Exercise is inseparable from our physical health, and running seems to have become the most popular and influential fitness activity today. Whether it's early morning or late afternoon, regardless of the sweltering heat or freezing cold, whether on the streets, in parks, or in residential areas, you can see runners everywhere, heads down, sprinting. On social media, there are always people telling you they've just completed a 5km or 10km run. But what is the purpose of running? What's the difference between running in the morning and at night?
1. Running in the morning is the best way to lose weight.
In fact, there are some things to keep in mind when running. For example, you shouldn't eat breakfast before your morning run. This is because food needs to be digested in the stomach. If you eat breakfast before your morning run, the blood in your body will be concentrated in your limbs, and there will be almost no blood in your stomach. This causes the stomach wall to rub against the food in your stomach, which can lead to stomach pain during your run. Over time, this can lead to gastritis or even stomach ulcers.
The best approach is to drink some salt water or honey water, or at least some water. After a night's sleep, the body loses a significant amount of water through respiration, urination, and skin evaporation, leading to insufficient blood volume, increased blood viscosity, and sluggish microcirculation. Exercising in this state can easily trigger cardiovascular and cerebrovascular diseases, especially for those with hypertension or heart disease. Drinking water before morning exercise can mitigate these adverse effects.
To achieve weight loss, you must run for at least 80 minutes in the morning to achieve the effect of aerobic exercise. After your morning run, you must rest for half an hour before eating breakfast, preferably a glass of milk and a piece of fruit.
"Morning runs are not recommended for the elderly," said Xiao Hua, deputy director of the Department of Cardiovascular Medicine at the Guangzhou Military General Hospital. When the body wakes up from sleep, it is in an excited state, producing many hormones, leading to increased blood pressure and heart rate. Providing the body with a strong stimulus at this time, such as running, can cause many health problems in the elderly. Patients with cardiovascular and cerebrovascular diseases should pay particular attention to their blood pressure and heart rate. Furthermore, running should be done in moderation; prolonged running can lead to wear and tear on the knee joints. The running process should not be too fast or too strenuous, otherwise it will become anaerobic exercise, resulting in insufficient blood supply and increasing the risk of cardiovascular disease.
Xiao Hua suggests that the elderly should engage in light physical activities in the early morning, such as walking or Tai Chi.
II. Running at night is the most stress-relieving.
Japanese experts have discovered through experiments that, unlike morning runs, night runs reduce platelet counts by 20%, significantly decreasing the risk of blood clots. Furthermore, night runs lead to increased melatonin and growth hormone secretion in the brain during sleep, promoting growth in adolescents and boosting immunity in adults, while also aiding sleep.
However, Traditional Chinese Medicine (TCM) seems to discourage nighttime running. The *Huangdi Neijing* states, "When one is calm and tranquil, the pores of the skin are closed, and even strong winds and harsh toxins cannot harm the body." This means that in a calm state, the pores of the skin are closed, and even strong winds cannot harm the body. But when a person runs, blood flows to the limbs, raising their temperature. The pores open due to the heat, and at this time, external wind and cold pathogens can easily penetrate, creating a hidden danger for illness.
"Whether you run in the morning or at night doesn't really depend on the season; it's mainly a matter of personal preference," says Xiao Zhenliang, director of the Department of Respiratory Medicine at the Chengdu Military Region General Hospital. He believes that morning exercise can improve the respiratory system's capacity. And for people with insomnia, night running is also a boon.
III. Enjoy the pleasure of a 20-minute run
Running is not something everyone can stick with. You might feel better after running a few times, but in reality, it's mostly psychological. To improve your health through running, consistency is key.
For beginner runners, getting off to a good start is crucial – they shouldn't become bored with running, nor should they feel too tired after a run, and they should look forward to their next run.
At this point, a short running plan is needed. Starting with a 30-minute run might be difficult to maintain, so a 20-minute run would be a better option. During a 20-minute run, it's important to remember: don't let emotions get in the way; maintain a smile throughout. If your energy is truly depleted, you can walk instead of running until you recover some strength, then continue running for the remaining time.
It's important to remember: don't give up after just 5 minutes. As an aerobic exercise, your body needs time to adapt, and 5 minutes is precisely the adaptation period. If you give up at this point, all your efforts will be wasted.
Never give up on the last 5 minutes. Often, after running for 15 minutes, you get tired and think, "I've already gone 15 minutes, I'll just skip the last 5 and try again next time." You're wrong. The last 5 minutes are the most effective, so adjust your breathing, maintain your rhythm, and keep going until 20 minutes.
In a 20-minute running plan, there's no need to worry about your speed, because no matter how slow you run, you can still run 2 kilometers.
IV. Not everyone is suited to running.
Running is a very easy sport for most people to participate in. However, it is not suitable for everyone, including those with cardiovascular disease, frequent drinkers, those who lack sleep, and those with internal organ diseases.
Fifth, please pay close attention to the following after running:
Avoid squatting or sitting down to rest. Squatting or sitting down immediately after exercise will hinder blood flow back to the heart from the lower limbs and affect blood circulation. After exercise, do some relaxation and cool-down activities, such as calisthenics, walking, and relaxing massage, which will help eliminate muscle fatigue and quickly restore physical strength.
Avoid taking a cold (hot) shower or swimming when you are drenched in sweat. Exposure to cold water after exercise causes a sudden constriction of capillaries, which can lower the body's resistance and lead to illness. Taking a hot shower immediately afterward increases blood flow to the skin's surface, potentially causing insufficient blood supply to the heart and brain, and increasing the risk of cardiovascular and cerebrovascular accidents.
Do not eat immediately after exercise. Eating immediately after exercise without rest can easily cause digestive system disorders and functional imbalances, making you more susceptible to illness.
Do not smoke. During exercise, breathing accelerates, and the body needs to ensure sufficient oxygen intake. If you smoke immediately after exercise, the oxygen content in your lungs will decrease, leading to symptoms such as chest tightness, shortness of breath, difficulty breathing, dizziness, and fatigue.
It is not advisable to suddenly lower body temperature. After exercise, you may feel hot and uncomfortable. If you immediately go into an air-conditioned room or a drafty area to cool off, it will disrupt your normal physiological regulation, causing physiological dysfunction and making you more susceptible to colds, diarrhea, asthma, rheumatic pain, and other illnesses.
