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Running in the morning or evening - which time is better for training? Research shows that running in the morning can be more effective than running in the dark, especially for weight loss. On the other hand, jogging in the evening brings positive he alth benefits, which translate into a reduction in stress levels and a good night's sleep. Check the effects of running in the morning and evening and find out which time for training will be better for you.

Before you decide what time to run - in the morning or in the evening - you should define your training goal. It turns out that the time of day we choose to practice this sport matters.

Running in the morningaccelerates metabolism, which can bring positive results in weight loss. Of course, for this process to start, we need to maintain a proper exercise heart rate.

Running in the eveningalso brings very good results, but to a greater extent he alth - it is primarily the reduction of cortisol, i.e. the stress hormone, and oxygenation of the body, and therefore high-quality sleep.

Whether you choose jogging in the morning or jogging in the evening, the benefits you get from training depend. Check out the advantages and disadvantages of both options.

Running in the morning - benefits and effects

1. Jogging in the morning stimulates the body

Running in the morning will very effectively wake your body up. Thanks to the accelerated heart rate, increased blood circulation and oxygenation of the body, it will operate at top speed from the morning. Thanks to the morning training, the brain starts to function better, the functioning of the intestines and stomach improve, blood pressure is normalized, and the heart pumping blood more.

If you have problems recovering in the morning after a night, jogging in the morning will give you satisfactory he alth effects and will significantly improve your well-being and give you energy for the whole day.

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2. Jogging in the morning can speed up your metabolism

Running in the morning can produce spectacular metabolic effects. This will happen when you convert your constant-pace running into intervals. They rely on a variable training pace and combine two types of effort: aerobic and anaerobic.

This combination will cause your body to be thrown out of homeostasis (equilibrium) and to return to it againhe had to make a great metabolic effort. Interval running greatly speeds up your metabolism, especially if you give up standard aerobic running - with a low, constant intensity.

Remember to eat a light meal, such as a banana, before starting your morning jogging intervals. It is not recommended to perform such demanding effort on an empty stomach, as it may result in exhaustion of the body and even fainting.

3. Running in the morning improves brain function

Thanks to the improved blood circulation and better oxygenation provided by running, our brain works more efficiently. Morning jogging improves concentration, improves thought processes, increases remembering and makes us cope better in stressful situations.

4. Running in the morning teaches discipline

Getting up an hour earlier than we usually get up before going to work or university is a real challenge. Sticking to such a habit requires a lot of self-denial. However, thanks to the established daily rhythm of the day, we are better able to organize our time, we are more disciplined and we feel stronger mentally.

5. Running in the morning makes you happy

After jogging in the morning, we feel happier. All because morning physical activity increases the level of endorphins, i.e. happiness hormones. Moreover, after jogging in the morning, we are livelier, we have more energy and we tune in positively for the rest of the day.

Worth knowing

Running in the morning and slimming

Morning run can have a beneficial effect on weight loss. When jogging in the morning, we usually fasten, which may have a positive effect on the fat burning process. When the body does not have a large supply of glycogen obtained from carbohydrates, the body switches to fat-based energy more quickly. Unfortunately, muscle mass will also be burned to a large extent.

Running is an aerobic exercise, during which energy is obtained from aerobic changes. If we want to lose weight quickly, in order to burn mainly fat while running, you should keep your heart rate within 65% -75% of your maximum heart rate. If we want to support the weight loss process even more, we can run in an interval system, it will help to burn more calories also after the end of the effort and increase the metabolism for the whole day.

Running in the morning - disadvantages

1. Running in the morning increases the risk of injury

After a night, our body is not "energized" enough, so it is easier to risk an injury when jogging in the morning. Before starting any activityyou should do a good warm-up to avoid injuries during the run.

2. Running in the morning on an empty stomach can make you feel weak and faint

Not everyone can run on an empty stomach, so they may feel faint or even pass out while running. People with low blood pressure and the elderly, as well as pregnant women, should avoid jogging in the morning on an empty stomach.

