You can run at any time of the day. It's also fine to run every day, as long as you don't overdo it. Take into consideration the pros and cons of running at night, and figure out what works best for your body and schedule.
So what is the best time to run? The common running hours are early morning (6–7 am), late afternoon (3–5 pm), and evening (6–8 pm).
While some may caution individuals about how working out at night can disrupt your sleep, one study even found that those who lifted weights in the evening got better quality sleep and slept for longer than those who did the same workout in the morning.
Build lower body muscles
Testosterone is a hormone involved in muscle building, and it is at a high concentration in the morning between 5.30am to 8am. So, if you want to build lower muscles such as glutes, quads and hamstrings, morning is a good time to run.
You can de-stress after a long day.
Running at night simply makes you feel better. No matter how bad your day was, it's over now, and running is your reward. So go sweat out the stress and release some feel-good endorphins with a run in the dark.
You can run at any time of the day. It's also fine to run every day, as long as you don't overdo it.
To prevent injuries, it's best to schedule your run at the time of day when your core body temperature hits its peak. This is between 4 pm and 7 pm. Higher core temperature means joints are lubricated, muscles have more nutrition and oxygen, and blood flow increases.
According to research, your exercise benefits are maximized when your body temperature is at its highest. 4 For most people, that is between 4 p.m. and 5 p.m., though some studies extend this time to 7 p.m.
It has been known for some time that most physical activities are best performed in the mid- to late-afternoon, as this is when body temperature peaks, meaning the muscles are at their most supple and running at speeds that feel tough in the early morning will feel much easier.
In general, it's recommended to eat before running. This gives your body the fuel it needs to exercise safely and efficiently. If you prefer to run on an empty stomach, stick to light to moderate running. Take a break if you start to feel lightheaded.
If you still prefer workouts later in the day, they can have their own unique benefits, too. Evening exercise — between 6:30 p.m. and 8:30 p.m. — “greatly” increased upper body muscle strength, power and endurance, and enhanced overall mood for women, according to the study published in Frontiers in Physiology.
It's also important to complete your workout at least 1 hour before bedtime. If possible, aim to finish at least 90 minutes before you head to bed. This will give your body enough time to wind down.
Working out after 8 p.m. may lead to troubled sleep, while others claim that at 7 p.m. workout may help you gain a better sleep at night. The best schedule to workout is the time when you can be most consistent. At a glance, working out at night may seem the worst time of all.
Studies show that running just 5 to 10 minutes each day at a moderate pace may help reduce your risk of death from heart attacks, strokes, and other common diseases. But the same research also shows that these benefits top off at 4.5 hours a week, meaning there's no need to run for hours each day.
There's no right or wrong age to become a runner. Unlike other sports, particularly stick-and-ball games, it's never too late to decide that you want to get into running. Whether you're 15, 50 or any other age, if you wake up one day with the urge to become a runner, you can and should do it.
“When running at night, in the dark, objects further away aren't visible and you only have close-by objects to use as reference, and so you get a greater sense of speed compared to running during the day.” Most people who have done track workouts in the dark will agree that it seems to take more effort to hit a given ...
Jogging for 30 minutes a day is a good form of exercise, without exertion, so it can be maintained for a long time. Jogging for 30 minutes a day can burn from 200 to 500 calories, the level of energy consumption is suitable for people who need to lose weight and exercise.
Aim for 30 minutes per session. Allow a minimum of 8 to 12 weeks to build up to regular running. Aim to increase your jogging time each session, and alternate between walking and jogging.
Beginner runners should aim to run 2 – 3 miles (3.2 – 4.8 kilometres) in 30 minutes. Even if you're taking regular walking breaks, you should be able to run this distance in half an hour.
Running Faster Burns Calories More Efficiently
Since it's more efficient, you'll burn more calories per mile when you're going faster — even if it means you're running for a shorter amount of time.
Studies have found that moderate-to-high aerobic exercise like running can reduce belly fat, even without changing your diet ( 12 , 13 , 14 ). An analysis of 15 studies and 852 participants found that aerobic exercise reduced belly fat without any change in diet.
It was shown that the runner was able to run constantly at a speed of almost 7 km/h, achieved the distance of 164 km, and lost 1 kg of visceral fat. For everyday life it takes about 4 marathons to lose 1 kg of visceral fat mass.
Exercising too close to bedtime could cause you to take longer to fall asleep. Exercising immediately after eating dinner could cause muscle cramps and indigestion. If you miss a morning workout you can make up for it in the evening, you can't do this with an evening workout.
In general, it is fine to work out at any time of day. That said, some researchers suggest that you should stop exercising at least 90 minutes before sleep. This time allows heart rate to slow down and body temperature to return to normal.