Morning vs. evening runs: What’s the best time to go running?
Whether you’re an early bird or a night owl, chances are there are many items on your daily to-do list – especially if you’re a runner. After all, runners need to fit in good sleep, hydration, nutrition and, of course, training, all while making time for work, family and a social life.
The time of day that you choose to run is often determined by how all of these factors play out in your personal life – and there are various benefits and drawbacks to both morning and evening runs. Even if you’re devoted to your morning run routine, you might be missing out on key benefits of evening runs. Likewise, if you’re an avid evening runner, you might want to rethink how morning runs could change your training for the better.
We spoke with exercise physiologists and running coaches to help you determine your optimal workout time – and how this can improve your running performance.
What are the benefits of morning runs?
1. They simulate race day
As exercise physiologist and running coach Greg McMillan notes, and as many of us know already, most races are held in the morning. Therefore, if you run in the morning consistently, you can mimic race day conditions and practice your pre-race warm-up, fuelling strategy, timings and more.
Janet Hamilton, an exercise physiologist and running coach with Running Strong, also stresses the importance of simulating race day to eliminate unknown variables, and says that you won’t be as prepared for a morning race if you only ever run in the evenings. By adjusting to a morning run routine, she explains that you can get used to eating an earlier breakfast, facing cooler temperatures and adjusting your sleep schedule so that you have enough energy when you wake up.
2. They boost your productivity
According to research, kickstarting your day with just a 30-minute run may be all you need to feel more productive.
A 2019 study published in the British Journal of Sports Medicine examined a group of 67 sedentary and older men and women, who performed 30 minutes of aerobic exercise on a treadmill in the morning, along with three-minute walks every half an hour throughout the rest of the day. The researchers’ findings suggest that starting your day with 30 minutes of moderate-intensity exercise may improve cognitive function related to memory and decision-making skills.
What’s more, as explained by Kate Baird, an exercise physiologist at the Hospital for Special Surgery in New York City, exercising earlier in the day means that you’re more likely to feel focused and productive from the off. ‘This includes mood-boosting endorphins and neurotransmitters that help with focus and mental clarity,’ says Baird, who adds that you may also feel a sense of accomplishment from getting something done first thing in the morning.
3. They let you run on fresh legs
Running in the morning ensures that you start your workout with fresh legs, which is especially helpful if you know you’re going to spend all day on your feet, says Hamilton.
This is a particular bonus for runners who work long shifts at physically demanding jobs, as running in the morning helps them to get the most out of their muscles. Plus, walking can boost recovery after high-intensity exercise, so your day can be spent bouncing back from your morning workout and preparing for the next.
What are the drawbacks of morning runs?
1. They could cause GI issues
As Hamilton says, your gut may not wake up when you do. She explains that some people don’t empty their bowels until about 10am, which is probably later than they plan to do their morning run.
Research also suggests that it’s probably best to get things moving before your run so that you have more energy. A 2023 study published in the Journal of the International Society of Sports Nutrition tested the exercise performances of 13 triathletes with two cycling time trials: one before defecating and the other one, after. The researchers found that defecating before exercise led to enhanced performance among the triathletes, mainly because the brain received more oxygen and that decreased fatigue.
So, if you’re a person who needs time to move around, be sure to have breakfast and use the bathroom first. Then, you might want to schedule your runs for afternoons and evenings.
2. It’s harder to warm up for them
In the morning, your body needs time to properly warm up and acclimate to the temperatures outside. If you wake up feeling groggy and are hard pressed to fit in a workout, it may be harder to give your body the time it needs to prepare.
‘The quality of the runs can be slightly lower in the morning because you’re still trying to wake up,’ explains McMillan. ‘That can be a challenge for older runners, as well as those who have injury issues and need to warm up a little bit more.’
3. They compromise your sleep schedule
If you’re somebody who spends time commuting into work early in the morning, or goes to bed later at night, working out in the morning might cut into your sleep schedule. As a result, it will be harder to feel refreshed in the morning.
The National Sleep Foundation recommends that adults get seven to nine hours of sleep per night – and for runners in particular, sleep is one of the most important factors for recovery.
