If you’re a runner, you’ve probably wondered: When’s the best time to run?
Whether you’re new to running or have been at it for years, the timing can affect how you feel during your run, your performance, and even how you recover afterward.
Should you run in the morning, when it’s cool and peaceful?
Or is it better to wait for the afternoon or night, when you’re more awake and ready to go?
Here’s the thing: there’s no one-size-fits-all answer.
It really depends on your schedule, goals, and how your body feels at different times of the day.
Let me share a bit about my experience running at different times. What works for me might just work for you, or you might find a new routine that suits you better.
Morning Runs: “Rise and Grind”
For many runners, morning runs are the ultimate goal.
There’s something special about waking up early, putting on your shoes, and heading out while the world is still asleep.
I get it—it feels like you’ve already won the day. When I get my run in early, it sets a positive tone for the rest of the day.
Morning runs are great for setting the tone for your day, boosting your mood, and giving you an energy kick.
But it’s not all sunshine and rainbows. Morning runs can be tough for some of us, and that’s okay.
Here’s why they’re worth considering:
- Kickstart Your Day: Running early helps you feel accomplished right from the start. It’s like crossing a task off your to-do list before the day even begins. Plus, I always feel more productive after a morning run—it sets the stage for a productive day.
- Cooler Temperatures: In places like Bali, where the heat can be brutal, morning runs are often the best option because it’s cooler outside. Running at dawn helps you avoid the intense midday heat, which can be draining.
- Consistency and Motivation: When you get your run done first thing, it’s easier to stay consistent. There are no distractions—no work, no family stuff, nothing to get in the way. It’s just you and the road.
The Science Behind Morning Runs
Studies show that runners who exercise early tend to stick with it in the long run. The reason? Morning runs help you avoid the distractions and stressors that build up throughout the day. By starting your day with a run, you accomplish something significant before the world even wakes up, giving you that “win” feeling that lasts.
Afternoon Runs: “The Midday Recharge”
Let’s talk about afternoon runs for a minute. I get it—waking up early isn’t everyone’s thing, and honestly, some days it’s just not realistic.
Maybe mornings aren’t your jam, or you just like the idea of running when your body’s fully awake. Afternoon runs might just be what you need.
For me, 5 PM runs have become my go-to.
Since I work from home, I often find myself deep in a project or lost in thought as the workday wraps up.
That’s my cue to hit pause and hit the pavement. It’s like pressing the reset button for both my body and mind. Running in the late afternoon helps me recharge, shake off the day’s fatigue, and get ready for whatever’s next.
Here’s why they’re worth considering:
- Peak Performance: By the time the afternoon rolls around, your body’s been awake for hours. Your muscles are more flexible and ready to go, which makes it easier to find your stride. Performance peaks around this time because your body temperature is higher, making your muscles more adaptable for a good run.
- Energy Boost: Afternoon runs can give you that second wind. After a long workday, you might feel sluggish, but a quick run can give you the energy you need to power through. For me, a late-afternoon run is the perfect way to shake off the tiredness and get ready for the rest of the day.
- Mental Reset: We’ve all had those days when work or life feels overwhelming. A run in the afternoon is like hitting a mental reset button. It gives me time to clear my head, focus on my breath, and forget about everything else for a while. Afterward, I feel more centered and ready to tackle whatever’s next—whether that’s getting back to work, meeting up with friends, or winding down for the night.
The Science Behind Afternoon Runs
Studies show that athletic performance tends to peak in the afternoon.
That’s because your body’s been awake long enough for your muscles to warm up, and your core temperature is higher.
When your body’s fully awake, you’re more flexible and better equipped to handle more intense runs without risking injury. Plus, you might find that you can hit your stride quicker and enjoy the run more since your body’s already warmed up and ready to go.
Evening Runs: “De-Stress Before Bed”
Let’s dive into evening runs.
For many, night runs are their go-to. Evening runs are perfect for unwinding after a busy day or for those who feel stronger after being active all day.
Personally, I’ve found that evening runs help me release stress and wind down.
Evening runs are my way to mentally decompress.
I do tough workouts in the morning, but evening runs bring a calming sense of peace. It’s not just exercise; it’s mental clarity. Evening runs help me focus away from tasks. But run too late, and it could mess with your sleep.
Here’s why they’re worth considering:
- Stress Relief: After a hectic day, an evening run is like a mental cleanse. The fresh air, the rhythm of your steps, and the quiet of the evening allow you to shake off any stress. Running at night can be therapeutic, especially if you’re feeling wound up after a busy workday.
- Body Flexibility: By evening, your muscles are more relaxed and flexible, which lowers injury risk.
- Relaxation: Evening runs can be a way to relax and unwind, preparing your body for rest. In fact, many people find that evening runs help them sleep better, as long as they’re not running too late.
The Science Behind Evening Runs
By evening, your muscles are more relaxed and flexible, which lowers injury risk. Evening exercise helps reduce stress and promotes better sleep. However, finish your run a few hours before bed to give your body time to cool down.
Conclusion
When it comes down to it, there’s no “perfect” time to run.
The best time is when it fits your schedule and feels right. I love morning long runs, but evening runs help me relax. Afternoon runs are great for performance, but tricky to schedule.
The secret is consistency. No matter when you run, the key is consistency.
Your routine doesn’t have to match anyone else’s idea of perfect. It’s about balancing your energy, work, and personal preferences.
Experiment with different times and see what works for you.
Whether it’s morning peace, afternoon energy, or evening relaxation, the best time to run is the one that feels right for you.
Lace up and make running part of your daily routine—whenever works for you.