Best Time of Day to Go For a Run: AM vs PM vs Evening

Finding the Best Time of Day to Go For a Run

Running is one of the most convenient and effective forms of exercise. It requires little equipment, can be done anywhere, and provides great cardiovascular and fat-burning benefits. However, to enjoy your runs and get the most out of them, timing is key.

The time of day you choose to lace up your running shoes can impact your motivation, performance, and overall experience. Factors like energy levels, schedule, and weather conditions may dictate when you can fit in a run. Here is an overview of the pros and cons of different run times to help you determine when is truly the best time of day to go for a run.

Common Running Timeframes

While you can run at any time your schedule allows, most runners tend to favor certain windows of time:

• Early Morning: Anytime between 5-7 AM
• Late Morning: Between 10 AM to noon
• Afternoon: Early afternoon around 1-3 PM
• Early Evening: Around 5-7 PM
• Night: Anytime after 7 PM

The Potential Benefits of Morning Runs

Let's explore the advantages of getting up early to run first thing in the AM:

Increased Alertness and Energy

The surge of endorphins you get from an early morning run can help you feel more awake and energized for the rest of the day.

Lower Temperatures

During the summer, running first thing in the morning often means milder temperatures and lower humidity levels compared to midday.

Establishes Healthy Routine

Making a run part of your morning ritual can help you stick with running consistency and develop an active lifestyle habit.

Burns More Fat

Some research suggests exercising in a fasted state in the morning may result in a higher proportion of fat burned compared to carbs.

Flexible Schedule

You can get your run in before your work and family responsibilities pile up and derail your workout plans.

Sense of Accomplishment

Completing your workout early breeds a sense of success first thing in the day.

Potential Downsides of Morning Runs

Running first thing in the AM also comes with some drawbacks:

Interrupted Sleep Cycles

Having to wake up 1-2 hours early interrupts your body's natural sleep rhythms, which can make you feel groggy.

Dehydration and GI Issues

Not eating or drinking fluids before an early run raises the risks of dehydration, side stitches, and GI discomfort.

Safety Concerns

Late night or early morning darkness can make outdoor running hazardous in some areas.

Lack of Motivation

Its hard to feel motivated before the sun is up. Willpower is often lowest at 5 AM.

Lower Energy Levels

Your body temperature and metabolism are lowest in the morning, which can limit your running performance.

Afternoon Running Perks

What are the potential upsides of an afternoon run?

Warmed Up Muscles

Your body temperature is highest in the late afternoon, creating more elasticity in muscles and joints.

Energy Boost

Eating throughout the day provides fuel for afternoon runs when energy levels typically start to lag.

Protection from Midday Heat

Waiting until later to run allows the hottest temperatures to subside.

Motivation

You have the entire morning to psych yourself up to get your run in after work.

Lower Risk of GI Issues

Having eaten and hydrated throughout the day reduces likelihood of side stitches or cramping.

Possible Downsides of Afternoon Running

Running in the PM has some potential disadvantages as well:

High Temperatures

In summer, late afternoon may still be hot and humid depending on your climate.

Limited Daylight

Darkness falls earlier during late afternoon runs in the winter.

Fatigue

Mental and physical fatigue from the workday can sap your running performance.

Nocturnal Interference

Exercising too late may make it harder to fall asleep at night.

Busier Trails and Tracks

Afternoon hours see more pedestrian traffic on running paths.

Pros of Evening Running

What perks may evening running offer?

Cooler Temperatures

The heat of midday has usually passed by 6 or 7 PM, along with intense sun exposure.

Stress Relief

A post-work run can help melt away your mental stress and tension from the day.

Social Motivation

Many group runs happen after work hours, providing camaraderie and accountability.

Reflection

Long solo evening runs foster time for self-reflection after a hectic day.

Appetite Suppression

Evening exercise helps regulate appetite and prevents overeating at dinner.

Possible Cons of Evening Running

Running at night also has some drawbacks like:

Safety Concerns

Darkness creates visibility issues and higher injury risk. Reflective gear improves safety.