Practically, if you work a 9am-5pm job and need time to get ready, commute, take children to school or walk your dog, you might have to start your day very early if you’re to slot in a morning run as well. This could mean getting out of bed around 5am, for example, and going to bed around 8pm, which might not be possible for some busy runners.
What are the benefits of evening runs?
1. They improve your performance
If you wait until the end of the day to do you run, you might tap into some added performance benefits. In fact, research suggests that you’re more likely to run for longer in the evening than you are in the morning.
A 2023 systematic review and meta-analysis published in the Journal of Strength and Conditioning Research examined the effects of exercise on cardiorespiratory responses and endurance performance among 31 studies. The findings? The time to exhaustion was longer during afternoon and evening workouts than it was during morning workouts.
2. They help to relieve stress
According to McMillan, evening runs can help you to unwind and relieve stress after a long day of work – and research backs this.
A 2023 survey published in Sports Physiology and Physical Performance examined the association between exercise frequency and stress among 3,440 Korean adults and discovered that higher-frequency exercise is linked to lower perceived level of psychological stress. This might be because running stimulates a part of your brain that regulates cognitive functions and helps you to deal with stress.
A 2018 study published in Scientific Reports, which examined 26 healthy runners, also suggests that 10 minutes of running can improve executive function, including memory, attention, self control and emotional response.
3. They lower your blood sugar levels
Although running supports your overall wellbeing no matter when you choose to do it, the time of day that you choose to run can have a particular bearing on your metabolic health.
A recent study published in Obesity examined 186 men and women who were overweight or had obesity and were diagnosed with at least one metabolic impairment, like high blood pressure or high cholesterol. The researchers tracked their physical activity, what time of day they exercised and their glucose levels over the course of two weeks. They found that those who did more than 50% of their exercise in the evening had significantly lower glucose levels compared to those who were sedentary, as well as better glucose regulation compared to those who mainly exercised in the mornings.
A study published in 2022 supports these findings. Researchers gathered 775 active participants and assessed their blood sugar levels based on when they exercised. They found that those who performed moderate-to-vigorous activity in the evening had 25% lower insulin resistance than those who exercised in the morning.
What are the drawbacks of evening runs?
1. You might already be tired
If you run in the evening, you might not have enough energy left to devote to your training, which can leave you feeling unmotivated and fatigued.
‘Sometimes, you’re not as fresh mentally or physically at the end of the day, particularly if you had a challenging day,’ notes McMillan. ‘That can compromise your run.’ Hamilton, too, says that the demands of your job can affect how well you exercise after a day of work.
A 2023 study published in the International Journal of Sports Physiology and Performance also suggests that too many cognitively-demanding tasks can have a significant effect on endurance.
2. You might need a snack
If you know that you’re going to be running, say, for 90 minutes or more in the evening, Hamilton recommends eating something in the afternoon to prevent an energy crash while you’re out on your run.
‘It might be a half of a peanut butter and jam sandwich, a bagel or a cereal bar – something to keep you from having hunger pangs while you’re out on your run,’ she says. If you plan to run for less than 90 minutes, though, you can probably get away with a few sips of a sports drink or another light snack.
3. You’re more likely to skip your run altogether
If you wait until the evening to run, you might give yourself more time to talk yourself out of it altogether. McMillan explains that your workouts – especially if you’re training for an upcoming race – should be prioritised and putting them off until the evenings may leave you feeling less motivated to get them done.
How to stay consistent with your running schedule
The most important thing is to exercise at a time of day that works best for you. No matter whether you’re waking up with the sun to run, or squeezing in a workout before you eat dinner, McMillan emphasises that consistency is always king.
As he adds, a consistent running schedule ensures that you have an organised ‘stress-rest cycle’, where your body has enough time to recover between workouts – and which can help to prevent injury. To do so, he suggests picking one time of day to run and giving yourself 24 hours to recover between each outing.
It’s also crucial to note that you should feel safe when you run, whenever that may be. You’re less likely to stay consistent if you’re concerned about running outdoors in particular areas at certain times, so use the help of running apps, local runners and your best judgment on where and when to run.
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