Evening jogging, benefits and harms, which run is better: morning or evening

Everyone has known about the benefits of running for a long time. This is the most accessible and universal sport that has a healing effect on the entire body and helps maintain good physical shape. We hear a lot about the benefits of morning running, but is evening jogging beneficial? It's all individual, but experts insist that some people are better off running in the evening. Let's try to figure out what this is connected with.

The benefits of jogging in the evening

Finding time to run regularly in the morning is quite difficult. It is difficult for a working person to overcome himself by getting up one to one and a half hours earlier to go for a run. Only a few are capable of performing such feats every day. In addition, the evening is ideal for getting rid of all the negativity and stress that has accumulated during the day.

Morning jogging can cause excessive fatigue, which will affect performance. The fact that it is better to run in the evening is evidenced by the possibility of getting rid of excess calories consumed during the day. And even if such physical activity causes muscle fatigue, it goes away overnight, and the recovery process during sleep occurs simultaneously with the expenditure of energy.

Benefits and harms

Evening jogging is a popular form of moderate physical activity. For classes you do not need any additional equipment or a ticket to the gym. Let's look at the pros and cons of this type of running.

Description of benefits

Remember that you cannot start running without a good warm-up.

If you want to lose weight, relax, or simply relieve stress, then an evening workout can be your friend for a number of reasons. Firstly, in the morning, no matter how much we would like, it is difficult to find time to run. Few working people can force themselves to wake up an hour and a half earlier, just for the sake of running. And it certainly won’t do this every day.

Secondly, evening time is optimal for relieving stress accumulated over a long day of work. In the morning we are still alert and after running we may feel tired, which will affect our ability to work.

Thirdly, running in the evening will help you get rid of extra calories eaten during the day. Speeding up your metabolism will help your body burn them even faster during sleep.

Are there any disadvantages?

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Exercising in the evening often leads to harm if the timing is wrong. If you conduct classes too late, this will negatively affect the quality of sleep and recovery of the body. Since it is difficult to fall asleep immediately after physical activity, time is needed to calm the nervous system.

Choosing an evening workout is very risky, because in this case there is a fairly high probability that your plans may be disrupted. And this could be due to many reasons: a lot of work, a hard day, an interesting movie, a cafe with friends, etc.

It is also worth considering the time of year. So, if in the summer there is no particular discomfort, then in the winter there will be additional negative factors - darkness and cold, bad weather conditions.

Where is the best place to go for a run in the evening?

You should not run on busy highways, highways, or freeways, but you should also beware of dark alleys. The presence of large amounts of traffic will minimize the benefits of physical activity, and unlit nooks and crannies can be extremely dangerous. Exhaust fumes from cars will not only negate the benefits of training, but also cause harm.

When running, a person exhales much more oxygen, which increases the amount of harmful substances entering the body. And for jogging to bring maximum benefits, it is best to run in a park area, on playgrounds and football fields, which are often located close to home.

Evening running – WHY run in the evenings

Features of organizing outdoor training

The better your run is planned, the less likely it is that you will give up soon.

• Choosing a running technique . Do not under any circumstances start with a long distance sprint. The golden rule: it is advisable to start and end your run with a jog.
• Timing . For the first week, short runs of 30-60 minutes will be enough. Starting next week, you need to increase your jogging time.
• Planning the day . Plan your day wisely in order to get everything done. If jogging becomes a substitute for important things to do, you will soon give up training.
• Choosing a place for jogging . Busy highways and freeways should be avoided. If you are afraid of unnecessary attention from passers-by, you should opt for stadiums. The ideal option for you would be parks where you can enrich every cell of the body with oxygen.
• Correct breathing . Your workout will not be effective without proper breathing. It is also necessary to warm up well before jogging.
• Choice of clothes and shoes . This is a very important point, it can become the main key to success in training and your motivation! You need to choose a tracksuit, as well as sneakers that will fit as comfortably as possible and are selected according to the weather. You should not skimp on purchasing good shoes; they are important for proper and complete running. Check out our review of running shoes for the 2018/2019 season.

