Your body performs best when body temperatures are high, and researchers have found that body temperatures peak in the late afternoon, according to “Chronobiology International” in 2010. Additionally, lung function is 6% better in the afternoon compared to other times in the day, according to the “International Journal of Clinical and Experimental Medicine” in 2008. This can make those miles go by quickly and effortlessly.
As the day stretches on and you get bogged down with work and errands, it is easy to lose motivation for your afternoon run. Pencil your run into your daily schedule and keep it a priority. Forcing yourself to start is the hardest part; you’ll be surprised how quickly you settle into a rhythm. When it comes time to lace up your sneakers and you still feel less than eager, switch things up by running a different route, heading out with a buddy or coming up with a daily goal. Instead of logging mile after mile, set goals for each run to keep you going. Examples include setting a different distance, technique, pace or sprinting goal each afternoon.
To avoid hitting an energy slump before your afternoon run, you need to adjust your eating throughout the day. Never skip breakfast, and try to make lunch your main meal. At lunch, focus on high-quality proteins, fresh fruit and whole grains to provide your body with fuel for the impending run. Eat a snack about three hours before your run. A carb-packed energy-booster, such as a banana, is the ideal choice. It is light, packable and potassium-rich. Throughout the day, drink fluids. As soon as you get home from your run, drink some water and keep drinking it as you prepare your dinner. Plan to eat a moderate dinner to help your body refuel.
Proper gear goes a long way in helping you have an enjoyable run. In the winter, the sun may be setting by the time you head out. If it is cold, wear a base layer that wicks away sweat and then add on layers. You can remove these as you warm up. A hat and pair of gloves can prevent you from losing heat in your hands and head. If visibility is low, wear reflective clothing so others can see you. Plan to stick to well-lit areas.
If it is summertime, then the afternoon may mean scorching heat. This can pose dangers to runners. Begin your run slowly to allow your body to adjust to the heat and humidity and replace any fluids you lose through sweat with water or sports drinks. To stay cool during your run, dump water over your head to lower your core temperature.
