Smart Running Plans: Train with GPT-4o Technology

Every day is filled to the brim with busy life and work, making exercise increasingly 'luxurious.' Therefore, some people who are unwilling to stay at home all day watching their weight soar choose to exercise during the relatively free time in the evening.

For them, night running is the best way to eliminate the fatigue of a day's work.For them, night running is the best way to eliminate the fatigue of a day's work.

However, there are many details to pay attention to when night running. If you want to run safely and injury-free at night, you must know these things.

01Safety rules for night running

In recent years, night running safety incidents have been frequent, and everyone is particularly concerned about this. Therefore, you need to pay attention to the following points when night running:

• For example, it is not suitable to run at night after rain.

• It is not recommended to wear headphones while night running.

• It is best to wear clothes and running shoes with reflective strips or that can glow, making it easier for vehicles or pedestrians to recognize you.It is best to wear clothes and running shoes with reflective strips or that can glow, making it easier for vehicles or pedestrians to recognize you.

• At night, visibility decreases, so it is even more important to follow traffic rules and avoid running red lights.At night, visibility decreases, so it is even more important to follow traffic rules and avoid running red lights.

• Do not choose routes that are too dark or too remote.

02Should you eat dinner before or after running?

If you choose to run at 6 PM, rest for half an hour after running, and then eat dinner, you can finish dinner before 8 PM. In this case, running first and then eating dinner is fine.

But if you start running too late, come home after running, rest a bit, and then eat dinner, it will be too close to bedtime. The food will not be digested, which can cause 'stomach discomfort leading to restless sleep.' It can also lead to overeating during this meal.

Therefore, it is best to eat dinner before night running. Of course, as mentioned in the fourth point, do not eat too much before night running.

03How long should you rest after dinner before night running?

Everyone knows the common knowledge that you should not exercise immediately after dinner.

Because after dinner, the stomach volume increases significantly, and blood gathers in the stomach for digestion. If you exercise immediately, on one hand, the blood will be redistributed to the skeletal muscles, which is not conducive to the digestion and absorption of food; on the other hand, the vibrations during running will pull the expanded stomach, stimulating the nerves on the stomach surface, which can easily cause exercise-induced abdominal pain.Because after dinner, the stomach volume increases significantly, and blood gathers in the stomach for digestion. If you exercise immediately, on one hand, the blood will be redistributed to the skeletal muscles, which is not conducive to the digestion and absorption of food; on the other hand, the vibrations during running will pull the expanded stomach, stimulating the nerves on the stomach surface, which can easily cause exercise-induced abdominal pain.

How long should you wait after dinner before running?

We suggestresting for at least half an hour, preferably one hour.Once you no longer feel full, you can start night running.

04Do you need a snack after night running?

You do not need an extra snack after night running; just drink more water. If you feel very hungry, a small cup of yogurt or a small amount of fruit is fine.Of course, if you run an astonishing distance of 15-20 kilometers, then a post-run snack might be necessary.

05Does night running help with weight loss?

The idea that night running helps with weight loss comes from the fact that the body's metabolism is most active in the evening, which is beneficial for fat burning. According to biological rhythms, body temperature is relatively lowest in the morning and rises during the day. By evening, metabolism may indeed be more active than in the morning.

But the problem is: first, if you do a thorough warm-up before morning running, your body temperature will also rise, and the metabolic rate of morning running will not be lower than that of night running.

Second, burning fat relies more on a certain intensity of exercise. Exercise can significantly enhance metabolism, thereby promoting fat consumption. The slight increase in metabolism due to a slight rise in body temperature is negligible compared to the fat burning brought by exercise.Currently, scientific research cannot provide evidence that night running is more effective for weight loss.Currently, scientific research cannot provide evidence that night running is more effective for weight loss.

06Night running may not be suitable for interval training or other speed exercises.

Whether on a track or on the road, the lighting is not particularly sufficient for night running. Slow running is fine, but if you want to do faster exercises like anti-lactic acid runs, interval runs, or sprints, it is better to do them during the day when the lighting is sufficient.

Because, on one hand, running at a fast pace on an unclear road surface can easily cause you to twist your ankle or even fall; on the other hand, poor lighting can cause you to bump into pedestrians or be bumped into by them. Therefore, from a safety perspective, night running is suitable for LSD runs.

07Air quality issues during night running

For air quality issues, you only need to check the air quality app on your phone before running. If the air quality meets the requirements, you can run anytime. If the air quality is poor, it is not good to run at any time.For air quality issues, you only need to check the air quality app on your phone before running. If the air quality meets the requirements, you can run anytime. If the air quality is poor, it is not good to run at any time.

08Does night running cause excitement and affect sleep?

After running and taking a shower, you will be completely relaxed and it will not affect your sleep. Even if you get home at 10 PM after running,it will not significantly affect your sleep at 11 PM. Mild fatigue after exercise can help improve sleep quality, sothe idea that night running causes excitement and sleeplessness is a misconception.the idea that night running causes excitement and sleeplessness is a misconception.

09If you need to stay up late for work, running before working can improve efficiency.

Although we do not advocate or support staying up late for work, the fact is that a considerable proportion of professionals need to stay up late from time to time.

Running before working at night can give your brain a certain degree of rest through muscle exercise, allowing your brain to start working again in the best state, improving thinking ability and reading ability, and enabling you to focus more on your work. The famous 'midnight sports class' in the United States (cited from 'Spark: The Revolutionary New Science of Exercise and the Brain') found that doing a lot of physical exercise before academic classes greatly improved students' reading ability and learning ability in other subjects.

10Night running helps develop the habit of eating less for dinner.

Almost everyone knows the basic requirements of a healthy diet—'eat well in the morning, eat enough at noon, and eat less in the evening.'

But the problem is, we often rush through breakfast, and lunch at work is just about filling the stomach regardless of nutrition. Only dinner is a proper meal, and it is also an important time for family bonding, so we tend to eat more at dinner.

If you eat too much at dinner, even if you rest for a while after the meal before running, the bloating will make running very uncomfortable and may even cause abdominal pain. Therefore, to feel more comfortable while night running, you need to limit your food intake at dinner, eating only 60-70% full. This avoids excessive calorie intake and fully complies with the requirement to 'eat less in the evening.'

Finally, we hope everyone can run safely and injury-free.