KUALA LUMPUR – There is absolutely no doubt that running is an appealing form of exercise to many.
For a start, one does not need to spend much for the necessary gear – possibly just a pair of shoes and an armband, at most, to hold your phone or keys so that your hands are free.
Most fitness enthusiasts choose running as the main form of exercise because it helps to strengthen muscles, build strong bones, maintain a healthy weight, improve cardiovascular health and mental condition, among other benefits.
But is there any particular time of day to run when your body benefits the most?
Not necessarily so, according to Sports Science senior lecturer Mohd Sadek Mustaffa, because each person has a unique physiological need.
Speaking to The Vibes, Sadek explained that you can run early morning, evening or night.
Morning run
If you choose to run in the morning, make sure you finish by warming down before 10am since the weather is not too humid.
You should also consume sufficient carbs during dinner, the night before, as it helps to fuel your muscles.
“You can start running as early as four in the morning because that is when you get the best oxygen supply, particularly when you’re running in a tree-surrounded area,” he added.
Afternoon run
However, if you are not a morning person, you could opt for an evening run but that should be after 3pm.
Sadek said, “If you wish to run during this time, allow some four hours of rest after lunch and avoid consuming red meat because your body would need more time to digest it.
“You can have red meat after exercise because it helps in the recovery of the muscles as it is an excellent source of protein.”
It is also important to re-hydrate and have a change of clothing after workout to avoid skin irritation.
“When you sweat a lot, a towel is not enough. You need to change the sweat-drenched clothes quickly to avoid developing infections,” explained Sadek, who is lecturing at the Universiti Teknologi Mara (UiTM) Faculty of Sports, Science and Recreation.
On the other hand, if your plate is full throughout the day with work or home chores, and feel the need to blow some steam, Sadek said it is fine to run at night.
Night run
These are the tips.
You should run about one to two hours after dinner and warm down at least two hours before sleep to allow the body system to revert to its neutral state.
You can eat fruits after your exercise if you need a snack.
Sadek advised that running must stop by midnight so that the natural sleep-wake cycle does not go haywire as one may struggle to fall asleep.
“Exercise is the best medication for many illnesses. You get yourself connected with nature and the fresh air and green surroundings relaxes your mind and body.
“When you exercise, you burn fats, protein, carbo, and all the bad stuff is excreted from your body naturally,” said Sadek, adding further a proper and balanced diet is vital to help body cells recover.
Of course, the benefits of running can only be achieved if consistency is maintained.
For that, Sadek’s advice is to run between 40 minutes to 1.5 hours three to four days a week and more importantly to listen to your body when it comes to running farther, faster or when rest is required.
Also, run whenever is the best time and convenient to you.
An important tip is to always warm-up and stretch before a run and wind down thereafter. – The Vibes, September 24, 2021.