Disrupted Sleep

Delayed workout recovery and hormonal shifts may make it harder to fall asleep.

Heartburn Risk

Lying down soon after running and eating dinner can trigger heartburn.

Fatigue

Energy levels may already be low after a long day, impacting your run quality.

Limited Time

Family dinners and evening commitments can cut into available run time.

Tips for Optimizing Your Run Time of Day

While individual factors will determine your ideal run time, you can take steps to enhance the experience whenever you choose to run.

Listen to Your Body

Pay attention to when you naturally feel most energetic and motivated to assess your optimal run time.

Map Your Route

Use caution when running in darkness. Stick to well-lit routes and roads with sidewalks.

Fuel and Hydrate Properly

Eat a balanced pre-run meal and drink fluids to avoid dehydration and GI issues.

Control Your Pace

Run at an easy conversational pace since sprint speed suffers in the morning and when tired.

Adjust your Sleep Schedule

If running in the AM, go to bed earlier to accomodate waking up early to avoid fatigue.

Listen to Upbeat Music

Motivating music can boost your energy and performance no matter when you run.

Time it Right

Avoid running right after meals or too close to bedtime. Allow 1-3 hours for food digestion.

How To Pick the Best Run Time For You

Choosing your optimal running time requires some trial and error. Follow these steps to find your ideal timeslot:

Track Your Energy Highs and Lows

Note when you feel most energized and motivated each day for 1-2 weeks. This indicates when youll enjoy running most.

Consider Your Schedule Constraints

Factor in work hours, family time, commute times and other obligations to identify windows for running.

Monitor Weather Patterns

Take note of when temperatures and sunlight are ideal based on weather reports for your area.

Test Different Times

Try running at 2-3 different times of day on varying days for several weeks and compare when you feel best.

Be Flexible

Remain open to shifting your run time as seasons, schedules and preferences change.

Make It a Habit

Commit to your chosen run time and stick with it consistently to make it a habit, which ensures you'll keep running.

Best Running Times Recommendations

While the ideal run time is individual, here are some general recommendations by category:

Morning People

Try running first thing in the morning around 6-8 AM if you are naturally a morning person with peak alertness early.

Night Owls

Aim for evening runs around 7-9 PM if you don't fully wake up until afternoon and stay up late.

Hot Climates

Schedule summer runs in the early morning or evening to avoid midday heat and sun exposure.

Cold Climates

Run anytime the temperature is above freezing during winter, but stick to midday when snow and ice melt.

Time-Crunched

Wake up 30-60 minutes early to fit in AM runs before your day gets too hectic if you are very busy.

Digestive Issues

Avoid running directly after meals if prone to GI problems. Try exercising 90+ minutes after eating.

Insomnia Prone

Run in the morning or afternoon at least 3 hours before bedtime if late workouts disrupt your sleep.

Sample Running Schedules

Here are two sample running schedules showing optimal times for different populations:

Early Bird Schedule

• 5:30 AM - Wake up
• 6:00 AM - Light pre-run snack
• 6:15-7:15 AM - Run outdoors
• 8:00 AM - Post-run breakfast

Ideal for morning people on flexible schedules. Allows running in cooler temperatures before work and family obligations.

Busy Parent Schedule

• 7:00 AM - Wake up
• 7:30 AM - Breakfast
• 8:30 AM - Commute to work
• 5:30 PM - Return home from work
• 6:30 PM - Pre-run snack
• 7:00-8:00 PM - Evening run

Accommodates 9-5 work schedule. Evening run provides family time and temperature regulation in summer.

Make the Most of Your Run Whatever the Time

While the time of day you choose to run can impact the experience, what matters most is making running a regular habit. Experiment to find your optimal timing, but don't let scheduling limitations discourage you from lacing up.

Listen to your body, be flexible, run at a conversational pace, fuel properly, and use weather patterns and safety precautions to make every run its best no matter when it happens. Consistency is key.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.