health
capacity
Morning run or evening run - when is it best to go for a run?
One burns more fat but has a higher risk of injury during it, and the other is better at building muscle mass and endurance, but not everyone is able to persevere with it.
This way you will know which hours are most effective for you to run
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running
marathon
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capacity
healthy lifestyle
Moi Kassman
Sunday, 07 November 2021, 10:47
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In the world of running, there are two types of people: early risers who go out for a run before the sun rises, and evening runners who prefer to keep their miles to the end of the day.
But is one of these options better than the other?
What are the differences between a morning run and an evening or night run and how does each of them affect the body?
Morning run - burns more fat, fights depression, but with an increased risk of injury
few people see morning running as a pleasure.
Not everyone is suitable to go for a run of a few miles first thing in the morning.
However, those who do stick to a routine that includes morning runs will refuse to give it up: the quiet due to the relative minority of cars and the fact that the city has not really woken up yet and there is less pollution and noise, along with weather that will be much more comfortable than during the day. For them.
But alongside the atmosphere, there is also physiological logic.
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In the vast majority of cases, the runners in the early hours have not yet eaten their breakfast and except for water (which is important to drink before starting), they are still on the night fast.
In such a situation, the body burns more fat during the run, where it sees an available energy store in the absence of carbohydrates and proteins from breakfast.
In addition, testosterone, the hormone responsible for building muscle, is particularly active during these hours between 6:00 AM and 8:00 AM, which definitely adds up.
But it is important to remember - a breakfast rich in quality proteins will have to come immediately after the run for the run to be truly effective.
It is not only the atmosphere and the quiet, it also has a physiological logic.
Woman running in the morning (Photo: ShutterStock)
In addition to testosterone, another hormone that is especially active in the morning is cortisol, which is responsible, among other things, for a feeling of stress and alertness. Running during these hours can help boost a positive mood through the encouragement of endorphins. Studies have also shown that a morning run contributes to lowering blood pressure as well as to continuous and better quality sleep.
But not everything is successful in morning runs: our body temperature in the morning is lower, our muscles are less flexible and soothing - prone to more injuries. Oxygen inhalation is also low and can affect respiration. Blood pressure, on the other hand, is higher in the mornings, so people are more prone to heart or brain events during these hours.
Evening runs - for building muscle mass, for improving endurance and for those whose biological clock is broken
Running from the afternoon and evening has an advantage when it comes to building muscle in relation to morning runs, especially if one is engaged in resistance training in running.
Although testosterone and cortisol levels are high in the morning, these two hormones have a tendency to neutralize each other, as testosterone encourages muscle building and cortisol instead encourages its breakdown.
In the later hours of the afternoon and evening, the ratio of these hormones is optimal, allowing for a higher quality protein combination in favor of muscle strengthening.
In addition, our body temperature, which is higher during these hours than in the morning and the energy stores we have accumulated throughout the day, ensure that we have strength and also more flexibility.
Our heart is also more prepared for the challenge.
During these hours our body has more 'fuel'.
Evening run (Photo: ShutterStock)
The fact that we have more 'fuel' makes it easier for us to build endurance when we run during these hours. We also lower the chance of injuries because our body temperature and our energy stores ensure that their muscle strength and flexibility are at their best during the day.
Running in the afternoon and evening is an effective solution for those who work at night or fly relatively often and move frequently between different time zones. A life routine that includes running during these hours will help people whose internal clock is much more challenged and does not work according to natural day and night patterns. On their sleep cycles and may in the long run cause diabetes, obesity and heart problems.Running
in the late hours of the day are also effective for those suffering from blood pressure problems, and help reduce high blood pressure at night.
The disadvantages of late running, in contrast to the early morning hours, are not due to the physical activity itself.
People tend to avoid running in the afternoon or evening mainly due to the weather, due to the routine of life and busy schedule, work, children, anesthesia and other matters.
In addition, during these hours there is usually more noise, cars and pollution.
The downside: In the evening there is more noise, cars and pollution.
Woman running at night (Photo: ShutterStock)
So which is better?
When it comes to early morning runs or evening runs, there is no black and white.
Ultimately, both options have important advantages as well as disadvantages, so try to think about what best suits your daily routine and individual physical needs.
Remember: Morning runs are good for burning fat, lowering blood pressure throughout the day and reducing feelings of depression.
Afternoon and evening runs contribute more to building muscle mass, endurance, refining reflexes, restoring the biological clock, reducing the risk of injuries.
It is important to remember that in the end, the main thing is to maintain a routine of life that includes physical activity.
In a state of perseverance, the body also adapts and adapts itself to the conditions of activity.
The writer is a coach of running groups in the national park in Ramat Gan and in groups of the "Gamani ran" project.
On November 10, the Tel Aviv Spring Night Race will be held, at the initiative and production of the Tel Aviv-Yafo Municipality and the Municipal Sports Authority through the "Kafim" company.
The race, which is about 10 km long, will be held this year subject to the guidelines of the Ministry of Health and the Green Label, and will be divided into several allocations.
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