Consejos para correr de noche

Whether or not it’s a brand new yr’s decision, one other birthday has handed, or you’re simply able to really feel higher in your physique, there’s no time like the current to make a change.

When you’ve ever struggled with early morning exercises, why not attempt night-time operating to combine issues up? Uncover the advantages of operating at evening – and never waking up early – with our information beneath.

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Scientists have studied sleep for over a century. We now know that our our bodies have an inner clock, reset every day by daylight. For some, this circadian rhythm or clock runs sooner, inflicting them to wake and work earlier. These early birds are often known as “larks”.  

For others, the clock runs slower. In so-called “evening owls” the sleep hormone melatonin stays excessive within the early morning. This makes early morning exercises particularly tough because the physique’s techniques are nonetheless in sleep mode. Night time owls typically lack motivation and application to carry out at their finest early within the day and are most efficient after 6pm. 

Work-life schedules normally require us to be off the bed by 7am. There’s a restrict to how a lot we are able to alter our wake-sleep cycles because of the routine of society round us. Nevertheless, the selection of when to work out permits some flexibility. For late risers, shifting early morning exercises to the top of the day may be extra satisfying and profitable. 

Piernas de un runner


Scheduling a run earlier than breakfast is difficult at the very best of instances. By operating at evening, you possibly can unclutter your morning routine and deal with the day forward. 

Night time-time exercises take away the stress of early morning runs, and can help you begin the day at a steadier tempo. Take pleasure in stress free mornings understanding that you just accomplished your run the evening earlier than – even earlier than the early fowl.  

Train has nicely documented antidepressant and anxiolytic (nervousness decreasing) results.(1) Night time-time operating can assist relieve stress and nervousness constructed up in the course of the day.


For many individuals the night is a perfect time to run; work is over, you’ve got a bit of free time, the youngsters are in mattress, you’re up late anyway. Regardless of this golden alternative, would-be evening runners are nonetheless reluctant. In any case, doesn’t operating at evening destroy your sleep? 

Late evening train is usually believed to worsen sleep high quality. Specialists normally suggest avoiding vigorous train within the 3 hours earlier than sleeping. Nevertheless, till lately this idea has gone untested.  

A latest examine revealed in Sports activities Drugs reviewed the proof for late evening train and sleep disruption. The researchers concluded that late night train does not negatively influence sleep, in truth fairly the other.  

empty bed

A number of research have demonstrated that train carried out inside 4 hours of bedtime has a optimistic impact on sleep, rising perceived sleep high quality, sleep length, and size of time spent in non-REM sleep.(2) (3) (4) (5) Non-REM sleep is particularly vital for muscle progress and restore, in addition to relieving stress and nervousness.(6)

Although intense train has no influence on general sleep high quality, it’s nonetheless beneficial to keep away from vigorous train within the hour earlier than sleep.(7) (8) (9) This permits your coronary heart fee, core temperature and adrenaline ranges to stabilize earlier than mattress time.


Many runners respect the change of surroundings after darkish. Acquainted locations tackle a unique high quality and there’s a sense of journey and exploration. Avenue lights solid uncommon shadows, your headlamp creates tunnel imaginative and prescient and your mind goes into playful ninja mode. 

Reap the benefits of the twilight zone as your physique adapts to low gentle situations with a heightened sense of listening to and enhanced proprioception. In quiet streets you possibly can get pleasure from operating with fewer distractions and turn into extra conscious of your physique. 


It might come as a shock to study that we run at our greatest later within the day. Beforehand, scientific analysis urged that the time for peak operating efficiency was round 8pm. A newer examine divided runners into “larks” and “owls” in response to their morning or night chronotypes.(10) 

The examine discovered that these with a choice for waking early carried out finest simply after noon, whereas the late risers peaked at 8pm. Each teams carried out worst at 7am. 

Night time-time operating can also really feel sooner. Our notion of velocity is said to the proximity of objects in our environment. In daylight, distant fields strategy slowly. At evening, after we see over a brief distance, fences and lampposts race previous.  


Temperature is a key consider selecting when to run. Operating efficiency is proscribed within the warmth (~30°C/~86°F) and enhanced in cooler temperatures. For endurance disciplines, ambient temperatures beneath 12°C/53°F are optimum.(11) (12) 

Cooler evening air will not be solely invigorating and refreshing, it helps to control core physique temperature, which in flip improves cardiovascular capability. This can be the explanation most Olympic monitor information are set within the night. 


We don’t have a lot time within the morning for watching motion pictures and consuming chocolate. That is a night phenomenon, and maybe one we might moderately keep away from altogether.

When you’ve ever tried quitting display screen time or junk meals then you know the way exhausting it’s. However there’s a secret to profitable resolutions. A big-scale examine of latest yr’s resolutions discovered that these with approach-oriented objectives have been 12% extra more likely to succeed than these with avoidance-oriented objectives.(13) 

In different phrases, it’s more practical to begin a behavior than to cease one.  

Changing night couch-time with a night-time run is an effective way to construct wholesome habits – enhancing health, weight loss program, and display screen time multi function! 

Moreover the advantages of enhancing your day by day routine and getting fitter, operating at evening can unlock new alternatives for solo reflection and social train. Whether or not you go alone or with others, take wise precautions and contemplate climate, visibility, and private security


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