To get the most benefit, schedule your evening run at least a couple of hours before bedtime. If you exercise too close to bedtime, you might disrupt your circadian rhythms.
If you run too hard too close to bedtime, you'll raise your heart rate, body temperature, and make it hard to fall asleep, Harris says. “Try to finish up a couple of hours before bedtime to give your body time to cool down and relax for better sleep,” she suggests.
Best time to run at night: The best time to exercise is from 4 pm to 8 pm every day, because at this time the body's cells and circulatory system are in a better state, and it is easier to exercise at this time to achieve the purpose of exercising. On the contrary, night running after 8 o'clock is not worth advocating.
Traditionally, experts have recommended not exercising at night as part of good sleep hygiene. However, a small study, published in Sports Medicine suggests that some people can exercise in the evening as long as they avoid vigorous activity for at least one hour before bedtime.
While there's no right or wrong time to run, running in the dark gets a bad rap. Critics cite a lack of visibility and increased chances of dangers lurking beyond the shadows as reasons to avoid lacing up at night, but there are many reasons to hit the road after sunset.
The best time to run in the morning is somewhere between 5:30 a.m. and 8 a.m. At these times, you're less likely to be running in pitch darkness. At least one portion of your run will be in the daylight. You may even catch the sunrise if the timing is right.
But many people can't sleep after exercising too close to bedtime. That's in part because workouts raise both heart rate and body temperature, which isn't conducive to drifting off easily. Plus, later-day exercisers may feel uncomfortable from sore muscles or a hearty post-workout meal.
The benefits of evening workouts
A separate study, published earlier in 2024 in Diabetes Care, found heart-pumping exercise in the evening — between 6 p.m. and midnight — was associated with the lowest risk of mortality and cardiovascular disease for people with obesity.
If you're wondering about weight gain from sleeping post-exercise, rest assured that sleep is a crucial part of recovery and does not directly lead to weight gain. Getting adequate sleep is essential to a healthy lifestyle and can contribute to overall well-being, including weight management.
The recommended amount of cardio is 150–300 minutes at moderate intensity or 75–150 minutes at vigorous intensity spread across the week. You can divide this into sessions lasting from 10 minutes to over an hour, depending on how hard and how often you work out.
Running is an excellent workout option for losing stubborn belly fat. It works well for burning fat, especially in the belly area. Adding intervals or strength training to your running routine might improve fat reduction. Making these changes can significantly impact your ability to reduce your waist size.
A 24-hour run is a form of ultramarathon, in which a competitor runs as far as they can in 24 hours. They are typically held on 1- to 2-mile loops or occasionally 400-meter tracks.
Advantages of running in the evening: Great way to relax. Sometimes, the best time to run can be in the evening after a long day. Aerobic exercise such as running may help you relax and de-stress.
Researchers say exercising between 7–9 a.m. is best for weight management.
Run Well-Lit Routes
Although this may not always be possible when out in more rural settings when in the city, try and stick to well-lit routes to reduce your risk of tripping or stumbling. If you're trail or fell running where there can be little to no light, ensure you wear a head torch or running light for safety.
When your body temperature remains elevated you are very likely to have trouble sleeping. Exercise elevates body temperature, and cooling the body becomes increasingly difficult when you are inadequately hydrated. Some level of dehydration is highly likely following long endurance events lasting more than 4-5 hours.
Cut out caffeine 10 hours before bed. Don't eat or drink alcohol 3 hours before bed. Stop working 2 hours before bed. Get away from your screens 2 hours before bed. Hit the snooze button zero times.
“In general, napping helps the body recover after exercise. A short 10 to 15-minute nap may be reasonable after intense exercise,” he shares. Just be aware that a nap could potentially disrupt your circadian rhythm.
“We know that cortisol levels are higher in the morning and cortisol tends to hold onto fat. That means exercising later might allow you to actually do a better workout – especially as most of us have time limitations in the morning but more time in the evening.”
The short answer is: nope. Working out while sleep deprived sounds tempting, but without quality rest, your body won't perform its best. Sleep is key to recovery, and skipping it can make things harder in the long run.
What's more: If you're aiming to re-hydrate and re-fuel postrun, that can also prolong bedtime, Kutcher adds. In short, both experts agree running before bed will not ruin sleep for most. However, if you have difficulty falling asleep after an evening run, then you might want to reconsider your nighttime routine.
Exercise can cause feelings of tiredness and exhaustion. Hence, taking a nap after a workout is okay if you are doing it for a shorter period. Usually, a short nap of 20 to 90 minutes after an intense workout is suitable for individuals.