For many people, night is the only choice for running. Office work hours, class schedules, school assignments, and household activities often make running in the morning, afternoon and evening impossible. But running at night has long been considered dangerous for health. Is that right?
The American Academy of Sleep Medicine advises us to avoid intense physical activity within 6 hours of sleep. “The goal is to keep the body from producing endorphins and other stimulants that can disrupt sleep patterns,” said Academy spokesman Kathleen McCann.
But other research shows different results. Shawn D. Youngstedt, PH. D., Assistant Professor of the Department of Sports Knowledge at the University of South Caroline, said 2 studies had been conducted in which participants carried out high-intensity physical activities for 1 to 3 hours and managed to fall asleep 30 minutes after they finished exercising without difficulty.
“Nighttime exercise does not have a negative effect on most people, even exercise can improve sleep quality,” said Shawn D. Youngstedt.
While the study by Dr. Boris Medarov of the Long Island Jewish Medical Center in New York found that lung function increased by 6% after sunset compared to other times of the day.
The conclusion that can be drawn from the many researches and studies is that each individual has a different reaction to exercise at night, and the only way to find out if a night run is suitable for everyone is to try it.
Pro Night Run Statement
Body temperature increases with the passage of days, this can help sports performance. Research on a group of swimmers showed their performance increased significantly between 6pm and 11pm.
Relieve stress. Night running is a way to relieve fatigue after stress throughout the day.
Long Term Effects. Quality sleep after a night run has the effect that continues to be felt tomorrow. Some people feel fresher and energetic with a more cheerful mood when they wake up early after exercising the night before.
Reducing Appetite. After studying or working all day, you go home, do the work or take care of the house, cook, eat dinner, run, then sleep. Thus you can avoid the temptation to eat midnight. Cytokine hormones are produced by the body when exercising intensely. This hormone acts to make us feel sleepy and prolong sleep. An important factor in the production of this hormone is the duration and intensity of exercise, Dr. Alex Chediak, President of the American Academy of Sleep Medicine. A long run or long run after sunset may help you sleep more soundly.
Sleep Quality. Body temperature fluctuations – increasing when exercising and dropping to normal temperatures afterwards – can make it easier for you to fall asleep.
Counter Night Run Statement
Less consistency. We cannot predict how our days will work. Maybe we have planned a running session after work, but a sudden meeting or traffic jam can cancel the plan.
Social life. Nighttime exercise requires commitment. What if a co-worker asks to leave after work, or is there a family event at night? Which one will you choose – socialization or running?
Security. Running in the dark makes it difficult for your eyes to see small things that might be dangerous. Road holes, tree branches, turns, climbs or derivatives, animals running in the middle of the road, motorized vehicles or even other runners are some examples of things that must be considered.
Health Issues. A common opinion that is often heard is that a night run can cause wet lungs. Actually there is no ‘wet lung’ disease in medicine. ‘Wet lungs’ is a layman’s term for pleural effusion – the presence of abnormal amounts of fluid around the lungs. This condition can be caused by various diseases, one of which is pneumonia.
Pneumonia is an infection of the lungs caused by germs and triggered by a weak immune system so that it is susceptible to disease. These germs can be obtained from anywhere, offices, malls, or other public places – not exclusively because they run at night.
One theory that might support the emergence of fears of lung problems is because trees and plants produce CO2 at night and reduce oxygen levels in the air around us, so that when running on a route with lots of breath trees it feels heavier.
The best way to find out when the most suitable exercise time is to try at various times – dawn, morning, afternoon, evening, or night. Basically, if you decide to run at night, research suggests doing it a few hours before going to bed. Another important point is don’t hesitate to consult a doctor if you feel a complaint.