use the oxygen that goes to your muscles, which means you can run longer distances.
Researchers from the Essex Institute noticed that people who practice cardio in the evening or at night feel like they're doing their best, and they can see the results of their work faster. Scientists believe that in the dark it is more difficult for us to estimate our own speed, which forces us to intensify our training.
"When you run at night, you're more focused and attuned to your body's pace," says John Stanton, founder of TheRunningRoom. “When it comes time for marathons in the spring, runners who trained in the dark run faster than others.”
Your sleep will be better quality
If you don't have to think about driving a certain number of miles in the morning, you'll sleep better and longer. Just don’t stay up late at night after your evening run, but do some stretching and go to bed. Sleep is a good time for muscle recovery, and when you get enough sleep, you'll be able to run faster and longer.
A study from the University of South Carolina found that 97 percent of people who exercised in the evening saw better quality sleep than on days when they exercised during the day.
A study conducted by the California Institute of California found that people who exercise at night can fall asleep deeply within 30 minutes after exercise.
"Increasing body temperature improves sleep, which means exercise may have an effect faster than a relaxing bath," says UCLA researcher Sean Youngstedt.
Running usually calms a person down. Lowers blood pressure and relaxes muscles.
You will be more relaxed
When you are under stress, all your systems - cardiovascular, nervous, respiratory, muscular - work at double capacity. Cardio exercises are a good way to relax and restore the body.
When you run, you not only use your cardiovascular system, but also your respiratory and muscular systems. They learn to work in sync, which makes you more resilient to stress.
Don't forget about the endorphins produced by the body during exercise, which are responsible for our good mood.
Helpful advice! So, no matter what's bothering you - traffic jams, an angry boss or a full to-do list - the perfect run can be a great way to unwind after a hard and mentally stressful day at work.
Your morning will be more relaxed
I must admit that in the mornings it’s more pleasant to spend more time in bed and not think about how to lace up your sneakers in any weather and run around the awakening city. If you choose to run at night, your morning will be the least busy and you will have plenty of time to prepare a delicious breakfast, read advertisements, or think about the work day ahead.
Your run will be like flying
You may feel like you're running faster than at night, and that's true. At night, you rely less on your senses, which makes you more aware of the ground under your feet. At the London Institute, find a fascinating relationship between the timing of runners and their race times (a group of marathon runners ran a 10K much faster than their number for the day).
When you run in the dark, it makes it harder for you to move, which can be beneficial. You find it difficult to absorb speed, and your subconscious speeds up. Just remember to wear reflective clothing and be aware of your surroundings.
Your social circle can expand
During an evening jog with friends, you can talk about the day's events, relax and discuss pressing problems. Plus, night running is becoming popular in Moscow, and it's always a good way to make new friends.
Your schedule will be busier
Living in the city comes with a lot of stress. Runners who want to think about work, family and their responsibilities, which does not leave enough time for running and enjoying the sport. People are more likely to rest at night and not think about daily responsibilities, which will not only improve their mood, but also help them get rid of external thoughts.
Night may be the only time to run. If you have small children or a job where you have to be at seven in the morning, then running at night will be your solution, freeing you from headaches in the morning and thoughts of how to cope with several things at once.
You'll make more informed decisions
After a run, it is difficult to eat pizza or other carbohydrate-rich foods. On the contrary, the body looks for something easier to repair, the food that protein provides. Jogging at the end of the day will help you make more informed choices, and eat small portions.
So the next time you hit the snooze button on your alarm clock, think about it and try to plan your own nightly run. Who knows: maybe you will realize that this is the kind of daily routine that suits you.
Tips for running at night
Run along a familiar route
Places where you know every bump and every turn are preferable for night running because they don't bring any surprises. Postpone exploration of new areas until daylight hours.
Wear reflective clothing
This way, cars or cyclists will notice you without being a surprise to them.
