What time is the best time to run at night?

In our current life, many of our friends pay more attention to their physical health. If they want to be healthy, daily exercise is definitely essential. Running is a very simple and practical exercise method, and many friends insist on running in their lives. So how should we choose the time to run? Will running at night be more beneficial to our health? Next, I will introduce to you some health knowledge about running at night!

Sports medicine has proven that when you just wake up in the morning, the functioning of the body's 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 more than 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. I often see 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 necessary to keep warm. Although running at night is not very intense, sports shoes should still fit well and have soft soles.

Wear special running shoes, which can better cushion the pressure and reduce the chance of joint injury. Running shoes should not be worn for only one or two years. Changing them frequently will help correct your running posture. Since the intensity of running is not high, you can run half an hour after a meal. Because this exercise will not affect sleep, it is okay to eat dinner late if you don’t eat too much. If you wash your feet with warm water for 15-20 minutes after running, it can dilate the blood vessels in your feet, promote blood circulation, and make it easier for you to fall asleep. I want to run and run non-stop.

Do you understand the above-mentioned health benefits of night running on our body? When choosing, we should still choose the appropriate time for running according to our own body, which is beneficial to the healthy development of your body.