Duration of jogging in the evening

It is not recommended to overexert the body before going to bed, as this will negatively affect your well-being and sleep. The first runs should not be long. It is best to start with ten or fifteen minutes, and then regularly increase the time.

The maximum duration of a jog in the evening should not exceed half an hour. It's better to take short breaks. You can't stop suddenly. If you want to take a break, you first need to slow down and then take a step at a fast pace.

Basic Rules

In order for evening running to be beneficial, you should take into account the requirements for organizing jogging at the end of the day. You should not go for an evening jog earlier than an hour after your evening meal. Otherwise, the food in the stomach will not be digested due to a decrease in its work during running. This can cause nausea and diarrhea at night.

When the evening run is over, you can consume some dairy products. Their quantity should not exceed a quarter of the daily portion of food. Athletes and those who want to increase muscle mass should drink casein protein. This rule should also be followed by those who, due to professional requirements, have to exert physical effort during the working day.

Jogging before bed should not last more than 40 minutes. To train endurance, they cover 5 km at an easy pace. To overcome long marathon distances, choose a day off. To train speed, it is better to perform 3 200 m races with maximum acceleration. At the end of the sprint races, going to bed is allowed after 1.5 hours.

Control your running

A person who regularly jogs to control his condition is recommended to use software devices that do the following:

• The runner's pulse is counted.
• Notify about the existence of an overload.
• Report the achievement of set goals.

Diet

When jogging regularly, you should be attentive to your diet. The diet must be balanced so that the body receives everything it needs: proteins, carbohydrates, fats, vitamins. If you want to lose weight, you should control the calories you burn while running.

When is the best time to run?

Most beginners make a similar mistake. They run after dinner and rest, which is fundamentally wrong. Time spent in an inactive state after a long working day transfers biorhythms to a passive state. If you go for a run, they will start up again, which leads to a lot of stress.

The best time to run is between seven and ten o'clock in the evening. The body is calm at this time, but has not yet switched to passive mode, which allows you to quickly get rid of stress.

What time should you run – in the evening or in the morning?

There is no strictly definite answer to this question. Different people have their own peaks of physical activity. For some, it will be more convenient to jog in the morning, but for others, training earlier will not bring any tangible benefit, but will only exhaust the body too much.

According to many experts, running in the morning brings a lot of stress to an unprepared body that is still half asleep. On the other hand, a morning jog for early risers will give you vigor and a boost of energy for the whole coming day, improve your mood and mobilize energy resources. In addition, in the morning the air is much cleaner, and there are almost no cars or people on the street, so nothing will distract you from your activities.

At the same time, night owls should not expose themselves to great physical activity in the first 2 hours after waking up in the morning. The optimal time for such people is 11-12 noon, but not everyone has the opportunity to run at this time. This is why many people choose evening hours. If running in the morning is easy and brings only positive feelings, nothing will stop you from doing it early.

Is it possible to eat before evening runs?

You should run in the morning on a healthy stomach. It’s better not to do this in the evening, but you shouldn’t have a heavy dinner either. The ideal choice would be a salad, soup, or light lunch. The menu must include proteins with carbohydrates, which promote faster recovery after jogging.

You can prepare a steam omelet, which will perfectly complement boiled chicken or beef. When you don’t want to have dinner, you can have a snack by eating fruit, for example, bananas or apples. Homemade yogurt can satisfy your hunger and maintain your strength.

Tips and tricks

Any action must be deliberate. This also applies to physical activity - if used incorrectly, it can not only become harmful, but also cause serious damage to the body. Following these guidelines will help you get the most out of your evening run.

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Do you need to warm up before running?

Before running, be sure to warm up properly. This allows you to minimize possible risks and injuries and obtain maximum benefits. It is enough to warm up for a couple of minutes. It is necessary to warm up mainly the legs.

It is best to practice with a ball or a rolling pin. The muscles on the legs should be rubbed and massaged, which increases blood circulation. It is best to start jogging with a brisk walk, and then gradually increase your speed.

How to control your well-being?

An important criterion for achieving the greatest effect of the exercise is the correct heart rhythm. It is recommended to measure your heart rate before starting your workout. If the number of beats exceeds 90 beats, then you should refrain from jogging today. The normal heart rate is 60-90 beats per minute. People with a developed circulatory system have less than 60 beats.

