Is it better to run in the morning or in the afternoon

Morning running and afternoon running each have their own advantages, and the choice depends on personal schedule, exercise goals, and physical condition. Morning running helps activate metabolism, stabilize blood sugar, and is suitable for people who are trying to lose weight; Running in the afternoon can maximize physical fitness, reduce the risk of injury, and is more suitable for improving athletic performance.

During morning running, after a night of consumption, the body's glycogen reserves are low. At this time, aerobic exercise can more quickly mobilize fat supply and have a more significant effect on weight loss. There are fewer air pollutants in the morning, which is suitable for people with sensitive respiratory systems. But in the morning, the body temperature is low and the muscle flexibility is poor, so it is necessary to warm up thoroughly to avoid pulling. Hypertensive patients should exercise caution during morning runs, as high blood pressure peaks in the morning may increase cardiovascular burden. Running on an empty stomach in the morning may cause hypoglycemia, so it is recommended to consume a small amount of bananas or whole wheat bread before exercising. From 4 to 6 pm, the core temperature of the human body reaches its peak, and muscle strength and flexibility are optimal. The exercise performance improves compared to the morning, making it more suitable for high-intensity interval training or muscle building populations. After supplementing with daytime meals, the energy reserve is sufficient and can withstand greater exercise loads. Moderate fatigue after running in the afternoon can help improve sleep quality, but intense exercise within 3 hours before bedtime should be avoided to prevent excitatory insomnia. For cities with heavy air pollution, it is recommended to avoid the peak period of exhaust emissions during the evening rush hour.

Regardless of whether you choose to run in the morning or afternoon, you should maintain a regular routine of 3-5 times a week for at least 30 minutes each time, and do dynamic stretching before and after exercise. Middle aged and elderly runners are recommended to wear heart rate monitoring devices to control their exercise heart rate at 60% -70% of their maximum heart rate. For those with a large body weight, they can start with brisk walking and choose professional running shoes with good cushioning when running. Timely hydration and electrolyte supplementation after running, combined with strength training such as squats and plank support, can improve weight loss efficiency. If joint pain persists, adjust your exercise plan and consult a sports medicine expert if necessary.