1 00:00:00,760 --> 00:00:05,040 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:09,119 --> 00:00:14,320 Speaker 1: I am Tom Holland, and this is fitness Disrupted. Fit tip. 3 00:00:14,560 --> 00:00:18,119 Speaker 1: What is the best time of day to run? Perfect 4 00:00:18,200 --> 00:00:22,920 Speaker 1: topic for a fit tip, perfect topic for fitness disrupted. 5 00:00:23,239 --> 00:00:25,520 Speaker 1: And it has that term that comes up so frequently 6 00:00:25,600 --> 00:00:28,680 Speaker 1: when I am asked questions about exercise and nutrition and 7 00:00:28,720 --> 00:00:32,720 Speaker 1: motivation best. And when I am asked this question or 8 00:00:32,720 --> 00:00:36,080 Speaker 1: a question like it that involves the term best, I 9 00:00:36,159 --> 00:00:38,400 Speaker 1: throw a question right back and say, what do you 10 00:00:38,440 --> 00:00:41,080 Speaker 1: mean by best? When we say what is the best 11 00:00:41,080 --> 00:00:44,279 Speaker 1: time of day to run? Or ask that question? Are 12 00:00:44,320 --> 00:00:47,840 Speaker 1: we asking best for weight loss? Are we asking best 13 00:00:47,880 --> 00:00:52,280 Speaker 1: for calorie burn? Are we asking best for peak performance? 14 00:00:52,840 --> 00:00:56,640 Speaker 1: Or are we asking best for other benefits as well? 15 00:00:57,240 --> 00:01:01,520 Speaker 1: And so yes, studies have shown that exercise in general, 16 00:01:01,600 --> 00:01:04,319 Speaker 1: so not just running, but exercising first thing in the 17 00:01:04,360 --> 00:01:08,440 Speaker 1: morning or early in the morning, may have numerous benefits 18 00:01:08,480 --> 00:01:12,840 Speaker 1: and they include number one, giving you additional energy for 19 00:01:12,959 --> 00:01:15,720 Speaker 1: the rest of the day. That is a huge one 20 00:01:15,760 --> 00:01:18,840 Speaker 1: that has not talked about enough. And it's counterintuitive. People 21 00:01:18,880 --> 00:01:21,520 Speaker 1: have said to me for years, I can't get up earlier. 22 00:01:21,720 --> 00:01:24,240 Speaker 1: I'll be more tired if I exercise, If I get 23 00:01:24,319 --> 00:01:27,560 Speaker 1: up early to exercise, when in point of fact, the 24 00:01:27,600 --> 00:01:30,959 Speaker 1: opposite is true. So you actually will have more energy 25 00:01:31,040 --> 00:01:34,840 Speaker 1: for the day if you exercise in the morning. And 26 00:01:34,880 --> 00:01:38,479 Speaker 1: then secondly, yes, some studies show and there's a whole 27 00:01:38,520 --> 00:01:41,000 Speaker 1: host of things that are involved with this, but you 28 00:01:41,040 --> 00:01:46,120 Speaker 1: may burn additional energy from your fat stores exercising in 29 00:01:46,160 --> 00:01:50,480 Speaker 1: the morning on a relatively empty stomach topic for another show. 30 00:01:50,800 --> 00:01:53,920 Speaker 1: But that is a potential benefit, and it's not an 31 00:01:53,960 --> 00:01:57,640 Speaker 1: insane number of fact calories, but listen, everything adds up, 32 00:01:57,760 --> 00:02:00,240 Speaker 1: so that is a potential benefit as well. All right, 33 00:02:00,640 --> 00:02:05,000 Speaker 1: But here's another equally if not more important benefit that 34 00:02:05,040 --> 00:02:11,799 Speaker 1: goes to the psychological. Exercising in the morning confers psychological benefits, Okay, 35 00:02:12,000 --> 00:02:17,640 Speaker 1: decreased anxiety, better focus, learning, better for kids. Great book 36 00:02:17,639 --> 00:02:21,480 Speaker 1: on that is called Spark. So psychological benefits exercising in 37 00:02:21,480 --> 00:02:24,760 Speaker 1: the morning. So you're gonna have better energy physically, and 38 00:02:24,800 --> 00:02:29,200 Speaker 1: you're gonna have better mental acuity exercising in the morning. 