Running in the Evening: Tips for Weight Loss and Safety

For office workers, it is crucial to arrange the time for running to lose weight. Some people have to exercise in the evening due to the morning rush to work. So, can running in the evening help with weight loss? Professional fitness trainers believe that running for fitness is better in the evening than in the morning. However, there are many things to consider when choosing to run in the evening. Before running in the evening, it is important to warm up, not only to reduce injuries but also to enhance the effect of fat burning. For those who cannot run due to being indoors or due to weather conditions, choosing nighttime quick weight loss methods can be just as effective as running at night.

Choosing the right time

Experts suggest that it is best to run in the evening around 9 pm because at this time, the temperature difference between the ground and the air is minimal, so it won't affect smooth breathing. Additionally, the air quality is usually the best during this time, making it an ideal time for running.

Choosing the right location

It is recommended to choose familiar and flat open areas with good visibility, such as school tracks, wide sidewalks on highways, or parks. Before running, it is advisable to warm up. If there are signs of construction around your residence, it is better to take a walk to familiarize yourself with the area before running. This can help reduce the risk of injuries caused by uncertainties.

Choosing the right clothing

It is preferable to wear brightly colored cotton clothing, preferably long-sleeved. Cotton clothing helps absorb sweat and reduces the feeling of stickiness. Bright colors help reduce visual obstacles and pedestrian resistance. In autumn, it is advisable to wear slightly thicker long-sleeved clothes. This helps the body sweat and exercise, as well as allowing the skin to breathe smoothly, reducing the risk of catching a cold due to poor heat dissipation caused by cold air. It is recommended to bring a towel to wipe off sweat in a timely manner and put on dry clothes to prevent catching a cold.

Pay attention to breathing

Adjust your breathing rhythm, such as 3 seconds per breath. This can help maintain good physical strength and reduce discomfort such as bloating during running. Secondly, try to breathe through your nose while running. This helps filter impurities in the air, protecting the trachea and lungs from dust and bacteria, while also reducing the irritation of cold air to the lungs.

Lift your feet higher

Sometimes, the night lights can create visual illusions of height and depth, increasing the risk of falling for runners. To overcome this, it is advisable to lift your feet higher when starting to run, gradually getting used to this running posture.

Avoid wearing headphones while running

Compared to running during the day, running in the evening is inherently more dangerous. The runner's vision is already compromised at night, so it is best to maintain full sensory perception, especially hearing.