Is it good to run at night?

Although running seems to be relatively simple and there is no skill involved, you just need to pay attention to speed so that you can achieve the effect of exercising. In fact, there are many things to pay attention to when running. Even the time for running is regulated. So let us find out whether it is suitable to run at night?

From the perspective of sports medicine, running at night is more scientific. As long as you control the intensity of exercise, running at night can help you sleep better.

Slight fatigue is good for rest

Jiao Wei introduced that sports medicine has proven that when people just wake up in the morning, the functioning of the human organs is still at a low level. Exercising at this time is more dangerous for people with weak cardiovascular function. The human body's ability to move is fully developed at night, so when running at this time, the body can more easily adapt to the rhythm of exercise.

In terms of the external environment, the latest research shows that the carbon dioxide index in the air is highest in the early morning, and the dust suspended in the air the day before has not completely disappeared. Exercising at this time is far less good than at night.

In addition, the slight fatigue caused by moderate exercise at night needs sweet sleep to relieve it, which greatly improves the quality of sleep after exercise. Therefore, it is unreasonable to worry that exercise will affect sleep.

Start your evening exercise with a walk

According to the American College of Sports Medicine, it is best to run and exercise in the evening at least three times a week, each time for 30-60 minutes. The intensity of exercise should be controlled within the range of "pulse rate not exceeding 120 beats/minute after 5 minutes of running, and not exceeding 100 beats/minute after 10 minutes". If your heart rate is too fast, you must reduce the amount of exercise; if you can talk to others while exercising, it means that the exercise intensity is acceptable.

People who have no exercise habit can start with a 20-minute walk every day, 25 minutes in the second week, increase to 30 minutes in the third week, add some jogging in the fourth week, and combine walking and jogging in the fifth week; finally, start to run slowly.

All sports require warm-up exercises, and evening running is no exception. Jiao Wei introduced that lightly stretching the legs and doing squats before running can help the heart and muscles enter the exercise state faster. If you start by walking a few steps, then brisk walking, jogging, and finally running, you can also warm up effectively.

When running, take slightly larger strides, keep your chest up, abdomen in, look straight ahead, lean your upper body slightly forward, swing your arms naturally on both sides of your body, concentrate, and breathe naturally and evenly.

When running, try to choose places with less traffic, good ventilation, and good air, such as park trails, school playgrounds, etc., and it is best to run on elastic surfaces such as mud and grass.

Running shoes need to be changed frequently

Jiao Wei said that she often sees people wearing very little when they start running. Although it may not be cold, it is easy to catch a cold when relaxing after running, so it is still necessary to keep warm.

Although the intensity of running at night is not high, your sports shoes still need to fit your feet well and have soft soles. It is best to change into special running shoes, which can better cushion the pressure and reduce the chance of joint injuries. Running shoes should not be worn for only one or two years. Changing them frequently will help correct your running posture.

The above article explains to us in detail whether it is suitable to run at night. In fact, it is beneficial to do some running at night, especially for patients who often suffer from insomnia. It can improve their sleep quality. After the muscles are tired, it is particularly easy to fall asleep.