So I have been running for a few months now and this is usually in the morning. Now I have never had a problem with getting up early, usually I am awake before the alarm. I would be awake before the alarm because I would be freaking out if I overslept (which rarely happens) and be late. So for me running in the morning is not really a problem.
Then sometimes I would come home after work and go for a run. It is quite funny to see the difference between the morning and evening runners. In the morning you see more guys running and in the evening you see more girls gossiping… fair enough, why not?
So is there a difference between running in the morning and evening, besides the obvious gossip update.. So I did some research on what the difference is and what would be the best for you.
- Mainly, your body has already “loosened” up and less rigid, it is easier to stretch and faster to get into running mode.
- Feeling stressed out after work? Running can help to de-stress and clear your mind, it will also help you get into sleep faster if you are still thinking about your lousy day.
- If you do not want to run alone, your colleagues and peers will be most likely to join you in the evening than in the morning.
- Sweating will make you both mentally and physically will feel good. You will feel a burst of energy flow through you, you will not feel guilty if your dinner is sinful.
- Okay, the last one might not be too convincing to be considered an advantage, its more for seasoned runners, beginners might feel totally drained, and cannot wait to hit the shower and bed.
If you are an avid runner or training for a completion you might want to incorporate some morning run into your training routine. This because most of the running events are held in the early hours of the morning. So some training in getting up early!
Some claimed from the internet that morning run burn fat faster, I do not know how true, let me know if it works for you.
Is there a best time to exercise? Two of the top reasons people give for not exercising regularly include lack of results and lack of time. So, for many people, the best time to exercise is the time that is most convenient and the time that fits into a busy schedule.
Research on exercise and time of day is growing, but still limited and not without controversy. In general, if you can find a time for exercise that you can stick with consistently, you will be much more likely to train regularly and get better results.
Circadian Rhythms
Human sleep and wake cycles follow a daily cycle called circadian rhythms. It’s this cycle that regulates our body temperature, blood pressure, alertness and metabolism, among other physiological functions. In general, these rhythms conform to our 24-hour day and may be reset based upon environmental cues. The time of day that we typically exercise is one of these cues. Research by the University of North Texas, in Denton found that although circadian rhythms are inborn we can reset them based upon our behaviors. For example, using an alarm clock, establishing meal times and even when we workout are all cues to help rest our rhythms. They found that people who consistently exercise in the morning “teach” their body to be most ready for exercise at that time of day. When they switched to evening exercise, they didn’t feel as strong.
The ability to adjust your rhythms is important for athletes training for a specific event. The message is to train at the same time of day that the event will occur. Research supports this advice. Studies show that your ability to maintain exercise intensity will adapt to your training time. Therefore, if you do your marathon training in the morning, you may perform better on race day (marathons typically start in the morning). But if you train in the evening, a morning race day may leave you feeling weaker and slower.
Individual Differences
Some people are just naturally morning people. They have no trouble exercising fist thing in the morning. Others don’t get moving so quickly and are more likely to feel like exercising later in the day. If you have such an obvious preference it’s pretty easy to decide what sort of exercise schedule you might stick with. The interesting thing is that research shows that no matter when you think you are better able to exercise, almost all of us are, in fact, physically stronger and have more endurance in the late afternoon.
Changing Schedules
Not everyone can choose to exercise when they feel like it. Work and family commitments often take priority and we end up squeezing in some exercise. If you find that the only time you have to exercise is when you least feel like it, don’t despair. As we learned earlier, you can change your rhythms and your body can adapt to a new exercise time. However, it may take about a month to reset your internal exercise clock.
Research on the Best Time to Exercise
While there is specific research being conducted on this topic, unfortunately the answer to the question, “What is the best time for exercise?” varies based upon the specific question you ask, your training goals, and your exercise adherence. Here are some of the latest specific research findings:
- Late Afternoon is Best for Exercise
Research shows that the optimal time to exercise is when our body temperature is at its highest, which, for most people is 4 p.m. to 5 p.m. (body temperature is at its lowest just before waking). - Strength is Greater in the Afternoon
Dr. Hill reported that strength output is 5% higher at around mid-day; anaerobic performance, such as sprinting, improves by 5% in the late afternoon. - Endurance is Greater in the Afternoon
Aerobic capacity (endurance) is approximately 4percent higher in the afternoon. - Injuries Are Less Likely in the Afternoon
Afternoon exercise is the best if you want to avoid injuries for many reasons. We are most alert; our body temperature is the highest so our muscles are warm and flexible; and our muscle strength is at its greatest. These three factors make it less likely that we will get injured. - Morning Exercisers Are More Consistent
Even though afternoon exercise might be optimal from a physiological standpoint, research also shows that morning exercisers are more likely to stick to it that late-day athletes. - Evening Exercise and Sleep
Most research supports the idea that exercise can improve sleep quality. But does exercising too late in the evening keep you up? Studies have shown improvements in sleep from both morning and afternoon exercise, so it’s not yet clear if evening exercise keeps you up. One study even showed that vigorous exercise half an hour before bedtime did not affect sleep.
One thing that is agreed upon is that sleep deprivation can hinder sports performance.
The Bottom Line
The good news is that you get to decide the best time for you to exercise based upon your personal goals, schedule and lifestyle. Ideally, you will pick a time that you are able to stick with consistently and make part of your daily or weekly schedule. If you are training for competition, it’s wise to modify your training to accommodate the event start time, and it’s always wise to warm up before any workout.
Some of the Sources for this post:
David W. Hill; Kirk J. Cureton; Mitchell A. Collins, Circadian specificity in exercise training, Ergonomics, Volume 32, Issue 1 January 1989, pages 79 – 92.
Youngstedt, S. t al. Is sleep disturbed by vigorous late-night exercise?[, Medicine & Science in Sports & Exercise. 31(6):864-869, June 1999.Medarov, B.I. “Hour-to-hour variation of FEV1/FVC” Chest Medarov 126 (4): 744S.
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