When should I run in a day? Morning, Afternoon, Evening or in the Night?

"I feel the lack of sleep in the morning and find it difficult to run.".

"I return from work, I feel exhausted, and that prevents me from walking, running, or doing other workouts."

"If I run in the late evenings, it takes longer to get to sleep after I hit the bed."

If you have been through one of these musings, this article is for you.

When is the best time to run in the day? How to decide? What insights could help?

Morning Runs:

Pros-> Your body is rested well and ready for a run, provided you got at least 7 hours of quality sleep. Your productivity can get much better throughout your day after a morning run. Morning runs boost your hunger levels. As you consume a healthy breakfast post your runs or a workout, your body is in the best position to absorb all the nutrients to rejuvenate you for the day. Morning runs also motivate you to hit the bed the previous day on time to get enough sleep. Morning runs or workouts can always burn fats better throughout the day.

Cons-> If you did not get quality sleep, it is better not to run in the morning. Big NO to both speed workouts and long runs. Pushing your body would only make things worse for you, both health and recovery from previous workouts. Colder weather may demand longer warm-ups vs. warmer weather.

Afternoon Runs:

Pros-> A few runners prefer to run in the afternoon because they can beat the lethargy which they feel post their lunch. A short run definitely surges energy levels in the body, both physical and mental. If you had a very light lunch, you might run 30 minutes post your lunch. If you had a large meal, run at least after 2 hours. Running an hour before lunch is also a great idea than running post your lunch.

Sometimes, even though you don't like running in the afternoons, you might end up doing a few of these if you train for races that happen under hot weather conditions. Most ultras demand running under dehydrating weather. So, training in the afternoon comes in handy.

Cons-> If it is a weekday, you might run between your work and may need a shower, taking additional time from your schedule. Not everyone may have that flexibility. Work schedules can always come your way and prevent you from doing afternoon runs.

Evening Runs:

Pros-> If you run in the early evening hours, you may get ample time window to decide your dinner time. The earlier you have dinner, the more digestion post your runs can be good for you to prevent fat accumulation in the body. It is a healthier choice for those who cannot do morning runs. Evening runs can act as a good stress reliever, especially if you have had a hard or a long day at work.

Cons-> If your daily schedule demands a lot of standing or physical energy, you may feel exhausted if you run in the evening after your work. It would get much hard if you have to do any speed workout.

Night Runs:

Pros-> The weather is much cooler at night than during the day hours, which can ease your runs. If you could run early, it can help you get good quality sleep.

Cons-> If you run too late in the night and try to go to sleep, you find it difficult to get sleep immediately. It may even lead to less sleep causing more tiredness for the following day. If your work schedule allows you to start late in the day, this could be the best running time for you.

Some locales are busier in the evening or night hours, preventing you from running in the crowds. Also, the night visibility can get poor, leading to hazards on the road. It becomes much worse for barefoot runners. Sometimes, you need to consider safety aspects as well for the night runs.

Summary:

While each approach brings pros and cons, you are free to decide what works best for you to reap wellness for you. Our body is very adaptive to what we do consistently.

I personally recommend running either in the morning or in the early evening, provided your schedules allow it. If not, you could either do lunch runs or the night runs in that priority. If you are running at the night, run at least 2 hours before you hit the bed, which would give ample time for both dinner and digestion before hitting the bed.

Sometimes, it is about the mental resilience to run at a specific time of the day. If you can run at some time of the day and still not do it, it's an opportunity for you to work on mental strength by running at that time. It could be morning, afternoon, evening, or night.

If you have BP or diabetes, the best is to consult your doctor in deciding what should be the best time for either runs or other exercises.

Keep running. Cheers.

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