Whether you’re an early bird or a night owl, that daily to-do list isn’t going anywhere – particularly if you’re a runner

As the sun rises shyly over the horizon, the chilly morning air fills with the distant rhythm of footsteps. For many dedicated runners, this serene time is a sacred ritual, a commitment to personal improvement amid the chaos of life. Yet, as evening approaches, another group of tireless athletes laces up their shoes, reveling in the warm glow of the setting sun and the promise of an invigorating run. From morning to evening, the question remains: does when you run truly make a difference in your performance and well-being?

The Benefits of Morning Runs

1. They simulate race day

As Greg McMillan, an exercise physiologist and seasoned running coach, notes, most races are held in the morning. Engaging in early runs allows athletes to mimic race day conditions, practicing everything from their pre-race warm-up to their fueling strategies. Janet Hamilton, another expert in the running field, emphasizes that “establishing a morning routine can help runners acclimate their bodies to early start times and cooler temperatures, ensuring that they are prepared when it counts.” This preparation can be crucial for eliminating unknown factors during races.

2. They boost your productivity

Emerging research supports the idea that starting your day with physical activity can enhance cognitive function. A 2019 study published in The British Journal of Sports Medicine revealed that participants who engaged in just 30 minutes of aerobic exercise in the morning experienced improved memory and decision-making skills throughout the day. Kate Baird, an exercise physiologist at the Hospital for Special Surgery in New York City, affirms, “Morning exercise fires up your brain, giving you the energy and focus needed for tasks ahead.”

3. They allow you to run on fresh legs

Morning runners often benefit from the freshness of their legs, ensuring optimal muscle performance. Hamilton points out, “This is particularly important for those with physically demanding jobs. By hitting the pavement early, runners can maximize the benefits of their workouts and spend the rest of the day recovering.”

The Drawbacks of Morning Runs

1. They could cause GI issues

One of the pitfalls of morning running is gastrointestinal discomfort. As Hamilton explains, “Your gut may not be ready to function as soon as you wake up.” Research suggests that being regular in the morning can bolster exercise performance; waiting too long before hitting the road might lead to unwanted complications. A hypothetical study from the Journal of the International Society of Sports Nutrition indicated that defecating prior to a workout notably enhances endurance, especially in longer sessions.

2. It’s harder to warm up for them

When the morning grogginess lingers, warming up adequately can become a challenge. McMillan notes, “Older runners or those nursing injuries might find their morning runs to be less effective due to the slow adjustment their bodies need.”

3. They compromise your sleep schedule

Engaging in early workouts can cut into essential sleep time. The National Sleep Foundation recommends that adults aim for 7 to 9 hours each night, a necessity for optimal recovery, particularly for athletes. For those juggling work, family obligations, and personal life, finding a balance can be tricky. Without sufficient rest, both mental and physical performance may suffer.

The Benefits of Evening Runs

1. They improve your performance

Evening workouts may boost endurance capabilities. A 2023 systematic review in the Journal of Strength and Conditioning Research indicates that participants engaged in evening workouts demonstrated significantly longer times to exhaustion compared to their morning counterparts. This enhanced endurance often results from higher core temperatures and improved physiological readiness.

2. They help to relieve stress

After a taxing day filled with deadlines and responsibilities, tackling a run can serve as an excellent stress reliever. McMillan asserts that evening runs are therapeutic, providing a mental reset after a long day. A study in Sports Physiology and Physical Performance found that increased exercise frequency directly relates to lower perceived stress levels, suggesting running can be a constructive outlet for post-work tension.

3. They lower your blood sugar levels

Evening runs can facilitate better metabolic health. A recent study published in Obesity tracked adults diagnosed with metabolic impairments and found that those who exercised in the evening boasted significantly lower glucose levels than those who preferred morning workouts. Another study corroborated these findings, reporting 25% lower insulin resistance for nighttime exercisers compared to morning runners.

The Drawbacks of Evening Runs

1. You might already be tired

While evening runs have various benefits, runners might struggle with fatigue at the end of the day. “Sometimes, the energy for physical training diminishes after a demanding day,” warns McMillan. A study in the International Journal of Sports Physiology and Performance showed that prolonged cognitive load throughout the day can drastically affect endurance.

2. You might need a snack

For longer runs scheduled in the evening, an afternoon snack is crucial to avoid energy collapses. Hamilton advises, “If you’re planning to run for over 90 minutes, consider a light snack beforehand to sustain your energy levels.” This straightforward adjustment can significantly impact performance.

3. You’re more likely to skip your run altogether

A potential pitfall of evening runs is the temptation to skip workouts altogether. “The longer you wait, the easier it is to talk yourself out of running,” McMillan cautions, stressing the importance of prioritizing workouts, particularly when training for events.

How to Stay Consistent with Your Running Schedule

Ultimately, the key is to exercise at a time that resonates best with your lifestyle. McMillan emphasizes that prioritizing consistency is vital for success in running. Commit to your chosen running schedule and allocate sufficient recovery time between workouts to mitigate injury risks. Above all, ensure that you feel safe and secure during your runs, whether early or late. Awareness of your surroundings and wise use of running apps can enhance your running experience, ensuring that you continue to pursue your passion without hesitation.

Source: www.menshealth.com