Is it okay to run at night?

With the further acceleration of the social pace and the continuous improvement of living standards, although people's material life has been greatly improved, the various diseases people suffer from have increased. Therefore, how to strengthen the body has become the primary issue for people in their pursuit of physical health. Running, as a form of exercise with low fitness cost, has attracted people's attention to a certain extent, but there are also some things to pay attention to when running, such as the time period chosen for running, morning or evening? So is it okay to run 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.

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.

Judging from the above text, it is okay to run at night, but the time must be controlled. It cannot be too late, otherwise it will affect sleep. In other words, you should exercise in the evening, take a shower after running, and then have dinner. It’s okay to run in the morning, but most people can’t get up! So the doubt about whether it is okay to run at night can be eliminated.