Is it Better to Run in the Morning, Afternoon or at Night?

The best time to run is when it’s most convenient for you! But it’s not always easy to squeeze a run in on days when you’re already super busy. So, do you want to get organized and set a regular time to run? Are you concerned that running at the end of the day will keep you awake at night? Keep reading to find out what one of Salomon’s team runners from France, Guillaume Ruel, recommends.

Run in the morning to start your day off right

Loads of athletes go for their runs in the morning and by doing so, enjoy the benefits they receive from their workouts (thanks endorphins!) throughout the day.

If you go for a run as soon as you wake up, pay extra attention to your warmup. Begin with some stretching and joint mobility exercises before starting your run with an easy jog.

For morning runs, we recommend running on an empty stomach, so in other words, before breakfast, so that you won’t be running while your food is digesting. By running on an empty stomach, you train your body to pull energy from where it’s available by, for example, first emptying glycogen stocks (a form of glucose stored in the muscles and liver) and then burning fat. Ease yourself into this process by starting with short, low intensity runs, and feel free to bring an energy bar or your normal hydration to avoid hypoglycemia. When you get back to home base, we recommend eating breakfast immediately to optimize your recovery.

You can also run in the morning after you eat breakfast but make sure to wait until your meal is fully digested. This means you need to wait at least two hours before you start your training, and it’s the ideal way to maximize your energy reserves before a long trail run or marathon.

Run at lunchtime to make the most of your lunch break

Running during your lunchbreak is not always easy but if time permits, it can be done.

Like all sports, try not to do any training while you’re digesting your food, which means you should get going before you eat your lunch. But in doing so, don’t overlook the importance of eating a quality meal due to lack of time, and keep in mind that sometimes at noon we might just simply need to rest.

Runners who get out during their lunchbreak love the way that it breaks up the day and how the flow of oxygen they get from a good run gives them a fresh start to the afternoon. If you have the time, this is a great time to get your training in.

Run in the evening to decompress

Evening runs can often be the easiest to organize. When you run before dinner there’s no digestion time to worry about, and it’s also an excellent way to decompress after a long day at work.

At the end of the day your body is ready for the effort and the window from 5 to 7 pm is often conducive to good performance. If your training plan calls for a long run, getting out during the early evening can be your best bet. Just remember to give yourself a solid break of at least an hour and a half before you go to bed to make sure you get the best quality sleep.

Running at night raises questions about safety, not least of which is making sure you can be seen. To learn more, check out our article How to Run at Night: 6 Great Tips for Staying Safe.

Is it OK to run twice a day?

When we sked Guillaume Ruel whether he thinks it’s better to run in the morning or at night, of course he answered, “Both!” In fact, high level athletes often do two-a-days to increase the workload as well as the diversity of their training.

So it’s OK to do two running sessions a day if that’s what your training plan requires, but just make sure you give your body enough time to thoroughly recover between each workout. For example, the best way to organize your training might be an early morning run on an empty stomach and then waiting until late afternoon for the second session.

To conclude, it doesn’t really matter what time of day you run, and the biggest factor in determining what time you run will probably be how you can best fit your runs into your daily schedule. Remember to avoid running during your digestion period by not going immediately after a meal. Other than that, each time of day has its advantages and disadvantages. It’s up to you to find the right balance!