MP3 players and portable music devices can almost be called the “standard gear” for night runners and cyclists. Liu Gang warns that this is very dangerous, as it may distract you from road risks while listening to music. Additionally, it could affect the vestibular system’s role in maintaining balance, thereby increasing the risk of injury during exercise.
Night running and cycling, as the name suggests, refer to jogging and biking done in the evening. While many fitness enthusiasts prefer morning runs, for some office workers who struggle to wake up early, night running and cycling have become a new way to stay fit. The thrill of “cruising the streets” and the cool, professional gear also make these activities more than just exercise for young people.
However, with frequent media reports of incidents such as “a young runner dying suddenly during a night jog,” “a girl being robbed while night running,” and “a young man falling off his bike on a downhill ride and breaking three teeth,” the safety risks of night running and cycling have been highlighted. Liu Gang, director of the Department of Rehabilitation Medicine at the Third Affiliated Hospital of Southern Medical University, gave an exclusive interview with the Yangcheng Evening News, offering tips for cyclists and runners on how to enjoy the pleasure of exercise while maximizing life safety and physical health.
Should You Eat Before Exercising at Night?
Should you eat before night running or cycling? If so, how much and what should you eat? And is it okay to have a late-night snack after exercising? These are common concerns for those who enjoy nighttime workouts.
Liu Gang answers that you should eat before night running or cycling, but only until you’re about half full. Going to exercise on an empty stomach right after work may cause you to feel weak due to low blood sugar or even faint. Eating too much, however, will put extra strain on your body and cause discomfort. Before night running or cycling, choose high-protein, easily digestible foods like fish and meat. Carbohydrates such as staple foods are also needed to provide energy for your workout. Since you’ll sweat during exercise, it’s important to stay hydrated beforehand—plain water, soup, or fruit juice are all good options.
After night running or cycling, many people feel excited and end up going out for a late-night snack with friends. Liu Gang says this is not advisable. Late-night meals often include heavy meat dishes and beer. Many people choose night running or cycling to exercise and lose weight, yet the calories they’ve worked hard to burn are quickly replenished. Eating too late and too much can also affect sleep quality.
But that doesn’t mean you should avoid eating or drinking altogether after exercising. Since you sweat a lot and produce more lactic acid during workouts, you can opt for alkaline drinks rich in vitamins and minerals. In addition to quickly replenishing fluids and nutrients, these drinks help neutralize lactic acid, allowing your body to recover from fatigue more rapidly.
What Time Should You Exercise at Night?
When should you start and end your workout? Liu Gang advises waiting at least one hour after eating. Running right after a full meal can negatively impact gastrointestinal health, as digestion requires blood flow to the stomach, and exercising diverts it to your muscles instead. It’s best to finish exercising by 10 p.m. and be in bed by 11:30 p.m. Exercising too late may leave you overly excited and unable to sleep, affecting your performance the next day. Exercise stimulates the adrenal glands, exciting cortical neurons in the brain, which is not conducive to falling asleep. This is especially true for those with poor sleep quality—night running or cycling can further hinder their ability to sleep. Generally, you should rest for at least one to one and a half hours after exercising to allow your body to calm down and fall asleep more easily. Additionally, exercising too late not only affects health but also poses personal safety risks.
How Long Should You Exercise?
Thirty to sixty minutes is ideal. Too short a duration won’t effectively burn fat, while too long can lead to excessive fatigue, affecting sleep and even the next day’s work. The optimal duration varies by individual. It’s best to start gradually—begin with 30 minutes and slowly increase the time until you find the exercise intensity and duration that suit you best.
Does Nighttime Exercise Gear Matter?
Whether you’re night running or cycling, clothing choices matter. In addition to moisture-wicking and breathable inner layers, avoid dark outerwear. It’s best to wear clothes with reflective fluorescent markings so other pedestrians and drivers can spot you from a distance, reducing the risk of accidents. Reflective armbands, reflective pouches, warning lights, and chest lights are also recommended when necessary.
For night runners, choosing a good pair of shoes is essential. Shoes should be lightweight yet have a certain thickness and firmness. Shoes that are too soft or thin reduce shock absorption and increase knee impact. Additionally, air quality at night is significantly worse than during the day, so opt for parks or greenways with more trees. Because dew may make roads slippery at night, choose shoes with anti-slip features.
Tips
These People Should Avoid Night Running and Cycling
1. Those feeling unwell, such as having a cold or diarrhea. It’s best not to run at night. If you must, try interval aerobic running. When you feel tired, slow down gradually, walk for a while, then slowly speed up again to improve your tolerance to exercise. Some beginners may experience bloating or chest tightness—try breathing “once every three steps” to reduce discomfort, and breathe through your nose as much as possible.
2. People with knee joint injuries. Running itself puts significant strain on the knees, and night running involves more unexpected situations, meaning more sudden stops and quick starts, which further increases knee burden.
3. Obese individuals, heart disease patients, and those with high blood pressure. Hypertension is often accompanied by obesity, and for these groups, night running or cycling is not beneficial for bone health or disease management. Poor visibility at night means cardiovascular emergencies may go unnoticed, potentially delaying treatment.
4. People in weak health. Nighttime temperatures are often lower, and winds can be chilly. Sweating followed by exposure to cool air can pose health risks for those in weak health. Traditional Chinese medicine believes the body relies on pores to resist external pathogens, but during running, blood flows to the limbs, raising their temperature and opening the pores. Exposing them to wind allows cold and wind pathogens to easily enter, leading to potential illness. If you must run at night, avoid windy outdoor areas and bring a sweat towel to dry off promptly.