When Should I Run?
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We are often asked the question, ‘When is the best time for me to run?’ There is no straightforward answer to this, and no right or wrong*. Each of us are individual and will perform at our best at different points in the day. The key is to work out when you prefer to run. If you aren’t sure, try running at various times and see when you enjoy most. This may tie in with your natural circadian rhythm, and be linked to whether you are naturally a ‘morning lark’ or a ‘night owl’. Here are some points to consider:
Do you prefer to (affectionately) ‘get your workout over and done with’ before your morning shower? Starting the day with your run means that it can’t be bumped from your schedule if you get tied up with other tasks. Many people find a morning workout energises them and sets them up for a productive day ahead. Equally, if you are so drained after a day at work that you barely have the energy to cook dinner before going to bed, setting your alarm 45 minutes earlier in the morning is probably going to be the best fit for you.
Do you find that you need to clear your head after a day’s work? Many people enjoy scheduling their workout straight after their working day to give them a clear ‘stopping point’ and allow them to unwind and de-stress at the end of the day. Equally, if you hit the snooze button 10 times on your alarm clock and have to drag yourself out of bed at the last possible moment, it is unlikely that you will have the motivation to be completing your runs first thing in the morning. You are much more likely to get your sessions in if you schedule them in the evening, after work or before bathing the children.
Another great option is to fit your session in during your lunch hour to maximise your time and break up your working day. It can result in a more productive and focussed afternoon if you take some time away from the desk. If, during your lunch hour you find yourself killing time, scrolling through Social Media, perhaps you could slot your session in here. It would be the best use of time but be aware, you may need access to changing/showering facilities! Early afternoon is the natural peak of the human circadian rhythm, and it’s no coincidence that the likelihood of breaking an Olympic record has been clearly tied to this time of day when we perform at our best, so it’s worth a try!
Another point to note is that not everybody has the luxury of choosing when to get a training session in. If you work shifts or have young children for example, there may only be one option each day!
Once you have decided what time of day works best for your sessions, it’s really important to put them into your calendar or diary so that these slots don’t get booked over. We have scheduled 3 runs per week on a Monday, Wednesday and Friday so aim to make these non-negotiable. Of course, over the course of 10 weeks, something is likely to come up and throw your routine slightly but there is the flexibility built into the app to move your sessions if this is the case. The important thing is to get into a routine. This is the way you will complete your sessions and it’s the way you’ll train to be running 5k in 10 weeks time!
*”One brief note of caution regarding physical activity: try not to exercise right before bed. Body temperature can remain high for an hour or two after physical exertion. Should this occur too close to bedtime, it can be difficult to drop your core temperature sufficiently to initiate sleep due to the exercise-driven increase in metabolic rate. Best to get your workout in at least 2-3 hours before turning the bedside light out” Matthew Walker, Why We Sleep