BETTER TO RUN: MORNING, AFTERNOON, OR EVENING?

Is It Better to Run in the Morning, Afternoon, or Evening?

The best time to run is ultimately the time that fits your schedule best. But when life gets busy, finding time for a run can feel challenging. That’s why many runners choose to stick to a consistent time each day.

Are you worried that running later in the day might interfere with your sleep? Let’s take a look at advice from Guillaume Ruel, a trail runner from the Salomon team in France, to help you decide which time of day works best for you.

Morning Runs: Start Your Day Strong

Many runners prefer morning workouts because they get to enjoy the benefits of exercise throughout the day—thanks to the release of endorphins.

If you run shortly after waking up, warming up is essential. Begin with gentle stretches and mobility exercises, then ease into your run with a few minutes of light jogging.

Running before breakfast is often recommended, as it prevents discomfort from digesting food. Fasted running trains your body to use available energy stores more efficiently—first tapping into glycogen (stored glucose in the muscles and liver) and then encouraging fat metabolism. Start with short, low-intensity runs and gradually build up as your body adapts. Carry water or a small energy snack in case of low blood sugar, and be sure to eat breakfast soon after your run to support recovery.

You can also run after breakfast, but allow enough time for digestion. Waiting at least two hours before training is ideal, especially if you’re preparing for long-distance events like trail races or marathons.

Midday Runs: Make the Most of Your Lunch Break

Fitting a run into your lunch break isn’t always easy, but when time allows, it can be a great option.

As with any workout, avoid running while digesting food—this means it’s best to train before lunch. That said, don’t skip a proper, balanced meal afterward, and remember that sometimes your body truly needs rest during the middle of the day.

Many runners enjoy midday runs because they break up the workday and provide a mental reset. The fresh oxygen and movement can leave you feeling energized and ready to tackle the afternoon ahead.

Evening Runs: Unwind and Decompress

Evening runs are often the easiest to schedule. Running before dinner eliminates concerns about digestion and offers a great way to release stress after a long day.

Your body is typically well-prepared for physical activity in the late afternoon and early evening, with 5 p.m. to 7 p.m. often considered an optimal training window. If your plan includes longer runs, heading out in the early evening may be ideal. Just make sure to finish at least 90 minutes before bedtime to ensure quality sleep.