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Running at night can certainly be an interesting experience and an exciting experience. After all, our he alth and safety should always come first. Therefore, before you go jogging at night, take advantage of our advice. If you follow them conscientiously, running in the evening or at night will bring you a lot of satisfying results and interesting experiences.

Contents:

  1. Running at night - advantages
  2. Running at night - disadvantages
  3. Running at night - effects
  4. Night running - when to choose evening running
  5. Running at night - 6 safety rules
  6. Running at night - flashlight and other necessary accessories
  7. Running at night - ultramarathons

Running at night requires not only common sense, but also a strong body. Depending on what our day was like, running at night can be either quite a challenge or a pleasant experience. Certainly, running at night requires special accessories that will light up our path and make us visible. Before we go for an evening or night run, it is worth getting thoroughly prepared for it, both mentally and physically.

Running at night - advantages

Running at night may be a strange and unusual idea for some, and an interesting and effective form of running training for others. One thing is for sure - running at night certainly has its pros and cons. Let's take a closer look at the advantages:

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

2. Running at night helps you fall asleep
Thanks to running at night, the body is properly oxygenated, 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. Of course to get these running effectsat night may exist, night jogging must not be too late. It is best to complete them by 11 p.m.

3. Running at night gives you more time to train
Running in the morning before work or other duties often has less time to train than running in the evening. Running in the evening or at night may take longer. We don't have to rush anywhere, and this doesn't create additional pressure and stress. Provided that we don't have to get up to work in the morning;)

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Running at night - disadvantages

1. Running at night can make it difficult to calm down the body and disrupt the daily cycle
Running in the evening is very beneficial for falling asleep, but if we run unskillfully, the effect may be the opposite. First of all, you should focus on not too intense running in the evening, especially if you are running late and not in the middle of the night. 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 or at night is about three hours before going to bed. Then, after running, we will be able to calm down and eat a suitable dinner so that the body has time to digest it before going to sleep.

2. Running in the evening may reduce the effectiveness of training
In the evening, and even more so at night, we are usually more tired and have less energy than in the morning, after regenerating at night. Therefore, running at night may be more difficult for us than during the day. When we start physical activity with a lower dose of energy, training is less efficient, and therefore less effective.

Read also: How to run to lose weight?

Running at night - effects

The effects of running at night depend on the degree of our body's adaptation to this form of physical activity. Some may have immediate and clearly visible effects of running in the evening, while others may not. However, the common effects of running at night include:

  • improving the condition and efficiency of the body
  • cortisol reduction
  • adaptation to night exercise
  • improving the work of the circulatory system and the cardiovascular system
  • weight reduction
  • strength increase

Night running - when to choose evening running

Of course, it's better for our circadian rhythm if we run during the day, but there are times when it is simply impossible. It is worth going for an evening or night jog in the following cases:

  • High Temperature

Running in the heat is not only tiring, but also exhausting enough to become dangerous for our body. Especially at high noon, when the sun warms the most. Therefore, during the summer, it is better to decide to run in the evening or at night, or in the morning, when the sun is not burning so much.

  • Break the monotony

Running in the evening or at night is a great idea for those who want to break with the monotony of training and try new stimuli and interesting solutions. Evening jogging may turn out to be an interesting proposition for those who need not only to break with the routine, but also gain new training achievements. It will certainly be a new challenge for the body and a stimulus for muscle growth and fitness improvement - running at night is a bit of an effort for the body than running during the day.

Read: The 7 Most Common Runner Mistakes

  • No time during the day

It happens that due to our duties and work we do not have time to go for a run in the morning or after returning from work. Then it is a good idea to run at night, which will compensate for the lack of time for training during the day.

  • Nightlife

Nightlife is often dictated by our work. If we work a second shift, running the night before work will certainly be a much better idea than after a sleepless night at work. Then we will wake up our body before work and prepare it for further effort. Another indication for night jogging is better functioning of the body in the evening than during the day. Some people have it - they belong to the so-called owls and work more efficiently at the end of the day. For such runners, running at night will be a very good idea.

Running at night - 6 safety rules

Running at night, if we are not prepared for it and are not careful, can turn out to be dangerous. It is worth following a few important rules to make running at night safe for us:

1. Don't run in the woods at night
Running in the woods at night is not the best idea. Firstly, due to the animals that live there, secondly, the visibility in the forest at night is negligible. Then it is not difficult to fall or other dangerous danger. Running in the forest at night makes sense and is only applicable when we start in ultramarathons at night.

2. Do not run in unlit places
Running in dark parks or unlit alleys can be very dangerous - you never know who you will meet there and what that someone iswill have intentions. Running at night or in the evening should take place in designated areas.

3. Wear reflective clothing or footwear
There are special running accessories on the market that help drivers see you on the road and help you light up the path if it is too dark on it.

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  • Compression bands and socks for runners - when is it worth wearing?

4. Be careful on the road
Remember that when you go jogging at night, you should only do it in places that are safe for you. Then it is best to choose a sidewalk or a path in the park, but also there you need to be careful at pedestrian crossings, crossings or other moments of "paths" that are partly on the road.

5. Run familiar routes
Always choose familiar routes for night jogging. Preferably those that you got to know during the day or well-checked paths on maps or google street view. At night, it's better not to try new routes, you should be especially careful when choosing them.

6. Run with your partner at night
Especially when you are a woman, take a companion or even a few companions with you for night jogging! There have been cases where runners have been attacked at night. It is worth keeping this in mind and taking care of your safety, and always better together;)

Running at night - flashlight and other necessary accessories

Running at night can be a lot of fun and an interesting challenge, but you have to remember about the necessary accessories so that night running does not end badly for us. The main thing is reflective clothing. There should be as many reflective elements as possible - on the legs, on the arms, on the back and on the chest. It is important that we are visible and clearly visible. If you don't have reflective running clothes, it's a good idea to get glowing in the dark bracelets on the ankles and wrists. This gadget should always be with you.

When we start night ultramarathons, apart from clothing with reflective elements, we must have a headlamp with us. It is also worth remembering about spare batteries. Well-chosen shoes are also a must - they must fit the foot perfectly and have a thick sole. At night, it is especially easy to trip, slip or injure yourself.

For night running, especially during competitions, take an NRC foil (thermal foil) or an additional jacketwindproof - conditions may be different, we should be prepared for them.

Running at night - ultramarathons

For night running enthusiasts, special marathons are organized, which take place after dusk. During such competitions, the start begins at night and it often happens that it does not end until dawn. It certainly has its charm and is gaining more and more supporters. Such runs usually last 12 or 24 hours and are organized in parks or stadiums, so in places that are very safe for participants.

Another form of competitions for night runners are ultramarathons, which are held on mountain trails and forest paths. There is no artificial lighting there, and the conditions are dictated by nature. Of course, the requirement to take part in the competition is to have a headlamp, but still - the conditions are very strict and certainly intended for the brave.

Read: Ultramarathon: how to prepare? Training, diet, tactics

The impressions from such a run are certainly remembered for a lifetime - the animals we meet, the silence, the darkness of the forest … However, you must also remember about the possible dangers for which, despite the distracting magic of nature, we must be prepared.

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Running