Is it better to run in the morning or at night

The choice of running time depends on personal schedule and exercise goals. Morning running is more suitable for improving metabolic efficiency, while night running can help relieve stress.

Morning running can accelerate fat burning on an empty stomach, and higher levels of cortisol in the morning can enhance exercise performance, making it suitable for people with strong weight loss needs. Early morning air pollution is lower and more friendly to the respiratory system, but attention should be paid to the risk of low blood sugar. Before running, a small amount of easily digestible carbohydrates can be consumed. After a morning run, the body's metabolic rate continues to increase, which helps to burn calories throughout the day. However, hypertensive patients should avoid premature and vigorous exercise to prevent blood pressure fluctuations. Night running can release the pressure accumulated during the day, and muscle flexibility is better when body temperature reaches its peak in the evening, which can reduce the probability of injury. Running at night can help improve sleep quality, but high-intensity training should be avoided within two hours before bedtime to avoid affecting sleep. Urban residents should pay attention to the safety hazards caused by insufficient nighttime lighting. It is recommended to choose well lit areas and wear reflective equipment. Running after meals should be done at least one hour apart to avoid gastrointestinal discomfort.

Regardless of whether you choose to run in the morning or at night, you should adjust your time according to your own biological clock and exercise response, and maintain regular exercise at least three times a week. Warm up thoroughly before running, stretch and relax after finishing, adjust clothing according to weather changes, and replenish water and electrolytes in a timely manner. Long term runners need to regularly change their running shoes, pay attention to knee joint health, and consult sports medicine experts if they experience persistent pain.