Generally, there are two times most people choose to run: morning and evening. The choice of running time can be highly subjective, depending on the runner's goals or available time.
Running in the morning offers benefits such as burning fat, boosting immunity, and energizing the day. Meanwhile, running in the afternoon offers benefits such as improving running performance, relieving stress, and improving sleep quality.
There are also many other benefits of running in the afternoon that you should know about. By understanding these benefits, you can better plan your running program.
Benefits of Evening Jogging for Your Body
1. Performance Improvement
One of the most noticeable benefits of evening running is improved running performance. This is because in the afternoon, body temperature tends to be at its peak, making muscles more flexible and ready to move.
This lowers the risk of injury compared to jogging in the morning when your muscles are still stiff. Furthermore, your body has been active all day, so your cardiovascular and respiratory systems are better prepared for the stress you're experiencing.
Not only is running performance-focused, it also supports metabolic efficiency . Because the body has already completed its daily activities, it can maximize calorie burning.
This means greater energy expenditure during running, which can lead to more effective fat burning. If your goal is to lose weight while maintaining fitness, an evening run can be a great way to maximize your training results without requiring excessive effort.
2. Improves Heart Health & Blood Circulation
Regular afternoon running also has the benefit of improving your heart health. Running helps your heart function more optimally, strengthening the heart muscle and allowing it to pump blood more efficiently.
This activity also helps improve blood flow throughout the body, allowing oxygen and nutrients to reach tissues more quickly. In the long term, this habit can help reduce the risk of high blood pressure and cardiovascular disease.
Furthermore, an evening run can be an effective way to unwind after a long day of activities. This will leave you feeling fitter, boosting your metabolism, and making you feel more relaxed thanks to the release of endorphins.
So, running in the afternoon isn't just a form of exercise; it can also improve your physical and mental balance. Therefore, you won't regret pursuing this sport.
3. Improve Circadian Rhythm
The most amazing benefit of running in the evening is that it can improve the body's natural sleep-wake cycle. Physical activity in the evening helps balance the body's biological clock.
This will help your body be more prepared for a good night's rest. However, avoid running late into the night, as this can actually affect your sleep quality.
It's best to run in the afternoon at a moderate intensity, as this will make it much easier to fall asleep. Besides improving sleep quality, the benefits of evening running also affect your overall physical condition.
Running in the afternoon provides the perfect time to burn off residual energy, relieve stress after activity, and boost metabolism without sending the body into overdrive before bed.
Also Read: 5 Yoga Breathing Techniques for Better Sleep
4. Regulates Stress Hormones
When you run, especially at moderate intensity, your body experiences an acute increase in cortisol. This is a normal response, as it's part of the HPA axis (hypothalamus-pituitary-adrenal) response.
However, if done regularly, the body will adapt. This will result in lower basal cortisol levels, a healthier daily rhythm, and ultimately, a more resilient body to stress.
Another positive effect of more regulated cortisol levels is directly related to your daily quality of life. You'll recover more quickly from work fatigue, sleep better, and reduce your risk of burnout.
Ideally, run in the afternoon at a light to moderate intensity for 20-60 minutes, several times a week. Avoid running too hard close to bedtime, as this can cause cortisol levels to rise too close to bedtime.
Also Read: Weight Loss is a Healthy Way to Lose Weight
5. Prevent Chronic Diseases
Numerous studies have shown that the benefits of evening jogging extend beyond burning calories and also have a significant impact on preventing chronic diseases. Regular aerobic activity, such as jogging in the evening, can improve insulin sensitivity.
This allows muscles to absorb glucose more efficiently, reducing the risk of type 2 diabetes. Furthermore, burning calories from running helps prevent the accumulation of body fat that can lead to obesity.
Other positive effects include lowering blood pressure, improving lipid profiles, and reducing systemic inflammation, which can trigger various metabolic diseases.
Cohort studies also show that runners have a lower risk of cardiovascular and all-cause mortality than non-runners. Even a short daily run of just 5-10 minutes has been shown to provide significant benefits.
This means that a little activity is better than none at all. To avoid this risk, you can spend about 150 minutes per week of moderate activity or 75 minutes per week of intense activity.
Also Read: Benefits of Skipping to Prevent Disease and Keep You Young
Tips for Running in the Afternoon to Get Maximum Benefits
To maximize the benefits of your evening run, there are several important things to keep in mind. Running without proper preparation can actually lead to fatigue or even injury. Here are some practical tips you can follow:
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Time & Duration of Workout. Choose a run between 4:30 PM and 6:30 PM for 20-40 minutes, or according to your ability.
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Warm-up & Cool-down . Do dynamic stretching (leg swings, arm circles) before running and static stretching afterward. For complete information, see the following guide: 7 Warm-up Moves for Running to Avoid Injury .
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Nutrition & Hydration . Drink water 30 minutes before running, and eat a light snack (like a banana) if you need extra energy. Don't forget to rehydrate afterward.
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Route & Equipment . Choose a safe route, wear breathable clothing, cushioned running shoes, and, if necessary, bring a small flashlight/reflector.
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Consistency & Progression . Start at a light pace, then gradually increase the intensity or distance each week to allow your body to adapt without injury.
By following the tips above, jogging in the evening can be a healthy activity that makes your body fit, your mind fresh, and your sleep quality improved.
When Do You Want to Start Running in the Afternoon?
An afternoon run helps the body relax after a day of activity, improves sleep quality, and improves mood by releasing endorphins. Furthermore, the temperature in the afternoon is usually more stable and comfortable, reducing the risk of dehydration or heat exhaustion.
This combination of factors makes evening running a smart choice for maintaining heart health, burning calories, and calming the mind. If you're still unsure, try running regularly for a few weeks and see the difference for yourself.
From more stable energy, better sleep, to a fitter body, to support your workout, don't forget to wear the right gear for more effective running. Discover SVRG's running collection , from waist bags and running jackets to compression pants , to make your afternoon runs more comfortable, safe, and optimal.
