{"id":637641,"date":"2026-10-22T04:18:17","date_gmt":"2026-10-22T04:18:17","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/637641\/"},"modified":"2026-10-22T04:18:17","modified_gmt":"2026-10-22T04:18:17","slug":"morning-vs-evening-runs-which-is-better-for-performance","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/637641\/","title":{"rendered":"Morning vs. Evening Runs: Which Is Better for Performance?"},"content":{"rendered":"

Most races want you at the starting line<\/a> early in the morning, making an a.m. run routine an obvious choice for mimicking race day<\/a> conditions. But if you\u2019re a night owl or have a jam-packed schedule, evenings might better suit your schedule.<\/p>\n

Runners need to juggle sleep<\/a>, hydration, nutrition<\/a>, and training<\/a>, all while making time for work, family, and a social life. So your unique lifestyle likely determines the time of day you run.<\/p>\n

But could running when the sun comes up offer more benefits than heading out after work or vice versa?<\/p>\n

To help you optimize your schedule, we spoke with exercise physiologists and run coaches to weigh the benefits and drawbacks of morning versus evening runs and help you choose which works best for your goals.<\/p>\n

Benefits of Running in the Morning1. Simulate Race Day<\/p>\n

As mentioned, most runners race in the morning, says Greg McMillan<\/a>, exercise physiologist and USATF-certified coach, so if you run in the morning consistently, you\u2019ll be in the routine you need for race day. This allows you to practice how long it takes you to warm up<\/a>, fuel properly, and head out the door on time.<\/p>\n

Many coaches agree with McMillan, stressing the importance of simulating race day to eliminate any unknown variables. If you only ever run in the evenings but your race is in the morning, you just won\u2019t be as prepared, says Janet Hamilton, CSCS, exercise physiologist and running coach with Running Strong<\/a> in Atlanta.<\/p>\n

She explains that morning runs can help you prevent any issues on race day by getting you used to eating an earlier breakfast<\/a>, facing colder temperatures<\/a>, and adjusting your sleep schedule so that you have enough energy when you wake up.<\/p>\n

2. Increased Productivity<\/p>\n

Kickstarting your day with just a 30-minute run may be all you need to feel more productive, according to research. A study<\/a> published in 2019 in the British Journal of Sports Medicine examined a group of 67 sedentary, older men and women. The researchers had them perform 30 minutes of aerobic exercise<\/a> on a treadmill in the morning along with three-minute walks every half an hour throughout the rest of the day.<\/p>\n

Their findings suggest that starting your day with 30 minutes of moderate-intensity exercise may improve cognitive function related to memory and decision-making skills.<\/p>\n

Exercising earlier in the day means you\u2019re more likely to feel focused and productive right away, adds Kate Baird<\/a>, CSCS, an exercise physiologist at the Hospital for Special Surgery in New York City. \u201cThis includes mood-boosting endorphins<\/a> and neurotransmitters that help with focus and mental clarity,\u201d she says.<\/p>\n

Baird explains that you may also feel a sense of accomplishment from getting something done first thing in the morning, which can motivate you to keep going.<\/p>\n

3. You Run With Fresh Legs<\/p>\n

Running in the morning ensures that you start your workout with fresh legs, which is especially helpful if you know you\u2019re going to spend all day on your feet, Hamilton says.<\/p>\n

Hamilton explains this is especially helpful for runners who work long shifts at physically demanding jobs, as running in the morning ensures they get the most out of their muscles. Plus, walking<\/a> can boost recovery after high-intensity exercise<\/a>, so you can spend the rest of your day recovering after your morning workout and preparing for the next.<\/p>\n

Drawbacks of Morning Runs1. Potential Gastrointestinal Issues<\/p>\n

Your gut may not wake up when you do, says Hamilton. She explains that some people don\u2019t empty out when they first get out of bed, and that generally, you won\u2019t expect a bowel movement until about 10 a.m., which is probably later than an early morning run.<\/p>\n