Don't listen to music or wear only one earphone
Darkness requires maximum concentration, you need to hear what is happening around. I personally always run with only one earphone at any time of the day, because anything can happen around you, and you need to hear it.
Put on a headlamp
This is a useful thing, but I would only use this item if there are unlit areas on your route. If the entire path passes through illuminated streets, a lantern is not necessary. For many years I ran without a flashlight, choosing only the central streets. This year I bought myself a headlamp from Aliexpress, and now I include small forest areas in my route.
Run towards traffic
If your route goes along the side of the road, then always run in the oncoming lane - this way you can see in advance if a car suddenly approaches you.
Run with a buddy or your dog
This way you minimize the likelihood of a possible attack by dubious individuals on you.
Change your running times and routes
Don't run the same route at the same time every day. People with criminal intent may notice this and wait. Paranoia? Possibly, but also worth keeping in mind.
Take your cell phone with you
If you run without a phone, then it is better to take it with you in the dark. In the event of an emergency or if you get lost, you can call for help and report the incident.
Run in crowded places
A questionable moment in terms of the pleasure of jogging, but very effective in terms of safety. In many cities there are places where there are always a lot of people - pedestrian streets, embankments, central areas of the city. The likelihood of an attack on you in such places is minimal.
Trust your instincts and fear
If you feel something is wrong, change your route or direction of running. If there is a drunk company on your way, it is not a sin to cross the road or run back. You are not on the battlefield, you are just out for a run. If fear says you shouldn't run through that dark courtyard, then you really shouldn't run.
Disadvantages of evening jogging
The disadvantages of running in the evening mainly relate to the internal mood before the workout. On a physical level, there are no bad things associated with this time of day, which means the only downsides may be psychological.
Many runners surveyed say the hardest thing after running is finding motivation after a long day at the office. Even though the evening is the pinnacle of physical exercise, it is absolutely not suitable for mental stress.
After a hard day at work, especially if this activity involves constant thought processes, children will want to spend their rest time on additional physical activity. The most important thing in this matter is to start. Put yourself out there and see how many positives you can take from an evening run. In fact, after the first few exercises, you can see the positive effects on the body from such a simple exercise.
People who prefer to jog in the evenings, such as during the day, usually need a break to reset the computer mentally and relax at the end of a long day. Although the body may not have fully reached its physical peak as it is already preparing for the sleep phase, it is still in good shape until 7 pm.
Remember to give yourself time to digest your lunch before heading out for a run.
This means that the hour before and after your run is not a good time to eat, and this also applies to sleep - you don't need to eat before bed. This will only negatively affect your rest and the body as a whole. Calculate your schedule in such a way that evening walks fit harmoniously into it.
The benefits of night running
Undoubtedly, running in the dark has its advantages. The main one is a much smaller number of people and cars. There is silence on the street, there is no one. No one looks or evaluates your clothes and equipment. Only you and your thoughts. If it's summer, then less hot, fresher air. And of course, such running is possible at absolutely any time, you don’t need to adjust your schedule and so on.
Basic rules for running before bed
- The evening race takes place no earlier than an hour after dinner. Otherwise, the stomach will not be able to digest food one hundred percent, because during running its efficiency drops to 60%, which can cause attacks of nausea, vomiting and diarrhea later.
- At the end of evening running exercises, a small intake of dairy products is allowed, no more than a quarter of the size of the usual daily food portion.
For athletes who are interested in increasing strength and maintaining the highest possible muscle mass, it is always recommended to drink casein protein. This instruction can also be followed by people whose profession requires enormous physical effort during the day.
- Jogging before bed should not last more than 40 minutes. For endurance athletes, it is enough to cover 4-5 km at an easy pace, followed by marathon distances, but on a free day.
Those training speed should do 3 small runs of 100 or 200 meters at high acceleration. After sprint races, you are allowed to take a nap no earlier than 1-1.5 hours later.