39 00:02:29,360 --> 00:02:31,799 Speaker 1: And when we say exercise for this fit tip, that 40 00:02:31,840 --> 00:02:35,040 Speaker 1: goes to running, all right, and number four and I 41 00:02:35,040 --> 00:02:39,400 Speaker 1: would say most important, it potentially makes it easier to 42 00:02:40,120 --> 00:02:44,840 Speaker 1: become a part of your regular routine. That is the 43 00:02:44,919 --> 00:02:47,120 Speaker 1: most important out of all of these, because if it's 44 00:02:47,120 --> 00:02:50,359 Speaker 1: not a part of your regular routine, who cares, right, 45 00:02:51,400 --> 00:02:54,880 Speaker 1: and a huge part of that. It's so simple, and 46 00:02:54,880 --> 00:02:57,240 Speaker 1: that's why Fitness Disrupted is about the science and the 47 00:02:57,280 --> 00:03:00,960 Speaker 1: common sense and then what makes sense in your life 48 00:03:01,000 --> 00:03:11,000 Speaker 1: all coming together. Okay, there are many fewer outside distractions, interference, family, friends, job, 49 00:03:11,840 --> 00:03:15,200 Speaker 1: at six am, so you are far less likely to 50 00:03:15,280 --> 00:03:17,760 Speaker 1: get off track earlier in the morning. And I find 51 00:03:17,760 --> 00:03:20,400 Speaker 1: this with myself. I am training to do a really 52 00:03:20,440 --> 00:03:24,359 Speaker 1: long ultra marathon, and if I leave my run till 53 00:03:24,400 --> 00:03:26,680 Speaker 1: later in the day, I am much less likely to 54 00:03:26,720 --> 00:03:29,960 Speaker 1: do it for these very reasons. Okay, the longer you 55 00:03:29,960 --> 00:03:32,200 Speaker 1: wait to get in your run, the more likely you're 56 00:03:32,200 --> 00:03:34,600 Speaker 1: not going to do it. It's that's simple, all right, 57 00:03:35,000 --> 00:03:39,400 Speaker 1: Far fewer distractions earlier in the morning. All right, let's 58 00:03:39,400 --> 00:03:43,360 Speaker 1: go back to the athletics standpoint really quickly. Science shows 59 00:03:43,720 --> 00:03:47,600 Speaker 1: that our bodies performed best in the late afternoon or 60 00:03:47,680 --> 00:03:52,200 Speaker 1: early evening. Okay, this goes to our circadian rhythms, the 61 00:03:52,320 --> 00:03:56,640 Speaker 1: various physiological processes in our body, and yes, we can 62 00:03:56,880 --> 00:04:01,000 Speaker 1: study those, track those and many of our bodies biological 63 00:04:01,040 --> 00:04:07,400 Speaker 1: processes well, they fluctuate and our body temperature, which affects 64 00:04:07,440 --> 00:04:12,640 Speaker 1: our athletic performance, well, that is highest in the late afternoon, 65 00:04:13,440 --> 00:04:18,440 Speaker 1: and when it's higher, you're gonna feel the same perceived 66 00:04:18,520 --> 00:04:22,440 Speaker 1: effort for a higher intensity. In other words, the same 67 00:04:22,520 --> 00:04:25,160 Speaker 1: amount of effort is going to feel easier in the 68 00:04:25,240 --> 00:04:29,720 Speaker 1: late afternoon or early evening potentially compared to other times 69 00:04:29,720 --> 00:04:32,680 Speaker 1: of day. So from an athletics standpoint, there you go. 70 00:04:32,920 --> 00:04:36,360 Speaker 1: But we can't schedule our performances, right. If you're going 71 00:04:36,400 --> 00:04:39,400 Speaker 1: for a pr for your run or something like that, 72 00:04:39,440 --> 00:04:42,679 Speaker 1: and you have the flexibility, well then yes, from a 73 00:04:42,720 --> 00:04:46,400 Speaker 1: physiological standpoint, maybe later in the evening you're gonna do better. 