Should I Run in the Morning or Evening? (2024)

Last Updated Jul 10, 2024

Deciding whether to lace up your sneakers in the early hours or wait until the sun sets is more than just a preference—it’s about finding what works best for your body and schedule. As I’ve written before in “When is the Best Time to Work Out – Pros and Cons,” there advantages to different times of the day. But there’s more the discussion frankly, as running is different than lifting weights. I like to do both, and over the years I’ve found myself scheduling my workouts around the desire to practice both anaerobic and aerobic conditioning strategies. Below we will look into the best times to run, we weigh the benefits of morning versus evening workouts and help you determine which fits your lifestyle and goals.

Is It Better to Run in the Morning or Evening?

For many, a morning jog serves as a vigorous wake-up call that can increase metabolism and set a positive tone for the day. Nevertheless, if you’re not naturally a morning person, finding the motivation to get out of bed can be a considerable hurdle.In contrast, evening runs may tap into your body’s built-up flexibility and strength accumulated during the day. This could translate into a reduced risk of injury and potentially better performance. However, your personal schedule and lifestyle are significant factors in deciding when to hit the pavement.

Years ago, I was the managing editor of a daily morning newspaper. This meant my primary working hours were between 1 p.m. and 11 p.m. As anyone who’s working second or third shifts knows, you can’t just come home and go to bed when you get off work, which meant I typically fell asleep around 2:30 or 3 a.m. and then woke up closer to 11 a.m. To that degree, all available research affirms that your “morning” is when you wake up, not the A.M. hours assigned by a clock. So, if you work third shift and get home at 8 a.m., and then wake up around 4 p.m., your morning is what other folks call an afternoon. Metabolically speaking, your body will adjust to that schedule and all of your hormones will as well. What I did during those years was go to the gym around 11:30 a.m., take a shower and then go to work. Then I’d do cardio around 5 or 6 p.m.

No matter what, the importance of consistency cannot be overstressed; choosing a time that meshes with your daily life is crucial for maintaining a running habit. In my experience, it’s more important to be regular than to be right, because what’s right for you will be different than someone else. Consider some of the points below.

Reasons to Go for Morning Runs

Starting with a few perks of morning runs:

• Kickstarts metabolism: Jogging early can rev up your metabolism, allowing you to burn calories not only during your run but also as you go about your day.
• Enhances mood: A morning run can release a flood of endorphins, giving you a mood boost that can carry on throughout your day, leading to a more positive outlook.
• Establishes a routine: With fewer scheduling conflicts, morning runs can help cement a reliable workout routine.
• Improves productivity: Studies indicate that the mental clarity and focus gleaned from morning exercise can enhance productivity in your ensuing activities.
• Better sleep patterns: Running in the AM often leads to more consistent and restful sleep, avoiding the sleep disturbances that can come with late workouts.
• Freeing up your evenings to engage in different activities or unwind after a long day…

Running in the morning requires dedication and discipline, which can spill over into other areas of your life, fostering a productive and proactive mindset. Plus, avoiding the midday heat and evening crowds can make for a more pleasant and uninterrupted running experience.

Reasons to Go for Evening Runs

The evening also presents compelling reasons to run:

• Decompression: After a long day, an evening jog can serve as an excellent stress reliever and mental reset.
• Optimized body performance: Your body temp naturally peaks later in the day, possibly resulting in enhanced performance and fewer injuries.
• Schedule flexibility: Evening workouts might better accommodate those whose mornings are often rushed.
• Sleep regulation: Properly timed, evening runs can aid in sleep by supporting your natural circadian rhythms.
• Social engagement: Evening group runs can foster motivation and community, making the exercise feel more like a social event than a chore.
• The possibility of experiencing less hurried and more enjoyable runs.

Delving deeper, the benefits of evening runs are not to be underestimated. The day’s end provides an opportunity to process stress, reflect, and achieve a mentally clearer state through physical exertion. Additionally, your muscles and joints are typically warmer and more flexible after a day’s activities, which could mean improved performance and less stiffness. Evening runners should consider the timing of their workouts in relation to their sleep schedules and ensure they leave enough wind-down time before bed.

What does medical science say about which is better, morning running or evening running?

The science is mixed on this but leans toward morning runs. Harvard Health Publishing created an article on the Best Time to Run with suggestions that lean toward personal preference as much is this is based on your own internal clock, and what is a personal preference to you. Other research I’ve seen, such articles in the Journal of Physiology demonstrate that morning exercise is better metabolically, but frankly you’ll see that the differences between the experimental and control groups is so close that, again, consistency rules the day. So, if you’re looking to run for the sake of losing weight, I’d recommend morning runs. If what you’re wanting is more a recreational or perhaps sporting run, then evenings might be better.

Can Running In the Evening Help With Sleep?

Running in the evening has potential benefits for sleep:

• Enhanced relaxation: The endorphin release from an evening run can contribute to a state of calm, possibly making it easier to drift off to sleep.
• Temperature downshifting: A post-run drop in body temperature can signal your body that it’s time to sleep.
• Meal timing: Running should ideally occur several hours before bed, as working out too close to sleep can be stimulating rather than relaxing.
• Circadian rhythm match: For some, an evening workout aligns better with their natural sleep-wake cycle, aiding in regularity.

The biggest drawback I’ve seen when it comes to evening runs is if you’re into High Intensity Interval Training (HIIT), you may ramp yourself up too much to sleep. Evening runs work better with longer, slower paces relative to sprint training.

There are no definitive rules to determine the best time to run—morning or evening. It’s a personal decision influenced by physical signals, lifestyle demands, and how running slots into your daily routine. Whether you choose to run with the sunrise or sunset, the essential factor is finding a time that makes running a sustainable, enjoyable part of your life.

Remember, the most crucial aspect is not when you run but that you do indeed run, embracing the numerous health benefits this simple activity provides. So, whether you find your stride before breakfast or after work, the road awaits—with all its potential to elevate your health, mood, and day.

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