What to eat before evening runs
Jogging in the morning should be on an empty stomach. It’s better not to do this in the evening, but you won’t get a good dinner either. The ideal choice would be a salad, soup, or light lunch. Proteins with carbohydrates, which contribute to faster recovery after a run, should definitely be on the menu.
You can make a steamed omelet that is the perfect complement to cooked chicken or beef. When you don't feel like eating, you can eat something like bananas or apples. Homemade yogurt helps relieve hunger and maintain strength.
Recommendations for beginners
To prevent evening jogging from causing discomfort, you should take note of the following tips:
Can't harm your sleep
Evening running should not lead to sleep problems. Some people, after running and taking a shower, immediately want to fall asleep, while others have difficulty falling asleep after physical exertion.
Each person empirically chooses the best option. But running in the evenings should not be allowed to harm healthy sleep, since in such a case the training will not bring the expected effect.
You can't run after eating
You should plan your day so that at least 3 hours have passed since eating before a run, and at least 2 hours after a light snack. A small portion of carbohydrate food eaten before a run will not do any harm. If jogging is carried out immediately after work, you can refresh yourself with a glass of juice, kefir, or fruit.
Running with a full stomach causes nausea and a feeling of heaviness, which prevents you from running fast and long
Drinking regime
If there is a lack of fluid throughout the day, you may not feel any unpleasant changes at the end of the day, but when running this will definitely affect you: fatigue will come much faster. Pure water should be drunk throughout the day.
Need to watch the weather
A person who regularly goes for evening jogs should monitor the weather. In the summer, before the sun sets, the air temperature is several degrees higher, so running at dusk is more comfortable. During the winter months, there is a sharp drop in air temperature after sunset. Therefore, the timing of evening runs should be chosen based on the temperature at which it is easier to run.
Psychological support
In order not to succumb to laziness, you should tell your friends and acquaintances about your plans for the evening, and report it on social networks. In such cases, it will be awkward to stay at home, although no one will ask for a run report.
Increasing loads
Any physical activity that causes the body to increase its functioning requires consultation with a doctor. A person may feel good, but for some reason the training will be harmful. If your doctor allows daily running exercises before bed, you should remember that they must be increased gradually, since subjective sensations can be deceiving.
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Who is the evening suitable for?
I already mentioned that there is not much difference between running in the morning and in the evening, and above all, it is worth focusing on your preferences. Most fitness trainers say that morning exercise has great benefits: it speeds up your metabolism and helps you burn calories more actively—if you run on an empty stomach. This is all true, but...
It’s easy to talk about getting up early for those for whom sports are work. Others need to come back to everyday reality and answer a few questions honestly. Can you run in the morning? What time do you need to get up to run and get to work? What time will I have to go to bed to wake up?
Something tells me you don't like the answers. What can you do, the modern pace of life dictates its own criteria, but this does not mean that you are sad, that you agree and do nothing. Doesn't it work in the morning? Run in the evening! This option has its advantages:
- This helps to stretch the body after a working day. This is especially important if you have a sedentary job.
- Relieves stress and relaxes. Unlike a morning run, which only upsets you.
- Improves sleep at night by saturating the body with oxygen.
“Owls” especially love to run in the evenings: until that time, their biorhythms “swinged” and were at the peak of activity.
Running will help direct your energy in the right direction and focus your attention. If you're a night person, you probably often work or specialize late into the night, and even after midnight—an evening run can help you concentrate and spend your time even more productively than usual.
Of course, all the benefits of evening jogging will remain only if the criteria for proper nutrition are met. I'll talk more about this below. Meanwhile, the most important thing is how exactly you should run in the evenings so that the results do not keep you waiting.
When to run - morning or evening?
There is no single correct answer to this question. You need to choose the time taking into account your physical activity, goals, and work schedule. To lose weight, it is better to exercise in the morning and give preference to interval training. But for some people, early jogging does not bring benefits, but only exhausts the body.
