POPULARITAS.COM – Evening runs are often the go-to choice for people who only have free time after finishing their daily activities.
For workers who don’t have time to exercise in the morning, the hours after getting off work offer a great opportunity to stay active.
However, the time you finish your run also requires attention because your body remains in an active state, which can affect your rest at night.
Asics Indonesia running coach, Andriyanto, advises runners to allow a gap of about three hours after finishing an evening run before going to sleep, giving the body enough time to lower its heart rate.
While running, your heart rate increases, so your body does not immediately return to a resting state as soon as the workout ends.
According to Andriyanto, runners should ideally finish running about three hours before bedtime to allow their heart rate time to come back down.
“If we go for an evening run, the thing is, running should ideally be finished 3 hours before sleep,” Andri stated.
He explained that this buffer period is related to the body’s condition after exercising, which remains active.
“We need about 3 hours to get our heart rate back down,” he added.
When running takes place too close to bedtime, it can make it difficult for some people to fall asleep.
“Have you ever noticed that after an evening run, it becomes hard to sleep? Well, that’s because of your heart rate,” Andri explained.
Therefore, runners need to not only determine when to start exercising but also calculate when the session will end, ensuring there is still sufficient time left before going to bed.
A three-hour gap can be a challenge for people who finish work late in the afternoon or evening. Andri illustrated a scenario of workers who finish work at 5:00 PM, run until around 7:00 PM, and still have to commute before finally being able to sleep.
According to him, this situation differs from professional athletes, who typically finish their training earlier, giving them much more time before bed.
“That’s why at the professional athlete level, when they do evening runs, they are already done by 5:00 PM,” he said. With such a schedule, athletes still have several hours before sleep, so their bodies do not abruptly shift from high physical activity straight to rest.
Meanwhile, for those who only have time to exercise in the afternoon or evening, workout intensity still needs to be adjusted to their sleep schedule. If a work schedule makes a three-hour gap difficult to achieve, runners should adjust their training duration and workload rather than forcing a heavy session late at night.
“But one thing’s for sure, if you run at night or in the evening, don’t make it too intense,” Andri advised. He believes workout times can still be tailored to individual opportunities, as running in the evening or night is still better than not exercising at all.
By taking into account the run completion time, exercise intensity, and bedtime, runners can still make the most of their evenings to exercise without leaving their bodies overly active when it is time to rest.
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