What is the safest time to run? (2023)

What is the safest time to run?

Run during daylight hours, if possible. For nighttime running, avoid dimly lit areas and wear bright and/or reflective clothes. Stay on the sidewalk or shoulder of a road, if possible. Run facing oncoming cars.

According to science, the best time to run is late afternoon (3pm to 5pm) or early evening (6pm to 8pm). Running in the morning or evening shows similar benefits.

Running Level, which calculates running times based on age and ability, says that a good mile time for a male is 6:37, and a good mile time for a female is 7:44. Those average times to run a mile are based on an intermediate-level runner. Later on, we will look at average mile time for all levels of runners.

Running in the morning puts you at a greater risk for injury because your muscles are stiffer and colder after having been at rest all night. This means that if you do run in the morning, it's important to do a proper warm-up and to start slow to allow your body to ease into the run.

A run in the morning is the perfect way to start the day. If you run in the morning, you can give your body a healthy dose of oxygen. Your metabolism will be pushed to burn more calories. The higher oxygen content in the morning air makes it easier to breathe, especially in the summertime.

It's a given that we should practice running safety every time we go out, regardless if it's a midday 5-miler or a quick nighttime jog, but running at night poses a greater threat to our unprotected bodies against motorists, unmarked ditches, potholes and attackers.

A morning workout may promote better quality of sleep as compared to afternoon or evening workouts. In fact, the authors of a 2014 study published in Vascular Health and Risk Management concluded that early morning may be the most beneficial time to engage in aerobic exercise.

It has been known for some time that most physical activities are best performed in the mid- to late-afternoon, as this is when body temperature peaks, meaning the muscles are at their most supple and running at speeds that feel tough in the early morning will feel much easier.

Running by time often works better if you are on a tight schedule, while running by distance can push you to stay motivated. If you typically run at a consistent pace, your mileage and speed will likely be the same no matter which approach you choose.

How slow is too slow running?

If you can tell a long story while running then you are running at a sufficiently slow pace. If you can speak a sentence or two then you are running closer to a steady-state pace. If you can only get out a few words at a time then you are running more at a tempo pace.

Nighttime running can significantly improve your sleep quality. A study in 2018 showed that exercising at night can help you fall asleep easier and stay asleep longer. And if your circadian rhythm is off, research shows that running at night can help re-align it, leaving you tired when it's time for bed.

Running Faster Burns Calories More Efficiently

Since it's more efficient, you'll burn more calories per mile when you're going faster — even if it means you're running for a shorter amount of time.

I completely agree with you, it is challenging to run first thing in the morning. It is mostly because your muscles are cold from sleeping all night, your blood sugar levels are at their lowest from fasting and your mind is just booting up for the day.

Most non-elite runners run five to six days a week. In general, a rest day is important to reduce injury risk, but more experienced or competitive runners may run every day or at least cross train on all non-running days.

Joints can be stiff and muscles can inflexible upon getting out of bed. An intense morning workout may lead to midday fatigue.

So if you want to run on an empty stomach, here is what we recommend: Depending on your fitness level, your run should last between 40 and 60 minutes. Choose a low intensity (at a recovery run or conversation pace).

A pre-run snack consumed 30–60 minutes prior provides your body with quick fuel. It's only necessary to have a pre-run snack if you intend to run for longer than 60 minutes, but it's also fine if you simply prefer to do so regardless of the length of your run.

You can run at any time of the day. It's also fine to run every day, as long as you don't overdo it.

Is it okay to run after eating?

As a general guideline, it's recommended that you wait 3 to 4 hours after a large meal before running. If you've had a small meal or snack, wait a minimum of 30 minutes or preferably 1 to 2 hours before going for a run. Keep in mind that everyone is different.

In general, it's recommended to eat before running. This gives your body the fuel it needs to exercise safely and efficiently. If you prefer to run on an empty stomach, stick to light to moderate running. Take a break if you start to feel lightheaded.

Drink water before, during, and after a run. Drinking before, during, and after training is just as important as drinking during the rest of the day. Aim for 16 ounces (2 cups) of water at about two hours before you run. Pair this with a snack or meal.

If you run directly after you wake up, adrenaline will begin to be pumped from the brain and you will be woken up very quickly. Running may be more difficult at first, but it is a great way to wake up. By all means, if you have the motivation to go running upon arising, go for it!

The streets can be a lot quieter in the morning compared to other times of the day, which means there can be more freedom in the pace that you run. If you are hoping to lose weight a morning run is the best option as you can burn more calories by running on an empty stomach, rather than running after your morning meal.