The Best Time Of The Day To Train

The Best Time Of The Day To Train

Does the best time of the day to train really exist? Of course, any time of the day is much better than no training. But is there a better time to train?
Sometimes we feel very light when we run, and other times, we have a feeling of heaviness in the body. Why does this happen? And what does it depend on? Is there a time of the day that is better than others to get the most benefits?


There are quite a few studies that suggest that training early in the morning or late in the afternoon is the best time for many people. This is because of the temperature of the muscles, which reaches its peak around those hours. When the muscle temperature is higher, the metabolic processes and the energy metabolism of the tissues are increased. You can also get a similar effect by warming up before your workout.

This increase in muscle temperature is related to your biological clock. This internal mechanism determines the rhythm of the day-night cycle and has a significant influence on the functions of the body that fluctuate throughout the day, such as body temperature, heart rate, and metabolism.

It may interest you: Running For Children: At What Age Can They Start To Run?


But, unfortunately, it is not so easy to determine the best time of the day to train. Stress, work, eating habits, and quality of sleep influence your biological rhythm, as does your mental state. Therefore, it is basically your lifestyle and your preferences that determine what the best time of day for you to train is.

To help you decide if you feel better training in the morning, at noon or at dusk, we have prepared a list of pros and cons of exercise at every moment of the day:



  • Running in the morning is the best way to start the day right.
  • If you go running at this time of day, your body receives a healthy dose of oxygen, and your metabolism will need to burn more calories.
  • The high amount of oxygen in the morning makes it easier to breathe, especially in summer. Of course, it is also easier to run when there is still a warm temperature instead of training in the midday heat.


  • Running early in the day can be harder than at any other time.

Right after you get up, your joints may still be quite stiff, and the muscles tend to be tense and inflexible. This means that you will not have good coordination or sufficient control over your muscles while running, so it is advisable to do a dynamic warm up before going out to run so that your muscles do not show any resistance during training.

Also, the body loses a lot of water while you sleep, so it is essential to compensate for this loss before training, so you do not get dehydrated while running.



  • Noon is the time of the day with better conditions for high-intensity running sessions.

Your performance potential is 100%, and your body is not very tired yet. The energy reserves are usually full (compared to the morning) and the physical effort is less intense, so it is the ideal time to perform high-intensity workouts: at noon the body holds speed sessions exceptionally well.


  • Running after eating can be exhausting.

The body needs more time for digestion, depending on what you have eaten. To avoid digestive problems (stomach cramps, for example) during a high-intensity interval (HIIT) session, we recommend you follow these tips:

  • After having eaten something, wait about 30 minutes before going out to run.
  • If you eat a lot, wait between 1.5 and 2 hours before running.
  • If you do not feel good running after lunch, train before lunch. Remember that running without having eaten may be harder because your energy reserves are not full at all.



  • Running in the afternoon is an excellent option to relax.

Training at this time of the day helps regain peace of mind after a busy day.

As the body is already operating, you do not need to warm up as much as in the morning and the workouts you do in the afternoon stimulate fat burning at night.


  • Running so late can make it hard for you to fall asleep.

Beware of high-intensity workouts at this time of day: they may hinder rest because the body is full of energy from physical exercise. 


Every moment of the day has its advantages and disadvantages, so think about what is best for you depending on the goals you have: do you want to lose weight, reduce stress, gain speed or run longer?

If you want to maintain the level of performance, you can train at any time of the day (but make sure to warm up well before you start).

Running at noon is the best option to stimulate performance with training at high-intensity intervals.

The best time to do recovery workouts is in the afternoon.

We know that work, leisure, family, or factors such as meal times, also influence your training plan, so the best choice is to follow a personalized plan. If you are going to participate in a race, remember to prepare the body so that it is ready at the time of the event.

Don’t leave before read: Movies on Netflix About Running that You Can’t-Miss