You don't have to completely give up your morning jog, however. Before exercise, you can drink a carbohydrate cocktail or eat a light snack such as a banana. Even a simple glass of water with lemon will raise our blood pressure, gently awaken the body and prepare it for physical exertion. In order not to feel hungry in the morning, which prevents you from running, you should eat a carbohydrate and protein-rich dinner the previous day.

3. Running in the morning on an empty stomach causes more loss of muscle mass

Especially when we run in the morning on an empty stomach, undesirable effects of our activity may occur. Fasting jogging causes greater loss of muscle mass. When the body does not have enough stored muscle and liver glycogen, it draws energy directly from our muscles. They are then the main source of energy for him, along with free fatty acids. To prevent this process of losing muscle mass, you should eat a small meal before jogging to inhibit muscle catabolism (muscle breakdown).

Running in the evening - benefits and effects

1. Running in the evening reduces stress levels

Running in the evening is a very good way to lower your cortisol levels. It must be remembered that for this to happen, it cannot be a very high-intensity effort, as then it may have the opposite effect. Running in the evening eliminates all tensions in the body, relaxes, oxygenates and normalizes blood pressure. It is the perfect workout to end a stressful day.

2. Running in the evening makes it easier to fall asleep

Thanks to running in the evening, we properly oxygenate the body, which makes it easier to fall asleep and ensures he althy and deep sleep. Running reduces the level of cortisol - the stress hormone, and its low level makes other important hormones, such as serotonin and melanin, come to the fore in the evening. They are responsible for the state of bliss, tranquility and prepare the body for a he althy, strong sleep.

3. Running in the evening gives you more time to train

Running in the morning often has less time than running in the evening. Evening jogging may take longer. We don't have to rush anywhere, and thisdoes not cause additional pressure and stress.

This will be useful to you

Running in the evening and slimming

There are no scientific studies that would confirm the beneficial effect of running in the evening on the weight loss process. It is assumed that any physical activity performed later in the day is less effective in slimming than the sport practiced in the morning.

It is worth noting, however, that it depends on the type of physical activity and the organism of a given person. It is generally assumed that we burn more calories in the morning when the metabolism is faster, but this is not a clear argument that applies to every person. If you follow the advice of helping you burn more body fat while running, jogging in the evening can also have good weight loss effects.

Running in the evening - disadvantages

1. Running in the evening can make it difficult to calm down the body

Running in the evening is very beneficial for falling asleep, but if you run unskillfully, the effect may be the opposite. First of all, you should focus on not too intense jogging in the evening, especially if you are running late. You should also not run just before going to sleep, because the body will not have enough time to calm down and prepare for sleep. The best time to run in the evening is about three hours before going to bed. Then, after running, we will be able to calm down and eat an appropriate dinner so that the body has time to digest it before going to bed.

2. Running in the evening may make your training less effective

In the evening we are usually more tired and we have less energy than in the morning, after the night regeneration. Therefore, running in the evening may be more difficult for us, contrary to appearances. When we start physical activity with a lower dose of energy, training is less efficient, and therefore less effective.

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Who should run in the morning and who should run in the evening? Summary

The time of the day for running depends only on the abilities and goals of the exercising person.Running in the morningis intended for people who feel well after the stimulating morning workout and do not feel dizzy, and for those who want to speed up the weight loss process - then they can try running on an empty stomach.

On the other hand,jogging in the eveningis recommended for people who need to "reset" themselves, reduce stress levels and oxygenate the body before going to sleep to improve its quality. If we want to support weight loss processes for better resultswe should run in the morning on an empty stomach, preferably in the interval system. Then we will burn calories not only during exercise, but also after it. Thanks to this, we will speed up the metabolism.

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  • What are the effects of running?
Important

Running, regardless of the time of exercise, is very beneficial for the body. It improves efficiency and condition, increases muscle endurance, strengthens joints, normalizes blood pressure, oxygenates the body, and burns a lot of calories during activity. These are factors independent of the time of day we engage in this physical activity.

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