What are the benefits and drawbacks of running in the morning

Running in the morning can improve cardiovascular function but may also pose a risk of hypoglycemia, making it suitable for healthy individuals. However, it is important to be aware of the potential dangers of fasting exercise. The benefits of running in the morning mainly include promoting metabolism, improving mental state, enhancing immunity, helping to control weight, and regulating the biological clock. Potential risks include joint damage, cardiovascular burden, air pollution effects, hypoglycemic reactions, and excessive fatigue.

1. Promote metabolism

When running in the morning, the body is in an empty stomach state, which makes it easier to mobilize fat for energy supply, and the basal metabolic rate can be increased for a longer period of time. The endorphins produced during running can help relieve stress, and this metabolic activation effect can last until the afternoon. It is recommended to supplement carbohydrates in small amounts before running to avoid energy deficiency, and to supplement protein in a timely manner after exercise to help with muscle repair.

2. Improving mental state

Morning sunlight exposure helps with serotonin secretion, significantly improving sleep quality and work focus. Regular morning runners generally report having more energy during the day, which is related to the optimization of cortisol secretion rhythm. It is important to note that the intensity of morning running should not be too high, otherwise it may lead to a lack of energy in the afternoon.

3. Enhance immunity

Moderate morning running can promote lymphocyte circulation and improve respiratory mucosal defense ability. During winter morning runs, it is important to keep warm and avoid getting cold. It is recommended to use nasal breathing to reduce cold air stimulation. Long term persistence significantly reduces the probability of catching a cold, but overtraining can actually suppress immune system function.

4. Weight Control

Exercising in the morning when cortisol levels are high can increase fat breakdown efficiency by about 20% compared to the evening. When combined with dietary management, morning running has a particularly significant effect on reducing visceral fat. People with hypertension should pay attention to blood pressure monitoring before and after exercise to avoid the risk of exercise during the morning blood pressure peak period.

5. Adjusting the biological clock

A fixed time morning run can strengthen the synchronization of the human body's biological clock with the circadian rhythm, which can help improve insomnia and early awakening problems. Morning light exposure combined with exercise can promote the normal secretion of melatonin at night, but those who lack sleep should prioritize rest time before considering morning running.

6. Joint injury

In the morning, there is less secretion of joint fluid, and the buffering capacity of cartilage decreases. Sudden high-intensity running can easily cause knee joint wear. It is recommended to do sufficient warm-up before exercise, choose a plastic track or off-road path, and for overweight individuals, transition from brisk walking.

7. Cardiovascular burden

Exercise during periods of high morning blood viscosity and significant blood pressure fluctuations in the human body may induce cardiovascular events. People with a history of coronary heart disease or three highs should avoid vigorous morning runs and drink warm water before exercise to reduce blood viscosity.

8. Impact of Air Pollution

Near ground ozone concentration is high before and after sunrise, and PM2.5 in urban areas is prone to accumulate in the early morning. Haze weather should be changed to indoor exercise, and people with allergies should pay attention to protection during peak pollen concentration periods.

9. Hypoglycemic reaction

After fasting overnight and running, some people may experience symptoms of hypoglycemia such as dizziness and hand tremors. Patients with diabetes especially need to monitor the blood sugar level before morning running, and can carry candy with them for emergency.

10. Excessive fatigue

If you continue to feel muscle soreness or lack of attention after a morning run, it may indicate an excessive amount of exercise. It is recommended to adopt a running rest alternation mode and schedule 2-3 cross training sessions per week instead of continuous morning runs.

Morning runners should pay attention to individual differences and adjust their plans accordingly. For middle-aged and elderly people, it is recommended to conduct a risk assessment before developing a plan. Perform dynamic stretching before and after running, pay attention to hydration and sun protection in summer, and wear reflective equipment in winter to ensure safety. Combining morning running with strength training can better prevent sports injuries, and professional running shoes should be chosen for running equipment to reduce ground impact. Establishing a scientific morning running habit requires gradual progress, starting with a 15 minute brisk walk to adapt, gradually extending exercise duration and increasing intensity.