Custom Running Schedule - AI-Powered Training Program

Running is an activity that can be done anytime and anywhere without the need for equipment. However, sometimes simple things can have many complexities. For example, in our running community, there is an unsolved mystery:

What is the best time to run? Morning run or night run?

This question is probably the 'chicken or egg' dilemma of the running community. Today, let's discuss this 'exercise philosophy' topic.

Runners who follow professional track and field events can notice that most world-class track and field competitions, such as the Olympics, World Championships, and Golden League, are held in the evening (usually between 17:00 and 21:00), while marathons start early in the morning.Professional marathon runners often do long-distance aerobic training in the morning and speed or strength training in the afternoon.

Of course, we are not professional athletes, and between work and life, our available running times are generally concentrated in two periods:1. After waking up in the morning, before going to work; 2. In the evening after getting off work.

Although our main goal for running is not to break records like professional athletes, we can learn from and refer to their training schedules because these arrangements are based on a lot of exercise science. Besides considering weather factors, our body's various exercise capacities actually have rhythmic changes throughout the day. Many physiological indicators also show that different time periods are suitable for different exercise intensities and training subjects.Morning runs and night runs not only differ in timing but also in body condition and training effects.

So, what are the differences between morning runs and night runs? What are the respective precautions?

Morning is more suitable for low-intensity aerobic training and not for high-intensity anaerobic training. The intensity of aerobic exercise should not be too high either, preferably controlled within 75% of the maximum oxygen uptake (or maximum heart rate). Besides reasons related to the heart, blood, and body temperature, another reason is that after a night's consumption, the body's glycogen reserves are low and cannot support long-term high-intensity exercise (low to moderate-intensity exercise can rely more on the body's fat for energy).

1. Helps with fat loss and body shaping

The best time for jogging to lose weight is in the morning. Some experts believe that running in the morning can burn more calories than at other times. Your metabolism starts early, and if you run long enough, you can burn more fat.

2. Kickstart your day's creativity

Morning runs can help you wake up from a night's sleep and maintain a good physical state throughout the day, clear your mind, and kickstart your creativity for the day. This may be related to the release of endorphins brought by running, which brings a sense of peace, calm, and freshness to the body and mind.

3. Better endurance training

Running in the morning is a good way to avoid hot, humid weather and heatstroke. Exercising in a cooler environment can improve your state and results. Also, getting up early every day is a real test of endurance. If you don't have long-term endurance, it's impossible to stick to morning runs.

1. The night before a morning run, you should consume foods that stave off hunger, such as broccoli and lentils, so you don't feel hungry while running. Glycogen reserves are low in the morning, making it easy to experience hypoglycemia. Runners with poor physical fitness or low levels may feel uncomfortable. You can simply replenish some sugar and water, such as drinking a glass of honey water, eating an apple, or half a piece of bread.

2. Close the curtains before going to bed. A dark environment will secrete more melatonin, promoting sleep (melatonin secretion has a clear day-night rhythm, inhibited during the day and active at night. The level of melatonin at night directly affects sleep quality). This way, you'll have the energy to face the morning run the next day.

3. In the morning, air pollutants tend to settle near the ground, making it the time of day with the poorest air quality. So, it's best to check the air quality data. On smoggy days, outdoor activities are not suitable, and even wearing a mask, it's not recommended to go out for a morning run.

4. Warm-up before a morning run is essential. After resting for a night, you must activate your knee and ankle joints before starting. Begin with a light walking pace, gradually increase the walking speed, and then slowly start running.

5. Morning time may be relatively tight. If you don't have the conditions to shower, you can bring a dry piece of clothing and change after running to prevent catching a cold.

In the afternoon and evening, the body can withstand higher exercise intensity, whether aerobic or anaerobic. After a day's activity, all tissues and organs can enter the exercise state more quickly, with 'less physiological inertia.' High-intensity exercise may be more successful in the afternoon or evening than in the morning. Therefore, the afternoon or evening is more suitable for 'intensity training,' such as interval running and lactate threshold running.

1. Helps relieve stress

Compared to the morning, jogging at night after a day's activities can better relieve stress. Annoying things that happened during the day can also be forgotten during jogging. However, be particularly careful of traffic dangers like cars and bicycles when jogging at night. It's best to choose safe places and routes, such as parks with pedestrian paths where cars cannot enter. You can also invite friends to jog together under the brilliant night scenery, communicate with each other, release stress, and cultivate your mind.

2. Best physical condition, suitable for office workers

Compared to the morning, the air is not as good at night, but it is rich in oxygen and moist, conducive to running. Additionally, night running is the best time for most people's physical condition. For office workers, the morning time is too precious, and they need to rush out the door. But at night, it doesn't affect work or business, and you can relax and exercise after dinner, which better fits the body's physiological state.

3. Lower exercise risk

In the morning, just after waking up, the body's organs are still at a relatively low level of operation. Exercising at this time can increase the load on the cardiovascular system, posing a certain risk for those with fragile cardiovascular functions. At night, the body's organ functions are at normal levels, greatly reducing the risk of cardiovascular incidents during exercise.

4. Helps with sleep

Moderate exercise at night can cause slight fatigue. After running, taking a hot bath can help you get better quality sleep.

1. After a day's work, people may feel tired, which reduces the secretion of dopamine in the brain. Dopamine stimulates our enthusiasm for life and work. So, at night, you need to shake off work emotions and fully immerse yourself in running.

2. Between 5 PM and 7 PM, blood sugar levels drop, which may cause discomfort. Therefore, you should eat appropriately before running to maintain energy and prevent fainting during night runs.

3. The temperature is lower at night, and there may be wind. If you sweat while running, your skin pores are open, making it easy to catch a cold. So, before going out for a night run, make sure to take protective measures.

In fact, whether it's a morning run or a night run, both have their own benefits. You can choose based on your preferences and actual situation. For example, I usually run in the morning during summer and autumn and choose night runs in spring and winter. Moreover, running is not limited to just morning and night; any time you feel like exercising is better than lying around.

Additionally, many runners are concerned about the amount of running. I understand this because watching the exercise numbers accumulate is as satisfying as watching your savings grow. However, I must say:Running should be a very enjoyable activity, so take your time to enjoy it. Don't let it become a burden. If you hit a low point in your running or feel too tired, take a break for 1 to 2 days to relax and let your body recover. As I always say, 'Rest is also part of exercise.'

That's all for this running training session. Finally, our interactive topic:

Are you part of the morning run alliance or the night run tribe?

Feel free toleave a comment in the article's comment sectionso I can know which group has more supporters. Also, if you have any questions or want to know more about running, feel free to leave a comment in the article's comment section!