Running is a popular outdoor activity, and many people use early mornings, evenings, or even their commute time to go for a run. But what should you be mindful of when running at different times of day? The answers are in the following content.

① In cold seasons, the temperature difference between indoors and outdoors is significant. Wearing too little and going out may cause you to shiver, which can lead to a sudden spike in blood pressure and put a heavy burden on your heart; those with high blood pressure or irregular heartbeat should be especially cautious.

② In cold seasons, equip yourself with a windbreaker/gloves to prepare for sudden drops in temperature; don’t take them off too quickly—wait until you’ve warmed up from running.

③When you first wake up in the morning, your body is stiff and not fully awake. At this time, warming up is more important than usual. Then start running slowly based on how your body feels, and be sure to do a proper cool-down afterward. All in all, around 30 minutes is sufficient.

④ Morning runs are usually before breakfast, meaning you’re in a fasting state = low blood sugar state. Running in this condition is not ideal. You can drink a sports drink or similar before running to replenish water and sugar. Unless you’re particularly hungry, there’s no need for an energy bar.

⑤Runners with weaker bronchial tubes may experience asthma attacks if they inhale dry, cold air—wear a mask in such cases.

① Changes in the running environment, such as narrower visibility at night, might make you feel like you’re running faster than you actually are. Be sure to accurately measure distance/time/pace and don’t overestimate your abilities.

②Poor visibility at night means uneven roads can easily cause falls—try to run on well-lit main roads or familiar sidewalks. Also pay special attention to bicycles on sidewalks.

③Traffic accidents: Be sure to wear white clothing (black is dangerous because drivers can’t see you), fluorescent clothing, reflective tape that reacts to car headlights, or reflective badges. Wearing something that lights up is also a good idea.

④ Female runners should avoid running late at night if possible.

3. Commute Runs

①From the beginning, don’t force yourself with rigid rules like “I must run every day” or “I have to run both ways.” Instead, just run when you feel like it and take rest days when it rains—that way, you can stick with it long-term without much pressure.

②For those who live far from work, consider getting off the bus or train halfway and running the rest of the way. Alternatively, this method lets you freely decide your running distance. Either way, don’t push yourself too hard at the start—even getting off one stop earlier and starting your run is fine.

③For commute runs, pack the following in your everyday bag: spare underwear, shirt, pants, towel, wallet, rain gear (keep it in a plastic bag).On Monday, bring all the week’s spare underwear, shirts, and running gear to work in one go. That way, your daily load can be just some loose change, which you can carry in your cap or waist pouch—leaving your hands free while running.

Everyone gets tired of running at some point. When that happens, try replacing running with other activities like hiking, swimming, or cycling. Mixing in different exercises occasionally can actually help you stay committed to running in the long run.