Running is one of the simplest ways to stay active and improve your fitness. You do not need expensive equipment, and you can run almost anywhere. However, many runners have one common question: What is the best time of day to run?

Some people prefer running early in the morning, while others feel stronger in the afternoon or evening. The truth is that there is no single perfect time for everyone. Your lifestyle, sleep schedule, weather, fitness goals and personal energy levels can all affect which time works best for you.

Morning running can be a great way to start your day. Roads, parks and walking paths may also be quieter early in the morning, making the run more peaceful.

One major advantage of morning running is consistency. If you run before work, study or other responsibilities, there may be fewer things that can interrupt your plan later in the day.

Morning exercise may also be useful for people who find that exercising late at night affects their sleep. Research has suggested that exercise timing can influence sleep and the body’s natural daily rhythm, although the effects are different between individuals. (PubMed)

However, your body may feel slightly stiff when you first wake up. Your muscles have not been moving for several hours, so warming up before running is especially important.

A five- to ten-minute walk, light jog and some gentle movements can help prepare your body.

For some runners, the afternoon may be one of the best times for performance.

Your body temperature normally rises during the day, and muscles may feel warmer and more flexible compared with early morning. Research into exercise performance has often found that certain types of physical performance can be better during the afternoon or early evening. (PubMed)

A recent study also found that endurance performance was higher in the evening compared with the morning among its participants. However, the researchers also found that a person’s natural sleep and activity pattern, known as their chronotype, influenced the difference. (PubMed)

This means someone who naturally wakes up early may perform differently from someone who normally stays awake late.

Afternoon running can therefore be a good choice for faster training sessions, interval running or when you want to test your performance.

The disadvantage is that work, school and other responsibilities can make afternoon exercise difficult to schedule.

Evening running is another popular option, especially for people who work or study during the day.

It can be a good way to relax after a stressful day. Your body is also usually fully awake and warmed up by this point.

Some people worry that exercising in the evening will automatically damage their sleep. However, research does not show that evening exercise is always bad for sleep.

A recent systematic review comparing morning and evening exercise found no clear overall advantage of morning exercise for most sleep outcomes. However, harder exercise performed later may affect sleep continuity for some people. (PubMed)

If you notice that a hard evening run makes it difficult to sleep, try finishing your run earlier or making your late-night runs easier.

There is currently no strong scientific evidence showing that everyone should exercise at one particular time of day.

A systematic review and meta-analysis examining morning and evening training found little evidence that training at one particular time produces greater health or performance improvements for everyone. Interestingly, people may improve their performance at the particular time of day when they regularly train. (PubMed)

The American Heart Association also says that the best exercise time is largely personal. Being able to exercise consistently is more important than trying to find a supposedly perfect hour. (www.heart.org)

So, if you love running at 6:00 AM, keep doing it.

If you feel stronger at 5:00 PM, that is also completely fine.

The best time to run is usually the time that fits your life, allows you to feel comfortable and helps you run regularly.

American Heart Association: When Is the Best Time of Day to Work Out? (www.heart.org)

Sports Medicine – Open / PubMed: Best Time of Day for Strength and Endurance Training to Improve Health and Performance? A Systematic Review with Meta-analysis. (PubMed)

Sleep Medicine Reviews / PubMed: Effects of morning versus evening exercise on sleep: a systematic review and meta-analysis. (PubMed)

PubMed: Influence of circadian rhythms on sports performance. (PubMed)