Meanwhile, research suggests it\u2019s probably best to get things moving before your run so that you have more energy: A study<\/a> published in 2023 in the Journal of the International Society of Sports Nutrition tested the exercise performances of 13 triathletes with two cycling time trials: one before defecating and one after.<\/p>\n

The researchers found that pooping<\/a> before their exercise led to enhanced performance, mainly because the brain received more oxygen and that decreased fatigue<\/a>.<\/p>\n

So, if you\u2019re a person who needs time to move around, have breakfast, and use the bathroom first, then you might want to schedule your runs during afternoons and evenings.<\/p>\n

2. It Can Take Longer to Warm Up<\/p>\n

In the mornings, your body needs time to properly warm up and acclimate to the temperatures outside. If you wake up feeling groggy and you\u2019re pressed for time, it may be harder to give your body the time it needs to prepare for impact.<\/p>\n

\u201cThe quality of the runs can be slightly lower in the morning because you\u2019re still trying to wake up,\u201d McMillan explains. \u201cThat can be a challenge for older runners<\/a>. It can be challenging for runners that have injury issues, who need to warm up a little bit more,\u201d he says.<\/p>\n

3. Shortened Sleep Schedule<\/p>\n

If you\u2019re somebody who spends time commuting into work early in the morning, or going to bed later at night, working out in the morning might require you to cut into your sleeping schedule, making it harder to feel refreshed in the morning.<\/p>\n

The National Sleep Foundation<\/a> recommends seven to nine hours of sleep per night for adults, and for runners, sleep is one of the most important factors for recovery.<\/p>\n

Practically, if you work a 9-to-5 job, need time to get ready, commute, take kids to school, or walk your dog, you might have to start your day early in order to get in a morning run. This could look like getting out of bed around 5 a.m. and going to bed around 8 p.m., which might not be possible for some busy runners.<\/p>\n

Benefits of Evening Runs1. Improved Performance<\/p>\n

If you wait until the end of the day to work out, you might tap into some added benefits that can support your run performance. Research suggests that you\u2019re more likely to run longer in the evening than in the morning.<\/p>\n

A systematic review<\/a> and meta-analysis published in 2023 in the Journal of Strength and Conditioning Research examined 31 studies on the effects of exercise on cardiorespiratory responses and endurance performance, and found a longer time to exhaustion when working out in the afternoon and evenings versus the morning.<\/p>\n

2. Relieve Stress<\/p>\n

Evening runs can help you unwind and relieve stress after a long day of work, McMillan says. You get a chance to let go of whatever happened during your day.<\/p>\n

Research backs the benefits of exercise for stress relief: A 2023 survey<\/a> published in Sports Physiology and Physical Performance examined the association between exercise frequency and stress among 3,440 Korean adults and found that higher-frequency exercise is linked to a lower perceived level of psychological stress.<\/p>\n

This might be because running stimulates a part of your brain that regulates cognitive functions that help you deal with stress. A study<\/a> published in 2018 in Scientific Reports, which examined 26 healthy runners, suggests 10 minutes of running can improve executive function, including memory, attention, self-control, and emotional response.<\/p>\n

3. Lower Blood Sugar<\/p>\n

Running is a great way to care for your overall health, but it turns out the time of day you run can affect your metabolic health in particular.<\/p>\n

A study<\/a> published in Obesity examined 186 men and women who were overweight or had obesity and were diagnosed with at least one metabolic impairment, like high blood pressure or high cholesterol.<\/p>\n

The researchers tracked their physical activity, what time of day they exercised, and their glucose levels over the course of two weeks. They found that those who did more than 50 percent of their exercise in the evening had significantly lower glucose levels compared to those who were sedentary, and better glucose regulation compared to those who mainly exercised in the mornings.<\/p>\n

Additionally, a study<\/a> published in 2022 supports these findings. Researchers gathered 775 active participants and assessed their blood sugar levels based on when they exercised. They found that those who performed moderate-to-vigorous activity in the evening had 25 percent lower insulin resistance than those who exercised in the morning.<\/p>\n

