When Is the Best Time to Run? Tips from a Run Coach
Photos by Marques Jackson Photography.
By Marnie Kunz, CPT
The best time to run can be challenging to figure out. Many people swear by morning runs while others insist they run fastest at night. As a longtime runner, I can attest to the many pros and cons of running at different times of the day. For this guide, I delve into the science of running, and the advantages and disadvantages of running at different times. I also have tips to help you find the best time to run, based on my experience as a running coach.
Related Post: Running at Night: Benefits + 12 Tips
How Time of Day Affects Your Running
Several factors can help you determine the best time to run. Physically, according to researchers, endurance and strength peak in the late afternoon to early evening. However, studies also show benefits to morning runs, which help lower your blood pressure and promote calorie burning throughout the day.
When calculating the best time to run, lifestyle factors are also crucial. For instance, if you are a night person or only have time to run at night, this will determine when you run. Similarly, if early mornings are the only times you can squeeze in a run, morning runs will be best for you.
Here are more specifics on the advantages and disadvantages of running at different times of the day:
Morning Runs
There’s nothing like a morning run to give you a boost in mood and energy to start the day. Here are some of the benefits of running in the morning:
Pros of morning runs:
Morning runs can give you a boost of energy to start the day.
According to experts, morning runs make you feel good, boosting your dopamine and serotonin for the day.
Morning runners are more likely to stick to their running program. If you miss your run, you still have time to make it up later in the day.
Early morning runs kickstart your metabolism and burn fat. This can be especially helpful for people with weight loss goals.
Mornings are the coolest time of the day for people in hot climates. If you’re running in heat and humidity, early morning will be your best time to beat the heat.
Related Post: 6 Best Running Workouts to Lose Weight
Cons of morning runs:
Mornings are the prime time for stiff muscles and joints. If you have arthritis or muscle stiffness, morning can be the least comfortable time to exercise. Do some dynamic stretches to warm up thoroughly before morning runs.
Some runners feel tired and lethargic in the early mornings. If you have more energy as the day goes on, you should run in the afternoons or evenings.
Afternoon Runs
The afternoon can be a prime time to run. Here are the benefits of afternoon running:
Pros of afternoon runs:
Afternoons are ideal for high-intensity runs like speed workouts. Most people are warmed up from the day’s activities but not yet tired like at the end of the day.
Afternoon workouts can increase your lifespan. According to researchers, afternoon exercise is linked to a lower likelihood of dying from cardiovascular disease or cancer.
Body temperatures peak in the late afternoon and early evening, meaning your muscles are primed and at their most supple at this time. Running in the afternoon can therefore yield your fastest times.
Cons of afternoon runs:
Heat. The afternoon is the hottest time to run outside if you’re running in the summer or in a warm climate year-round.
Scheduling issues. Many people have only short lunch breaks, so afternoon runs are constrained by time.
Digestion issues. If you eat lunch before your run, you’ll need at least an hour and a half to digest your food.
Related Post: When and What to Eat Before Running
Evening Runs
The best time to run may be in the evening if you’re a night person. Here are more benefits of evening and night runs:
Pros of evening runs:
Convenience. Nighttime may be the best time to run if you have a busy schedule or unorthodox hours.
Our body temperatures peak from late afternoon to early evening, making it an ideal time to achieve optimal performance.
Speed. Many runners report being able to run faster at night when senses are heightened to make up for less sight.
Improved sleep. Exercising in the evening can help you sleep better, according to researchers, as long as you run at least an hour before bed.
Cons of evening runs:
Less visibility. It’s harder to see when running at night, so you’ll need to watch your footing and wear reflective clothing so others can see you.
Safety risks. Running at night can increase safety risks. Take precautions and run in areas with other pedestrians and good lighting.
Some runners feel tired by the end of the day. If you feel too tired to run at night, mornings or afternoons may be better for you.
Finding the Best Time to Run
As you can see, the best time to run depends on several factors. Your natural energy levels at different times of day, your schedule, and your training goals can all influence when you run. Don’t be afraid to experiment, and try running at different times to see which one feels best. Keep in mind there will always be tough training days, so no matter what time you run, you’ll have some challenging runs.
Getting the Best Results
If you need a training plan to help you crush your running goals, head to the Runstreet Training Center. For a customized training plan, I assess your schedule, goals, and fitness level and create a plan tailored to your needs with workouts to build your endurance, speed, and running efficiency.
Are you a morning, afternoon, or night runner? Tag @Runstreet on Instagram to share your workouts and get cheered on. Happy running to you!
Related Posts: 8 Ways to Become a Morning Runner, Learning to Run: 10 Tips from a Run Coach
Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, dog lover, Akita mom, and writer based in Brooklyn, NY.
