If you are a fan of running at night, you may have wondered how it could affect the body. After all, our bodies are delicate instruments, designed to perform functions more efficiently at different times throughout the day.
Modern life means we often have no choice but to rack up miles during the twilight hours, whether it’s hitting the pavements or using one of the best treadmills in the market. The good news is that, in general, running at night will not negatively affect your performance, although, as always, the effects can vary from person to person.
How will running at night affect sleep?
One of the main issues related to running at night is the negative impact it is perceived to have on sleep patterns. However, according to physical therapist Gina Reinge, who has spent years working with professional athletes, “the jury is pretty out on this one.”
Reinge affirms that “it seems to depend on the moment of its exercise”. Pointing to research published in Sports medicine (opens in a new tab)”, adds: “Some studies have shown that exercising two to three hours before bed will not affect your sleep and may even improve sleep patterns.”
gina queen
Gina Reinge is an experienced physiotherapist who has spent years working with professional athletes, including four years working at the High Performance Center in Bath, UK with elite international judo players. Together with her husband, she runs a multidisciplinary clinic.
Reinge adds that while several studies have pointed to the benefits of morning exercise, such as one in the Teen Health Magazine (opens in a new tab)the effects of running at night depend on how close your run is to the time you go to bed for the night.
“It’s generally thought that vigorous exercise less than an hour before bedtime may not be the best idea,” he explains. “It can negatively affect your sleep patterns by taking longer to fall asleep and waking up more times during the night, although this seems to depend on your age and how fit you are.”
Monitoring your sleep and energy levels is the best way to determine whether or not running late at night works for you, but in general, if it suits your lifestyle better and doesn’t keep you awake, there’s nothing to worry about. when it comes to sleep levels.
Could running at night affect your performance?
However, what happens while you are running? Running at night usually means you’ve been up all day, expending energy, and yet those who enjoy running at night often find that it can boost energy levels, not to mention that it’s a wonderful way to mentally de-stress of the day
Whether you subscribe to this idea may very much depend on what part of the day you feel most productive.
As Reinge puts it: “Early birds seem to peak earlier in the day, performance-wise, than night owls.” [check out a study in Sports Medicine (opens in new tab)]. Performance in general tends to peak in the afternoon, however your own individual circadian rhythms will influence this.
“If you’re a night owl, you’re less likely to perform at your peak in a morning competition and if you’re an early riser, you’re less likely to perform at your peak at night.”
These claims are supported by a study published in the Circadian Rhythms Magazine (opens in a new tab).
Is there any benefit to running at night?
There are some potential benefits to a night run, although research in this area has not been extensive enough to draw conclusive results.
“There is a suggestion that evening aerobic exercise may help control blood glucose levels in overweight adults,” explains Reinge, adding that “one study found a significantly improved level of glycemic control when comparing morning exercise with evening, although this has not been proven. confirmed by other studies.” This was observed in a study published in diabetology (opens in a new tab).
As already mentioned, improved sleep is a potentially positive side effect of running at night, while it has also been suggested that evening aerobic exercise can help heart rate recovery, but again, little research exists on the subject .
Are there any downsides to running at night?
Finally, what about the drawbacks? “Apart from the obvious safety considerations of running alone at night, there don’t seem to be any physiological drawbacks to running at night,” says Reinge. However, he adds: “If you’re an early riser, this time may not be right for your body.”
Ultimately, the unique factors that characterize you will be the determining factor in determining if a night run is the right time for you to put in those precious miles. Why don’t you try and see how it works for you?
