The majority of runners find that they are most consistent with their training when they develop a running routine. This often includes running every day at around the same time of day. Due to this tendency, runners typically belong to one of three groups: morning runners, noon-hour runners, or evening runners. The noon runners camp is fairly inconsistent, but the secret participation of the morning runners group is quite important and well-defined. Indeed, many runners find that running in the morning is a really effective and popular training method. Why do so many runners opt to track their kilometers first thing in the morning? Also, what are the benefits of running in the morning? In this blog, we will discuss running in the morning benefits as well as learn the secrets of health behind it.
Thinking About Running In The Morning?
As I mentioned earlier, majority of the people like to start their day with a mind-relaxing morning walk due to various reasons like:
- Pleasant weather
- Daylight running brings joy
- Boost your energy
While, on the other hand, some people prefer running in the evening for which they have their own reasons like:
- Getting out of the bed seems harder
- Joints are stiffer
- Muscle inflexibility in the morning
- Feeling tired and fatigued all-day
- Evening running helps to relax your mind from the tough tiring day
Also, there are some research-based reasons to support running in the morning:
- Sleep
- Performance
- Cardiac rhythm
- Weight management
- Psychologically improved functioning
It Can Improve the Quality Of Sleep:
There’s no doubt that morning running improves the sleep quality along with the active day.
A 2014 study, found that those who prefer running or exercise at 7 a.m., 1 p.m., and 7 p.m. spent more time at night in deep sleep than those who exercise at other times.
In a 2012 study, 51 adolescents with a mean age of 18.3 years observed that running every weekday morning for three weeks improved their sleep and psychological performance.
It Improves Your Overall Performance:
It probably doesn’t matter what time of day you run if you’re mainly doing running as a form of basic exercise as long as your schedule is consistent.
In fact, a 2012 review article in the Journal of Strength & Conditioning Research shows that the consistency of morning or evening training has a bigger impact on performance than the time of day chosen.
However, a 2009 study of cyclists found that workouts around 6 a.m. didn’t produce as good a performance as workouts at 6 p.m. To fully understand these findings, additional study is required.
It May Affects Your Circadian Rhythm:
A 2016 study in the Journal of Human Kinetics found that athletes tend to choose sports whose training schedules coincide with their circadian cycle. In other words, you’re more likely to choose a sport that normally trains in the morning if you’re a morning person. The timing of your training for a sport like running, which may not have a set training period, will be impacted by this.
It Improves Weight Management:
When you start running empty stomach in the morning, your body mainly relies on fat as a primary source. That’s how people who run or exercise on an empty stomach tend to lose fat more quickly.
What Are The Running In The Morning Benefits:
The question is, how can you motivate yourself to run while most people are still in bed? The following are some advantages of running in the morning:
1. Reduces The Risk Of Heart Attack:
Running has been proven to provide a number of incredible health advantages, including improving blood vessel flexibility, lung and heart health, and stamina.
A 2015 study showed that running reduces the risk of cardiovascular disease and all other causes of death.
Furthermore, researchers have discovered that morning heart attacks are not only more frequent but also more severe, resulting in 20% more dead heart tissue on average.
2. Reduces your Appetite:
If you are on the journey of weight loss then you have come to the right place. Running in the morning can reduce to appetite by 45% which helps to reduce your weight
Despite the fact that some people say they feel hungry after a long run, there is some evidence to support the idea that going out in the morning may help you feel less hungry the rest of the day, which may help in calorie restriction.
According to another study, men who exercised on an empty stomach before breakfast consumed fewer calories for the remainder of the day.
3. It Improves Your Focus:
Running in the morning can genuinely increase your productivity rather than simply making you feel like you are since you got your exercise.
Exercise in the morning might enhance attention, working memory, and executive function for the rest of the day, according to evidence.
Additionally, evidence indicates that brain skills, such as memory, problem-solving, decision-making, cognitive flexibility, verbal fluency, and inhibitory control, are improved two hours after exercise.
4. Improve Your Overall Health:
Self care is the key to lead a happy and wealthy life. However, running in the morning plays an important role in self care.
According to the National Institutes of Mental Health, however, self-care reduces stress, boosts your immune system and prevents illness, gives you more energy, and makes you feel better overall.
5. Boost Your Metabolism:
The food we eat can either be used as fuel by the body or it can be stored as fat. You don’t want your body to retain fat if you’re attempting to reduce weight or stay in shape. In this situation, you should begin your run in the morning before breakfast. This is due to the fact that your body uses food to repair itself after an exercise rather than storing it.
Additionally, running in the morning will increase your metabolism, helping your body in burning calories all day long. Additionally, it indicates that you will probably feel hungry after finishing, which will reduce your chances of skipping the most significant meal of the day.
6. Stores Vitamin D:
Vitamin D, a vital component that supports bone health, immunological function, and general well-being, can be naturally obtained from morning sunlight. By exercising in the morning, you allow your body to take advantage of the early sunlight and establish the mood for the day.
7. Reduces Blood Pressure:
We suggested that running in the morning might lower the chance of negative cardiovascular emergencies to start off this list of the top advantages. Exercise in the morning has been demonstrated to be a more effective strategy to manage hypertension (high blood pressure). frequently underlies heart attacks and cardiovascular events, even though there isn’t a direct study proving that in a cause-and-effect manner.
Therefore, keep in mind these advantages of morning running the next time you feel like hitting the snooze button and delaying your exercise till later in the day. Then, check if you possess the willpower to go for a run.
Summing Up:
Running in the morning benefits to an extent that goes far beyond their physical rewards. The benefits are both immediate and long-lasting, ranging from improved brain efficiency and emotional well-being to increased energy and metabolism. It takes dedication to develop a morning run routine, but the benefits are well worth the work. Set your alarm, prepare your running gear, and start running in the morning to begin your path toward better health, vitality, and personal development. You’ll be grateful in your body, mind, and spirit.