There is a formula that allows you to calculate the required minimum heart rate for jogging.

(190 + age)*60%

The first value is 190 – maximum heart rate. With age, its indicator changes. Also, the maximum possible heart rate is higher in trained people. The average is 190 and that’s what we’ll take.

If the student is 30 years old, then the formula and result will look like this:

(190 + 30)*60% = 132

The result was the minimum heart rate for the greatest benefit of running training. To find out the maximum heart rate, replace the last value with 70%: (190+30)*70%=154 – the maximum number of contractions for the workout.

Does it matter what surface you run on?

It is strongly not recommended to overwork yourself at night, so it is best to choose a flat place for jogging. A bad choice would be a strong slope or jumping up. You need to run on a flat surface. Finding a flat area in a small park area is not difficult.

It is not recommended to run in the stadium, as you will have to run in a circle. If the area is large, then everything is fine. When the stadium is small, your head will start to spin. The ideal option would be a straight, flat, long road.

Where and how best to run

When choosing a place for jogging, you need to pay attention to air quality, which depends on many factors. Polluted roads and proximity to factories have a negative impact on a runner's health. Allergy sufferers should not jog in open areas when plants are blooming. You should exercise on a treadmill in the gym for some time.

You need to learn how to run correctly. In running technique you should consider:

• Position of the body and head.
• Positioning the foot.
• The work of hands.
• Knee flexion.

If you do not pay attention to the details of proper running, you may encounter the following problems:

• Pumping the muscles of the calves and thighs.
• Get injured in the tendons or joints of the lower limb.
• Tear the ligaments.

When you sway strongly while running from side to side, back pain is often felt due to improper distribution of loads

Proper breathing during evening runs

Maintaining the correct breathing rhythm is of utmost importance. Physical activity increases the body's need for oxygen. When a person stops gasping for air, he usually starts gasping for air, which is wrong. You need to breathe only through your nose. This saturates the body with the maximum amount of air. Thanks to this, the rhythm is maintained and the pulse does not skip a beat.

For people who start running in the evenings in order to lose weight, it is especially important to breathe through their nose. The more oxygen the tissues and muscles receive, the faster the metabolism occurs. Breathing must be constantly monitored. Involuntary loss of rhythm should not be ignored. When you start gasping for air, you need to gradually reduce your speed, but not stop suddenly.

Run in the morning or evening. Features of running in the mornings and evenings

Accessories used for night runs

Night runs are often held in places where lighting is usually insufficient. A headlamp for night running needs to shine far enough to see where you're going. Also, this device should be mounted as comfortably as possible so as not to interfere with the natural movement of the body and not distract from the road. Today, there are a variety of flashlights for night running. It is worth choosing a flashlight with different lighting variations so that you can adjust the brightness as needed.

Clothes at night should be chosen with reflective elements . They will indicate your presence to other runners, drivers and cyclists. This will be especially true near highways and roadways.

How do you know if your run was done correctly?

For every novice runner, this question is of paramount importance, since only the right physical activity brings results. Otherwise, no effect will be achieved. Those who have never run before or started training after a long break feel muscle pain the next day. If this is not the case, then either they are overtrained or something was done incorrectly.

You shouldn't stop running. You need to adhere to the basic rules and be able to recognize the needs of your own body. It should be remembered that muscle pain will torment until the tissues become sufficiently trained, that is, they get used to the load. After some time, the painful sensations will be replaced by pleasant fatigue, which helps you fall asleep quickly.

If you overcome yourself and find time to jog in the evenings, after two to three weeks you can see positive changes. Thanks to half an hour of running in the evening, weight is reduced, the functioning of the nervous system is normalized, and the heart muscle is strengthened.

Igor December 17, 2017

Who needs a run before bed?

Evening jogging at a slow pace is useful for people involved in strength sports; for those who want to increase their overall endurance. An easy pace of evening jogging will benefit those who have minor deviations in cardiac activity.

This is due to the fact that at the end of the day there is significantly less stress on the human body. People belonging to the night owl type should definitely give preference to evening running, so as not to disturb the daily biorhythm and not exhaust the nervous system.