Drawbacks of Evening Runs1. Potentially Higher Levels of Tiredness<\/p>\n

If you run in the evening, you might not have enough energy left to devote to your training, which can leave you feeling unmotivated or struggling to run. Your job can affect your energy levels and leave you feeling fatigued at the end of the day, Hamilton explains.<\/p>\n

This includes mental and physical exhaustion, McMillan points out. \u201cSometimes you\u2019re not as fresh mentally or physically at the end of the day, particularly if you had a challenging day, and that can compromise your run,\u201d he says.<\/p>\n

Research supports McMillan\u2019s point. A study<\/a> published in 2023 in the International Journal of Sports Physiology and Performance suggests that too many cognitively demanding tasks can have a significant effect on endurance.<\/p>\n

Hamilton agrees, pointing out that whether you\u2019re tired because you\u2019re on your feet all day or because you\u2019re under a lot of mental stress can affect how well you exercise after a day of work.<\/p>\n

2. Your Fueling Might Be Off<\/p>\n

Hamilton explains that if you eat lunch around noon, and then start your run six or seven hours later, you need to have had a snack at some point so you have the energy to complete your miles.<\/p>\n

\u201cIt might be a half a peanut butter and jelly sandwich, or a bagel, or some oatmeal\u2014something to keep you from having hunger pangs while you\u2019re out on your run,\u201d she says. (For runs that are shorter than 90 minutes, though, runners can usually get away with just sipping on a sports drink or something light before taking off, Hamilton notes.)<\/p>\n

This can get challenging for people that work, adds McMillan. He explains that if you have a busy day, or you\u2019re working on a project and lose track of time, you might accidentally skip lunch, forget to hydrate<\/a> properly, or might be eating later than you\u2019d like. That certainly won\u2019t lead to the best run in the evening.<\/p>\n

3. You\u2019re More Likely to Skip Your Run<\/p>\n

If you wait to run in the evening, you might give yourself more time to talk yourself out of a workout. McMillan explains that your workouts, especially if you\u2019re training for an upcoming race, should take priority in your schedule, and if you push them to the evenings, you may feel less motivated to get it done.<\/p>\n

How to Stay Consistent\u2014No Matter the Time of Day<\/p>\n

The most important thing is that you exercise at a time that works best for you. No matter if you\u2019re waking up with the sun to run, or squeezing in a workout before you eat dinner, consistency is always king, says McMillan.<\/p>\n

He adds that a consistent running schedule ensures you have an organized \u201cstress-rest cycle,\u201d where your body has enough time to recover between workouts, which can help prevent injury. To accomplish that, he suggests picking one time of day to run\u2014mornings or evenings\u2014and giving yourself 24 hours to recover between each workout.<\/p>\n

It\u2019s also crucial to note that no matter what time of day you run, you have to feel safe. You\u2019re less likely to stay consistent with your training plan if you\u2019re scared to run outdoors, so use your best judgment on where and when you run.<\/p>\n

\"Lettermark\"<\/p>\n

Kristine Kearns, a writer and avid runner, joined Runner\u2019s World and Bicycling in July 2024. She previously coached high school girls cross country and currently competes in seasonal races, with more than six years of distance training and an affinity for weightlifting. You can find her wearing purple, baking cupcakes, and visiting her local farmers market.<\/p>\n","protected":false},"excerpt":{"rendered":"Most races want you at the starting line early in the morning, making an a.m. run routine an…\n","protected":false},"author":2,"featured_media":637642,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[565,199388,134,73535,111,139,69],"class_list":["post-637641","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-fitness","tag-fitr","tag-health","tag-lifeservice","tag-new-zealand","tag-newzealand","tag-nz"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/637641","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/comments?post=637641"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/637641\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media\/637642"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media?parent=637641"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/categories?post=637641"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/tags?post=637641"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}