GORE Ambassador | 11.11.2024

The Best Time Of The Day To Run

A widely debated topic in the running community is "When is the best time to run?". For many, a morning session on the treadmill sets them up for the day ahead; others prefer a lunchtime trail run to clear their head and get set for the afternoon, and then there are evening runners who love to end the day with a final burst of energy to get over the stresses of the day.

But what impact does running at certain times of the day have on your body and performance? We discover whether there truly is the best time of the day to run.

The Theory Of Circadian Rhythms

Our bodies have a specific pattern to ensure we get everything we need at certain times across 24 hours. This pattern is known as a circadian rhythm and helps to regulate all functions, such as sleeping, metabolism, core body temperature, and even our stress reaction.

This rhythm can also affect when and how we exercise; according to The Sleep Foundation, "Light and darkness are the most important and powerful zeitgebers," so depending on whether you prefer to run in the morning, afternoon, or night, you may not optimise this at peak times.

From a running perspective, your circadian rhythm can affect your performance based on when these functions peak, often at the same time each day but differing for each person based on their sleep pattern, light exposure, body temperature, and work schedule.

We've outlined the pros and cons of running at different times to help you understand when and why you may have a favourite time.

Morning Running

Motivation to get up and out of bed may not be everyone's idea of the perfect morning, but for some runners, there are many pros to starting the day with a run. Many claim running in the morning is the worst time due to a lack of fuel from a long rest and can make exercising feel harder than at any other time of the day.

Pros

  • Muscle growth: Testosterone peaks between 5:30 and 8 am, so indulge in a high protein post-run breakfast, and you’ll see muscle strength improve.

  • Fat burning throughout the day: A morning workout is proven to burn calories hours after finishing. Although this is the case at any time of the day, it's one benefit of an earlier run for many.

  • Early endorphin release: As well as physical benefits, a morning run can also be beneficial mentally. With the stress hormone cortisol peaking at 8 am, an early run will release the happy hormones and set you up for a positive outlook for the day ahead.

Cons

  • Higher risk of heart problems: As blood pressure is higher in the morning, an earlier run poses a higher risk of a possible heart attack if there’s been an insufficient warm-up. 

  • Low body temperature:  Running earlier in the day means your body temperature hasn't reached optimum levels, making your muscles stiff and causing cramps. Warm-ups are crucial before any run, but this may take even longer with morning training.

  • Lack of energy: The irony of running after a long sleep is that your energy reserves may be at their lowest, as it's the longest you'll have gone without food. A light but filling breakfast is key for energy reserves to be topped up without the risk of causing discomfort.

“Early mornings and sunrise runs, especially in spring and fall, offer beautiful natural moments – with vibrant displays of fog and sunlight over forests, meadows, and mountains. It’s the perfect time to soak in the tranquillity of nature and connect with the surroundings.

Cooler temperatures are also ideal, especially during summer months when morning is the most comfortable time. Morning runs give me a productivity boost for the rest of the day; they increase mental clarity and focus. Plus, starting the day with movement fuels energy and metabolism, and that’s something most runners can feel throughout the day.

I also find that I perform best in the morning. Around 70% of my interval and quality training sessions happen then. My usual morning runs are often around 15-20 km, with up to 1200 metres of elevation gain – it’s the ultimate start to the day.”

GOREWEAR Athlete - Martin Pfeffer

Afternoon Running

Whether it's on a lunch break, following a meeting, or simply to enjoy the midday weather, afternoon running is one of the most popular times for people who have a regular working schedule. Many runners feel that the break in the day is part of their routine and don't feel they have to make special arrangements to head out for an hour during the day.

Pros

  • Best for speed workouts - Afternoon running can see a lull in body temperature, so a speed workout may be best at this time of day.

  • Resets concentration:  A burst of energy can come with getting fresh air and resetting for an afternoon, which many runners get from a lunchtime run.

  • Co-worker support: If you're office-based, running with colleagues can be a massive motivator for getting out. Team motivation is useful for both new runners and endurance athletes needing to set a pace for their next running challenge.

  • Daylight hours:  Midday runs guarantee daylight, one of the many advantages. Less reflective gear is required in brighter light conditions; however, if running in rain, sleet or snow, it's important to ensure you can be seen by vehicles and other runners.

Cons

  • Possible shorter running time: Afternoon runs can be limited in time, so an endurance run may not be possible. If training for a long-distance run, it may be better to replan to complete these in the evening.

Evening Running

It’s a common belief that training and workouts are better in the evening when core body temperatures are optimum, energy levels are at their highest, and muscles have been warmed up throughout the day's activities.

Pros

  • Longer and more intense training: With no time restraint once the day is done, evening runs allow flexibility with how and where you train. 

  • Reduced injury risk: Muscle strength and flexibility peak during late afternoon and early evening also hormones epinephrine and norepinephrine are at their peak, which lowers your pain sensation and increases your happiness.

  • Mind Reset: After a tough day of concentration, time away from screens and blue light can do wonders for mental health and resetting from the day's events.

  • Physical peak: There is no physical downside to training in the evening. All vitals, such as lung capacity, body temperature, and loosened muscles, are optimum as the day goes on.

Cons

  • Motivation dip: As the day progresses, motivation can wane, making it more common to cancel an evening run if a routine isn't set. Weather, time, hunger, and fatigue can all set in, making it difficult to be motivated to lace up the running shoes and head out.

  • Night time safety prep: Running in the evening, especially in winter, can cause safety concerns. Earlier sundown means regular routes explored in summer may need to be changed during the darker evenings.

  • Fatigue: A huge factor is fatigue as the evening looms, which can be a huge mental hurdle to overcome. Fatigue will also impact performance, stamina, and speed, making the training session feel harder than at any other time of the day.

“Evening runs help me unwind and find mental balance after a day of work. They’re perfect for releasing the day’s tension and fully switching off.

Another benefit is that muscles are generally warmer and more flexible in the evening, which reduces the risk of injury. The temperatures are often pleasantly cool, and the sunsets and evening atmosphere are pure balm for the soul.

In the winter months, running with a headlamp becomes essential. Reaching the summit, I’m often rewarded with a stunning sea of lights below—a striking contrast between the tranquility of the mountain and the bustle of the valley.

My evening runs are usually a bit longer than morning sessions: 20-40 km with up to 1600 meters of elevation, giving me a chance to fully enjoy the surroundings.”

GOREWEAR Athlete - Martin Pfeffer

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The Best Running Gear For All-Day Runs

Your running gear can make or break your motivation to hit the road, track, or trail. Extreme weather shouldn't put any athlete off their training when they know where to find quality rainproof, sweat-wicking, or thermo running gear.

Morning

Cooler temperatures and lack of optimum body temperatures mean you may rely more on thermo gear than at other times of the day. If heading out on an endurance run, it's crucial to take layers to switch out from warmer clothing as the day progresses.

Noon

Midday temperatures can differ, but as your body temperature increases throughout the day and the warmest part of the day has begun, shorts and short-sleeved shirts are a must. Depending on the risk of rain, a lightweight jacket is a must-have.

Night

Even in the summer months, the nights can be cool, but shorts will still be necessary. Longsleeved shirts and base layers are a worthwhile investment as the colder evenings approach and the chances of ice and frost set in.

Discover Your Next Adventure With GOREWEAR.

Whatever time you prefer to don your running shoes and hit the road, ensure you're prepared regardless of the weather with GOREWEAR’s collection of running gear.