Night running after 10 o'clock can still run night running best what time to run

Do you want to run in the morning before it's too late? Can I run at night after 10:00?

Can you run after 10:00 at night?

Yes. Night running is usually recommended to end before 23:00, so it is possible to run at night at 10:00 pm, but the running time should not exceed 23:00.

What is the best time to run at night?

It is recommended to run at around 21:00, and at the same time to ensure at least one hour of rest after meals, the best time for human activity should be 6 to 8 pm, according to their own time and diet to adjust the arrangements.

How long is the right time to run at night

The best time to exercise is in 30 minutes to 60 minutes. Too short, can not play the role of fat consumption. Too long, it will be overly fatigue, affecting sleep. It is best to exercise gradually at the beginning of the period, starting from 20 minutes to 30 minutes, and then gradually increase the time, while paying attention to avoid strenuous exercise, after excessive exertion of the body takes a long time to recover, will affect the sleep that night and the next day's state.

The choice of night running site

Night running site selection: indoor gymnasium > school playground plastic track > park or outdoor grass > road Night runners must choose a safe and familiar running route with flat road surface, good lighting and close to home. The school's plastic runway is far from the downtown, fresh air, comfortable and pleasant, is a very good running route. The softer grass surface has less pressure on the body and can effectively train the coordination and joints and the large and small muscle groups of the legs, which is also a good choice. If you have to run along the road, you must obey the traffic rules and remember to run against the direction of traffic, so that you can better see most of the vehicles passing by you.

Notes for night running

1. Gradual and orderly progress

The best way is to increase the target value every two or three days, do not increase the amount every day. You should not suddenly increase the amount of training. Once the muscle pain, urine becomes less, the color becomes darker into thick tea-like and other suspected symptoms of rhabdomyolysis, go to the hospital immediately.

2. Full warm-up

Before running, you must do at least fifteen minutes of warm-up exercises, it is best to perform sufficient stretching, you should take static stretching, stretching a muscle group every 15 seconds. After the exercise must have finishing exercises, the whole body activity open, do a good job of warming up.

3. Pay attention to the physical condition

When you have a cold, diarrhea and other physical discomfort, you should stop exercising. The best way to take intermittent aerobic exercise, when you feel tired, you should slow down and gradually stop, walk slowly for a period of time and then gradually accelerate to improve the body's tolerance of exercise.

4. Supplement alkaline sports drinks after exercise

After heavy exercise training, you can drink alkaline beverages, such as soda, to reduce the possibility of rhabdomyolysis. Urinate as soon as possible after exercise. Special attention should be paid to prevent heat stroke and dehydration when running at night in summer.

5. Do not wear headphones

Night running with headphones listening to music can not concentrate on sports, the brain can not relax. Especially when running with embedded headphones, you will be distracted by listening to music and ignore the risks on the road, and increase the risk of hearing damage.

6. Weekend do not overload

Every weekend has a lot of time, due to the usual lack of exercise, weekend exercise often exists to increase the amount of exercise, easy to overload. This situation is one of the high risk factors for the occurrence of sports injuries, in the case of muscle fatigue is more likely to ankle sprains and Achilles tendon tears, and may also increase the burden on the heart and lungs.