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5 Tips For Night Running

By November 19, 2019 No Comments

Running on its own is considered a relaxing, stress-busting and mood alleviating exercise. This is because of a chemical call endorphins that our body releases causing a ‘Runner’s high’ that triggers a positive feeling in the body. This is also the case when you exercise. So what is the best time to go for a run?

Some runners believe that an early morning run is more effective than a late evening or night run, but that may not be the case for all. A run is most effective when you go asper your body clock or circadian rhythm- a 24-hour pattern of rise and fall in your core body temperature, hormone levels, breathing capacity, reflex, strength, and energy stores. These factors, mainly your core body temperature, influence your run. The core body temperature peaks around 5 to 7 pm, start dipping with sleep onset and hits its lowest at 5 am, with a difference of 0.9 °C. 

Running is thus more effective when your core body temperature is high as it provides more stamina, better oxygen circulation, lubricates the joints, breaks down glucose and lowers the risk of injuries. So if yo9u are a night runner, then here are a few tips that you need to know:

Take precaution:

Undoubtedly, running at night can be a little more dangerous than the morning. The traffic is at its peak and the darkness can hide a runner on the road. To be safe, carry a flashlight, wear a reflective or neon-colored vest or just wear brighter clothes. The idea is to be as visible as possible. Bring a running buddy along to accompany you in the evenings.

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Avoid carrying your headphones:

Running at night without the help of your ears can definitely up your chances of an injury. Keep a lookout for oncoming vehicles and people which would require you to avoid using earphones.

Don’t miss out on a warmup:

Warming up is important before a run weather in the morning or evening. If you don’t have enough time to warm up after a long day then be creative with your schedule. Walk or cycle on your way back from work or to the starting point of your running track to get your blood flowing which should make the first few minutes of your run easier.

Map your route:

Running on unfamiliar grounds late in the evening may not be the safest option. Avoid discovering new areas or deviating much from your daily route. If you’re determined on covering an extra few miles than double or loop your track instead.

Schedule Sleep:

Exercising or running just an hour before bedtime can drastically improve the quality of your sleep. However,  exercises like HIIT or some kind of cardio that increase your heart rate exponentially can make falling asleep difficult. So combine a running routine with a deep breathing, cooling down exercise to restore your heart rate.

 

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