How to choose between morning and night running

Running is one of the most common and basic forms of aerobic exercise. Some people choose to run in the morning to start the day, while others prefer to run at night for exercise. What is the difference between morning running and night running, and what are the advantages of each? Experts said that morning running can promote blood circulation, speed up the body's metabolism, effectively burn fat, to achieve the purpose of weight loss. Because after a night of metabolism, the blood sugar content is relatively low, the body is in the state of the most lack of sugar, and proper exercise can burn fat at this time. And morning running often allows runners to get excited quickly and face the new day's work and life with a better attitude.

Running at night can relieve stress and fatigue. Compared with morning running, night running has a relatively lower risk of cardiovascular and cerebrovascular accidents. After a day of activities, the body coordination is better, combined with their own physical strength can carry out higher intensity exercise. Running at night 4 to 5 hours before bed also helps you sleep.

When running in the morning, we should first warm up fully. After getting up, the body muscles are stiff, the heart rate and blood pressure will gradually rise with the exercise. If we do strenuous exercise immediately, the burden of the cardiovascular and cerebrovascular system will suddenly increase. Secondly, it is necessary to properly supplement water or heat, after a night of consumption, the body is in a state of hunger, and it is necessary to supplement energy before morning run to avoid hypoglycemia during exercise.

When running at night, the time should not be too late, and running 1 to 2 hours before going to bed may cause the body to be in an excited state, causing a delay in falling asleep. Night running also has certain unsafe factors, such as poor lighting conditions, which may cause sports injuries, so choose a safe and suitable location.

Experts suggest that running in the evening is also a good option. Usually, the human body is in a better state before and after 17, when running can not only improve running efficiency, but also the possibility of sports injury is minimal. For morning running, experts suggest that jogging is appropriate, the intensity should not be too high, it is best to control within 75% of the maximum oxygen uptake rate or maximum heart rate. For evening running and night running, it is recommended that you can carry out high-intensity and multi-dimensional exercise according to your personal situation, and you can use a combination of aerobic and anaerobic exercise.

There are a variety of places to run, including campuses, parks, riverside trails, community tracks, and gyms, where you can breathe fresh air and chat with like-minded runners. Morning running can be carried out in the weather with sufficient light, and night running is recommended in the gym and other sports places with sufficient lighting to avoid sports injuries. Of course, everyone can choose the right place to exercise according to their surroundings.

People 65 years of age and older should prepare suitable clothes and shoes before running, and should properly stretch the large joints of the whole body, including the hip, knee, ankle and shoulder joints of the lower limb. It is recommended that the elderly should supplement energy before exercise, such as small bread, biscuits, etc., to avoid hypoglycemia during exercise. If you are running for a long time, you need to rehydrate in time. If you have conditions, you can wear a watch with the function of monitoring your heart rate. If the maximum heart rate of daily exercise is exceeded, the intensity of exercise should be reduced in time.