Is it better to run in the morning, afternoon, or late in the day?

Sometimes we can't choose when to train. We have enough to take time out of the gaps between all of our obligations to be able to run for a while. Sometimes, schedules get so complicated that we have to do some real logistical juggling. If you are lucky enough to be able to choose your training schedule, the best time is supposed to be in the afternoon, before dinner, but there is no ideal time. It depends on each person. The important thing is to make the most of your career, regardless of how early or late you do it. Here we show you the strengths and weaknesses of the broker according to the time of day.

Morning runner.

For many people, the morning is the only time of the day when they can train, even if it is when they feel the best. For others, including me, getting going is a burst of energy that lasts all day. The fact is that, for whatever reasons, as soon as the sun rises, or even before, there are a good number of people jogging through streets, parks or trails.

Advantage.

When you go for a morning run, your body receives a healthy dose of oxygen, and your metabolism requires more calories to burn because it has been accelerated in the first hour.Also, if you train at this time, you are less likely to have to cancel a workout due to changes in your schedule. Another advantage is that in summer, it will allow you to run before the temperature rises.

Disadvantages.

Immediately after getting up, his joints are still quite stiff and his muscles are tense and inflexible. That is why it is important that you do a dynamic warm-up before starting to run, to ensure good coordination and avoid injuries.

What type of training is the best right now?

At this time, it is recommended to do a recovery run, also known as a "piggy trot," in which you run very slowly while keeping your pulse low to regenerate your body and prepare it for the rest of the day.If you can only train right now, you will probably have to save your long runs for the weekend, as one of the downsides to running early is that you often don't have much time. Also, avoid high-intensity interval workouts and sets, because right now, your body is not ready and that increases the risk of injury.

Before or after breakfast?

The eternal question. Eating breakfast afterward will burn more fat, but may make you dizzy or feel very weak. If you go out on an empty stomach, make sure that you have hydrated well, because at night we lose a lot of fluids, and that the day before, before going to bed, you have eaten some food such as yogurt or eggs, which provides you with protein to avoid muscle catabolization. The ideal way to perform at your best in a morning workout would be to have a balanced intake of about 400 kcal a couple of hours before, but, of course, if you go for a run at 7, that would mean getting up at 5 in the morning. That is why I recommend you, if you do not run on an empty stomach, have a light snack, such as a piece of fruit, a bowl of oatmeal or a handful of nuts, before going for a run.

Run at noon.

Many take advantage of the midday break in their workday to train. Instead of getting into a three-course menu that leaves you half-dazed and almost snoring in front of the computer, they inject a whole blast of energy.

Advantage.

This is the time when your performance potential is at its highest and your body is not very tired yet. Unlike in the morning, at noon your energy reserves tend to stay full and the physical effort is better, so it is the ideal time to do high-intensity workouts. Right now, we can handle the speed sessions very well.

Drawbacks.

The summer heat in this country prevents training in these conditions. And if you are taking advantage of the midday break, you hardly have time to train, shower and eat something before going back to work, so forget about long races, which are relegated to the weekend.

What type of training is the best right now?

The noon break is ideal for intervals, exercises, sprints, and post-warm-up workouts. Simply put, since you don't have much time right now, if you train at noon, "do it hard."

Before or after the meal?

If you are going to eat before training, do it at least half an hour before and always something light and well digested, chicken breast and salad, a ham sandwich, something like that. I always prefer to eat after the race, even if the training gets tougher, because your energy reserves are not completely full.

Evening runner.

From a physical point of view, this is the best time to do a complete workout. Your body is already working with flexible muscles. Still, there are people who find long runs especially painful at the end of the day. For example, I own a car.

Advantage.

Since your body is already activated, you don't have to warm up as much as in the morning. You will also have more time. There are usually no obligations or appointments, so you can do longer races and more complete workouts, spending more time stretching or strengthening your core or glutes. On the other hand, quiet workouts at this time stimulate fat burning while you sleep. In any case, going for a run when you have finished with your obligations relaxes you, helps you regain peace of mind after the hustle and bustle of an intense day and prepares you for rest.Sometimes you can even have a beer which you have earned.

Disadvantages

Although it's relaxing and de-stressing, training at the end of the day can keep you from falling asleep. When we exercise, we release adrenaline and other neurotransmitters that trigger the activation of alertness - that fight or flight reaction of the nervous system. If that happens to you, try to finish running at least two hours before going to sleep and also avoid high-intensity interval training. Better limit yourself, like in the morning, to a recovery run.

Before or after dinner?

Always before dinner, but yes, to be up to date with your reservations as much as possible, have a light snack at least half an hour before leaving. And another thing: when you get home after training, you will feel hungry. To prevent you from emptying the fridge, or worse yet, wiping out all the cookies you keep in the pantry, have something to "trick" your stomach until you can sit down at the table: a banana, a couple of dates, or a rehydration drink.