It burns calories, strengthens bones and joints, relieves stress, and boosts cardiovascular health. What's more, running doesn't require an expensive gym membership. You can strap on a pair of ASICS running shoes and hit the pavement, the trail, or the treadmill any time of day.
But what time of day is the best for you? Here are a few of the pros and cons of running at different times of the day or night.
Early morning
If you have a hectic schedule, early morning may be the only time you can run. Or, you might be a natural early bird who prefers to run at the crack of dawn. Either way, bear in mind that the brain may be foggier, body temperature lower, and muscles stiffer in the early morning. But don't let that deter you. Kicking off your day with a morning run revs up metabolism, lowers blood pressure, and improves focus for a more pleasant day ahead. Plus, a run in the morning leaves your evening hours open for other activities.
Mid-morning
If your schedule permits, you may want to wait until mid-morning to gear up and go for a run. The temperature is warmer for outdoor running, and your body may respond better to running at this time of day. By mid-morning, your muscles and joints have had some time to loosen up. In addition, taking a few hours between your breakfast and your run allows for proper digestion, which prevents gastrointestinal issues along the way. Because testosterone levels peak during mid-morning, you can build muscle by running bleachers or by cranking up the incline on your treadmill.
Lunchtime
Running at lunchtime may or may not be ideal, but it does offer some benefits. Because of its energy-boosting effects, exercise of any kind at lunchtime can make your afternoon more productive, so a lunchtime run works well if you work a full day. Running at lunchtime also offers a good transition between work and play if you work or go to school in the mornings. To avoid stomach upset, always eat your lunch after your run, and pack it the night before if you're on a tight schedule.
Afternoon
There are loads of benefits to running in the afternoon. It's the brightest and most temperate time of day for running outdoors, and muscles are naturally warmer in the afternoon. In addition, body temperature, energy stores, and lung capacity are all at their peak in the hours between lunchtime and dinner. Because your body is primed for physical exercise in the afternoon, it's a good time for sprints or high-intensity interval training (HIIT). This is a workout that combines short intervals of very fast running with short intervals of jogging.
Evening
When all you feel like doing is relaxing, it can be hard to find the motivation for a run at the end of the day. However, if your day is packed with classes, meetings, childcare, or other things, an evening run can be a great way to decompress. Paired with a warm bath or shower, a nighttime run can also prepare your body for better sleep.
For optimal safety after dark, make sure to wear reflective clothing so that drivers, bicyclists, and pedestrians can see you. To avoid bumps and potholes, run in well-lit places, or invest in a running headlamp and run against traffic. Lastly, always carry your cell phone on an evening run and download a GPS app to share your route with family or friends.