The Benefits of Running at Different Times of Day

Whether you're a diehard early bird who thrives on a pre-dawn jog or a night owl leaving the day’s stressors on the roads, you’ve probably wondered about the ideal hour to get in your miles. Spoiler: There is no perfect time when it comes to exercise. There are, however, plenty of benefits to running at different times of day. Only you know how your body works best, but this overview can offer insight into the timing of your run routine.

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Early Morning

One of the biggest upsides of running first thing in the morning is that you get it done before other obligations start taking up your time. Hitting the road early helps to put running in a priority spot and can give you more energy to tackle whatever else the day brings. If you’re hoping to coordinate miles with a friend, running before the sun rises and the work day begins might give you the best chance of success.

Just keep in mind that if you’re constantly waking up early for your runs and skimping on sleep, it can eventually catch up with you and put excess strain on your body (and maybe even lead to injuries). Aim to go to bed early enough to get at least 7 hours of sleep so you can stay healthy and energized for the long run.

Mid-day

If you need more sleep in the early morning, a lunchtime run might be a good option, especially if you have a flexible schedule or work from home. Think through the logistics of this one— if you live somewhere hot, an indoor run might be better than miles in the middle of the day. If you’ll be heading back to your desk immediately after your workout, have some food ready so you don’t forget to refuel. And make a plan for dealing with sweat; if you work from home, it might not be an issue, but office workers might want to get a gym membership for shower access.

Afternoon-Early Evening

If you’re not a morning person or you’re juggling a busy a.m. schedule, an afternoon run offers up the benefits of daylight along with a few extra minutes of sleep in the morning. For a late afternoon/early evening run, it helps to prepare as much as possible— plan what you’ll wear, the route you’ll run, and the snack you’ll eat to energize those late-day miles. A late afternoon run can be a good middle ground, especially if you’re trying to balance getting enough sleep in the morning, along with not feeling too amped up at bedtime (a potential downside of nighttime runs).

Nighttime 

In some cases, a post-dinner run might be the only time you have to yourself for training. Night runs can come with challenges; be sure you’re wearing reflective gear if you’re outside in the dark, or hop on a treadmill to zone out. You may also have to experiment a bit with eating— some runners like to eat dinner, run, and then finish the day with a snack. Others can’t stomach a full meal until after the run is complete and therefore prefer a carb-heavy snack in the early evening. It may take some trial and error, but you’ll eventually figure out what works best.

In the end, as long as you’re fitting in your miles (and sleeping enough!), it doesn’t really matter when you run. In some seasons of life, a predawn workout might make sense, while in others, extra sleep and a quick lunchtime jog are better options. The best runners stay flexible and do their best with the schedule they have.