When is the best time to run?

Life lies in movement, which is an unchanging fact. Running is one of the best exercises for the body. Many people choose to go for a few laps around the park in the early morning before the sun rises, or get together with a few people for jogging after dinner in the summer evening. However, is this running time correct and useful for us? Next, let us follow the editor to learn about the best time to run.

1. Professional athletes’ training is usually scheduled in the afternoon because the afternoon is the best time for the human body’s hormones, strength, and various reactions.

2. For ordinary people, the difference in the impact of early and late time on physical strength is minimal and does not require special consideration. The timing of exercise should be based on your own time and diet.

For adults aged 18-64, at least 150 minutes per week of moderate-intensity aerobic physical activity (such as brisk walking, housework, and lifting objects weighing less than 20 pounds), or at least 75 minutes per week of vigorous-intensity aerobic physical activity (such as fast cycling, aerobic exercise, and lifting objects weighing more than 20 pounds), or an equivalent combination of moderate and vigorous-intensity activities.

Children and adolescents aged 5-17 should accumulate at least 60 minutes of moderate to vigorous intensity physical activity every day; for adults aged 65 and above, physical activity includes leisure time activities in daily life, family and community, transportation (such as walking or cycling), occupational activities (if still working), housework, play, games, sports or planned exercise.

The professionalism of this answer is certified by Li Zhisheng, a sports expert

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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.

Using running to improve your physical fitness is important, but choosing the right time is also very critical. Before exercising, the editor recommends that you must do some warm-up exercises, such as stretching your legs and bending your waist, to avoid muscle strain during exercise. It is best to run from slow to fast, and don't be in a hurry. Only by proceeding step by step can the effect be good and you will not be easily injured.