To run to work, you need to get up two hours earlier, and this is not so easy. But even after making an effort, it will be difficult to give in to free movement, not think about tasks and not worry that you still need to take a shower, get dressed and have time to get to work. For a girl, such a morning is like a super marathon.
How to lose weight while jogging in the evening
Evening jogging for weight loss is a good opportunity to lose weight. But keep in mind that with a significant degree of obesity, running is contraindicated.
You must be careful with this sport, especially if you are a beginner. To prevent damage to your joints, you can start your exercise routine by walking. In the beginning, you can take continuous walks at least 3 times a week.
And after a few weeks, include elements of running and move on to full-fledged running. Basically, it will be able to correctly distribute the load on the body. It is advisable to have time to regain strength for further tests.
Running in the evening for weight loss will only be effective if you run for a long time and regularly. Running for 15 minutes several times a week won't do you much good. It is recommended to run 5-6 times a week.
Many people are interested in whether it is possible to run in the evening every day. In principle, there is nothing wrong with this, but, nevertheless, it is better to leave 1-2 days a week free or assign another type of activity so that the body can rest a little.
Remember that to lose weight you need to run for at least 40 minutes. The fact is that during the first half hour the body receives energy from food purchased during the day, and only then consumes energy reserves in the form of fat. Exercises lasting about 20 minutes won't help you lose weight, but you can use them to stay fit and feel good.
To lose weight, you need to run at least 5 kilometers. But for beginners, such distances can be difficult because in the beginning you may limit yourself to 1-2 kilometers.
It is important to monitor your breathing . So how do you breathe in through your nose and out through your mouth? If you have trouble breathing, take a quick step. Find your running speed. It all depends on age, physical condition and other factors.
To achieve good weight loss results, you need to run at a different pace, recognizable as interval running. For example, you can combine a fast pace with running, and then accelerate to the maximum.
In addition to being able to run in the evenings, consider the following points:
- Choose the right place to run. Try to avoid highways and busy roads. After all, the air near such places is saturated with harmful substances and has a strong effect on the body. For running, it is better to choose parks, nature, forests, and stadiums.
- It is believed that the optimal time for evening jogging is 19-22 hours. A common mistake beginners can make is running after a heavy dinner. Remember, however, that this is harmful to the body, because eating in the evening helps to transfer biorhythms to a passive state and there is no need to expose yourself to physical activity. Running after work and an hour of rest is a great solution. You can eat something light, such as a banana, or drink a glass of kefir.
- Before jogging, do a short warm-up - walk around, bend and turn. This will help prepare your body for stress and reduce the risk of injury.
- Wear appropriate clothing for the weather without restricting your movement, and quality running shoes.
- If you're running in cold weather, remember simple safety - choose smooth, well-lit roads.
- When you finish running, don't stop suddenly. Slow down, take a step and only then stop.
What should be your running technique, heart rate and breathing?
The running technique is the same at any time of the day: it is advisable to land on the center of the foot (closer to the toe) and place the foot completely on the surface. You can’t lean forward too much, and you need to move your bent arms in time with your steps.
There are many breathing techniques, but beginners do not need them. It is enough to know that you can breathe through your nose and mouth. A beginning athlete should be guided by his own sensations - the body itself will tell you how to breathe correctly. If your breathing becomes difficult, it means the tempo is chosen incorrectly. In this case, you need to slow down or walk quickly, but you cannot stop suddenly.
The heart rate should be no more than 100 beats per minute. If you are committed to serious achievements, keep a training table and strive for great results, then electronic sports gadgets will be useful for calculating information about physical activity: smart watches, fitness trackers, etc.
Your body will be better prepared for running
In the morning, you will need more time and effort to warm up sufficiently after sleep and prepare for a run. Especially if after training you need to go to work and you are in a hurry to get everything done. But by the evening you have definitely already moved, the muscles have partially warmed up and stretched, and the body is quite ready for the upcoming load.
