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What is the best time to go for a run?

If you are new to running, you may wonder when is the best time to run. Do you only have time in the morning or on your lunch break? Are you a night owl who feels Most motivated at night?

While not everyone can choose what time of day to run during the week, you will still reap the benefits of running in the morning, afternoon, or late evening.

Check out the pros and cons of running at different times of day, as well as our tips for maximizing your performance.

Benefits of Morning Jogging

Running in the morning has many physical and mental benefits. For those who struggle with motivation, getting your exercise out of the way in the first place can be a good way to build a healthy habit.

On the other hand, it can be difficult to set an alarm clock an hour or two before dawn and force yourself to get out of bed if you’re still grumpy.


Jogging or running in the morning can give you energy that keeps you going throughout the day and improves your concentration.(1)

A morning jogging routine can also lower your blood pressure and improve your sleep patterns.(2) It also speeds up a person’s metabolism, which improves it. Burning calories throughout Day

Additionally, I run in the morning. A healthy dose of oxygen to your body. The high amount of oxygen in the morning air makes breathing easier.


Running in the morning can feel harder than other times of the day.

Immediately after you wake up, your joints may feel stiff, and your muscles may be tense and flexible. This means that you lack the necessary muscle control and coordination when you are running.

Taking time to add a Dynamic warm-up routine In the morning before you run, so you’re not fighting resistance in your muscles as you run.

Running at lunchtime or early afternoon

Want to avoid the afternoon slump? Running in the afternoon or early afternoon is a great way to break up the day and fight fatigue.


The middle of the day has the best conditions for a high-intensity run. You’re not tired from a long day at work, and you’ve had breakfast or lunch to give you energy.

Also, it will give you more energy to finish your tasks at work. Just half an hour of moderate exercise can relieve cognitive fatigue.(3)


Running after lunch can be very difficult.

Your body needs more time to digest depending on how heavy and filling your lunch was. To avoid dealing with digestive issues (eg, stomach cramps) during intense interval training, follow these guidelines:

  • Wait about 30 minutes. After a light breakfast before running.
  • If you ate a big lunch, Wait for 1.5 to 2 hours. before your race.
  • If running after eating doesn’t make you feel good, train yourself. Before lunch.

However, it can be difficult to operate because your energy stores are not fully charged.

Nutritional guidance for runners:

Do you want to know what you should eat before, during and after running? Find out in Nutrition Guide for Runners.

Running at night or in the evening

For some of us, running at night or in the evening is the only time we have time to exercise. It can also be a great way to blow off steam or relax after a long day.

While it’s best to avoid high-intensity running before bedtime, running in the evening overall can help you catch more Zs.


Are you stressed at the end of a busy work day and having trouble relaxing? An easy endurance race It might help you blow off some steam. You may also have more time in the evening for a proper warm-up and stretch.


Traditionally, we’ve been told that exercising late in the evening can disrupt our sleep patterns due to cortisol, a stress hormone.

However, a 2019 study concluded that exercising at night can help with sleep — as long as it’s an hour before bedtime.(4) This means you should schedule your run at least 2 hours before bedtime and avoid high-intensity exercise such as interval training or running.

Find the best time to run according to your individual goals.

No matter what day you run, there are pros and cons as well as different training effects. When you schedule your runs, think about your individual goals. Do you want to lose weight, reduce stress, Be quickor run away?

One study looked at the best training times for men and women. For men who want to lose weight, evening exercise has been shown to increase fat oxidation and reduce systolic blood pressure and fatigue.(5) In the same study, for women, exercising in the morning reduced belly fat, while exercising in the evening was good for muscle function.


The Adidas Running app has a goal setting feature. You can decide between a daily, weekly or monthly goal. Set your target calories, distance, duration and more!

No matter what time of day you run, there are pros and cons.

Here are the key takeaways:

  • If you want to maintain your performance level, you can train at any time of the day.
  • Make sure you warm up properly.
  • Mid-day runs are perfect for intense interval training to boost your performance.
  • Training for general goes on. Rest and recovery Best done in the evening.

Basically, the best time for you to run is when it feels easiest for you. Factors such as daily schedules, sleep patterns, work, leisure time, family, and meal times usually play a role when planning your runs.

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