How to start running

Week 2

Remember to warm up before running.

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day 1 2 4 2 4 2 4 2 4 2 4
1-day break
day 2 2,5 3,5 2,5 3,5 2,5 3,5 2,5 3,5 2,5 3,5
1-day break
day 3 3 3 3 3 3 3 3 3 3 3
2-day break

If you manage to complete the entire day, you can safely proceed to the next one. If you are having a bad day and cannot run the entire training, it will be better for you to repeat the training after a day’s break. There is no need to hurry – regularity is more important than results.


The Best Times of Day for Running

Running, a versatile and rewarding form of exercise, offers significant benefits at any time of day. However, the best time for running can depend on a variety of factors including individual biologic rhythms, environmental conditions, and personal preferences. In this article, we explore the potential advantages of running at different times of the day, helping you identify the optimal time for your runs based on scientific insights and practical considerations.

1. Introduction

Running is a popular form of physical exercise embraced by many for its simplicity and the minimal equipment it requires. As avid runners seek to optimize their routines, one frequently pondered question is, "When is the best time to run?" The answer is nuanced, influenced by a range of factors such as circadian rhythms, climate, personal schedules, and even psychological aspects. This article delves deep into these variables to help you pinpoint the best time for your running sessions.

2. Running in the Morning

Early morning runs offer a peaceful start to the day, and many prefer this time for its quietude and freshness. Let’s explore some benefits and considerations of morning running:

  • Peaceful Environment: Mornings often provide a quiet and tranquil setting for running, offering a great way to start the day on a positive note.
  • Boosts Metabolism: Running in the morning can kickstart your metabolism, helping you burn calories throughout the day.
  • Consistent Routine: Morning runners often find it easier to stick to a consistent routine, as the exercise is completed before other daily responsibilities pile up.
  • Biological Aspect: Although body temperature and muscle flexibility might be lower in the morning, a proper warm-up can mitigate these issues.

3. Running in the Afternoon

Afternoon running can serve as a pleasant break in the day, providing an opportunity to recharge. Here are some benefits and considerations for afternoon running:

  • Warmer Temperatures: Depending on the season, afternoons might offer warmer temperatures compared to early mornings, potentially reducing the risk of injury.
  • Improved Performance: Research indicates that physical performance might peak in the afternoon due to higher body temperatures and optimized muscle function.
  • Mental Break: An afternoon run can provide a mental break, helping you return to work with a refreshed perspective.
  • Flexibility: Afternoon runs can be more flexible, easily fitting into breaks in your daily schedule.

4. Running in the Evening

Evening runs have their unique appeal, offering a great way to unwind after a busy day. Below are some benefits and considerations of evening running:

  • De-stress: Running in the evening can be a great way to de-stress and process the events of the day.
  • Optimal Body Conditions: Similar to the afternoon, the body’s physical conditions in the evening can be optimal for exertion due to elevated body temperature and muscle flexibility.
  • Social Interaction: Evening times often offer opportunities for social runs, allowing you to engage with a community of runners.
  • Preparation for Night Races: If you are training for a night race, evening runs will help in adapting your body to late-day exertions.

5. Personal Preferences and Considerations

The best time for running can also be deeply personal, depending on individual lifestyles, preferences, and goals. Considerations might include:

  • Personal Schedule: Your daily schedule and responsibilities play a significant role in determining the best time to run.
  • Mental Well-being: The psychological benefits of running can vary with the time of day, potentially influencing mood and mental clarity differently.
  • Nutritional Aspects: The time of day can influence your nutritional approach to running, with differing strategies for morning, afternoon, and evening runs.
  • Adaptation to Training: Some individuals may adapt better to training at specific times of the day, reflecting variations in personal circadian rhythms.

6. Conclusion

Identifying the best time for running is a multifaceted decision, influenced by biological, environmental, and personal factors. Morning runs offer a tranquil start to the day, potentially fostering a positive mood and consistent routine. Afternoon and evening runs, on the other hand, might benefit from physiological optimizations such as elevated body temperatures and muscle flexibility, potentially enhancing performance and reducing injury risk.

Furthermore, personal preferences and daily schedules play a crucial role in determining the optimal time for running. It is recommended to experiment with running at different times of the day to identify what suits you best, considering your personal goals, lifestyle, and the specific benefits that different times offer.