Evening running can be exhilarating. There was a time when I almost always ran in the evening. I’d end my workday, put on my gear and those first steps would just as the sun was setting. If you’re an evening athlete through and through, then you know exactly what I’m talking about. For a while, I swore by evening running, but life changes, training demands get more demanding and time feels like it gets shorter and shorter. Eventually, even the most dedicated evening athlete is faced with the question of how do we make evening running successful.
Whether you are an evening athlete through-and-through or a morning athlete who has found themselves crunched for time, you may be doing your run workouts at nighttime. Especially as the days get shorter.
While as triathlete coaches, we always recommend you get your training done in the morning so that nothing during derails your training or the quality of your workout, sometimes evening runs are unavoidable.
Whatever situation you find yourself in, we’ve been there too, and we want to help you have the most successful evening run by sharing our top tips for successful evening running.
The majority of the time your evening run will take place right after work. It is best to complete the run before you have a chance to sit on the couch. We all know how hard it is to get up after sitting down and getting comfortable at home… avoid this by running as soon as you’re done your workday.
Just like any other workout, it is important to fuel leading up to the run. For a successful evening run, it is best to plan around dinner. Eat a snack 1-2 hours before the run that way you can run and then eat dinner right afterwards to replenish.
In the event, you cannot run shortly after you get home from work, at the very least it is preferable to get your run done preferably 2+ hours before bedtime. During exercise, endorphins are released and the body’s core temperature will rise. Both of these signal to the brain that it is time to be awake which can affect your ability to fall asleep and the quality of sleep itself. The body needs time to decompress before you go to sleep.
Now that daylight savings have come and gone, the evenings are darker earlier this time of year. Since we don’t have night vision, like cats (wouldn’t that be great?!), we need to use an additional source of light when running in the evening. This is so that you can properly observe your surroundings and stay safe! Some lighting options are: a headlamp (>200 lumens), knuckle lights or shoe lights are good options for a light source.
Pro tip – make sure you keep them charged!
Keep in mind that since visibility is limited for you, it is also limited for cars. Always add reflective gear in the evening, so that drivers can see and identify you as well.
When choosing routes for night running, it is best to stick to familiar, well-lit routes, if possible. Keep your head up, but your gaze down at the ground to watch for uneven ground or wet/icy conditions.
Evening running can sometimes be unavoidable, and whether you love them or hate them, it’s important that your evening running is safe, enjoyable and effective! Learn from our experiences and use these tips for a successful and safe evening run.
Next time you’re out for an evening run, take a photo, share it on Instagram, tag us and let us know how your evening running is going.
-Coach Val
READ MORE: Don’t Run Scared…In The Dark
Carly and Tyler Guggemos built Organic Coaching in 2014 with a simple philosophy that works. The idea is to take what you have and grow it to get faster, fitter and stronger. And to do it with the time you have – not the time you wish you had.
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