74 00:04:46,880 --> 00:04:48,920 Speaker 1: But then we got to take the psychological into that 75 00:04:49,000 --> 00:04:53,000 Speaker 1: as well, all right, So leave you with this. What 76 00:04:53,240 --> 00:04:57,800 Speaker 1: is most important is the habit formation, right, making it 77 00:04:57,880 --> 00:05:02,920 Speaker 1: part of your life. And what studies show as well 78 00:05:03,000 --> 00:05:06,520 Speaker 1: on the psychological side is sticking to the same time 79 00:05:06,520 --> 00:05:10,120 Speaker 1: of day that's gonna work for most people. And this 80 00:05:10,200 --> 00:05:12,640 Speaker 1: makes complete sense. How many of us. You go for 81 00:05:12,720 --> 00:05:14,120 Speaker 1: a drive or you go for a walk and you 82 00:05:14,160 --> 00:05:16,320 Speaker 1: see the same people at the same time you see 83 00:05:16,360 --> 00:05:19,240 Speaker 1: that same person in generally speaking, it's early in the morning, right, 84 00:05:19,680 --> 00:05:23,160 Speaker 1: We all know there's people in our neighborhood who you know, 85 00:05:23,360 --> 00:05:25,719 Speaker 1: six am, there they are, you know exactly where they're 86 00:05:25,720 --> 00:05:28,800 Speaker 1: gonna be, six oh five, six ten. So that is 87 00:05:28,839 --> 00:05:33,360 Speaker 1: the major takeaway. Yes, Physiologically, later in the evening circadian 88 00:05:33,400 --> 00:05:38,200 Speaker 1: rhythms bodies a little better to perform earlier in the morning. 89 00:05:38,279 --> 00:05:41,000 Speaker 1: You may burn more fat, but at the end of 90 00:05:41,040 --> 00:05:46,040 Speaker 1: the day, it's about consistency and it's about enjoyment. So 91 00:05:46,080 --> 00:05:48,520 Speaker 1: if you're someone who loves to run after work and 92 00:05:48,560 --> 00:05:51,240 Speaker 1: you've been doing that, who cares about all the other stuff. 93 00:05:51,920 --> 00:05:56,160 Speaker 1: If you're consistent in the evening, awesome, If you're consistent 94 00:05:56,200 --> 00:06:00,279 Speaker 1: in the morning, awesome. And if you are true sception 95 00:06:00,360 --> 00:06:02,599 Speaker 1: to the rule that you can do it any time 96 00:06:02,600 --> 00:06:04,760 Speaker 1: of day. You have that flexibility and you have that 97 00:06:05,080 --> 00:06:09,440 Speaker 1: kind of internal drive, and you are consistent regardless of 98 00:06:09,440 --> 00:06:12,600 Speaker 1: when you do it, then that's for you. And that's 99 00:06:12,600 --> 00:06:16,040 Speaker 1: the fit tip. What's the best time of day to run? 100 00:06:16,760 --> 00:06:20,600 Speaker 1: It's whenever you will do it consistently and make it 101 00:06:20,800 --> 00:06:25,760 Speaker 1: part of your life. All right, Thank you for listening. 102 00:06:25,960 --> 00:06:29,160 Speaker 1: Please rate the show if you have not done so already, 103 00:06:29,320 --> 00:06:31,760 Speaker 1: subscribe to the podcast please, and if you want to 104 00:06:31,760 --> 00:06:35,479 Speaker 1: reach out questions, comments, future topics, any questions you have 105 00:06:35,960 --> 00:06:40,000 Speaker 1: about prior shows or topics you want covered. Tom h 106 00:06:40,080 --> 00:06:43,000 Speaker 1: Fit is my Instagram as well as Twitter tom h Fit, 107 00:06:43,440 --> 00:06:45,640 Speaker 1: and you can go right to Fitness disrupted dot com 108 00:06:45,680 --> 00:06:47,800 Speaker 1: and reach out to me there as well. Thank you 109 00:06:47,880 --> 00:06:51,880 Speaker 1: very much for listening. Perfect topic, perfect fit tip. It's 110 00:06:51,960 --> 00:06:55,560 Speaker 1: about taking the science and taking what you can actually 111 00:06:55,600 --> 00:06:59,279 Speaker 1: do in the real world, combining the two so at 112 00:06:59,320 --> 00:07:04,320 Speaker 1: the end of the day, excessive moderation, consistency, enjoyment. Thank 113 00:07:04,320 --> 00:07:08,280 Speaker 1: you for listening. I am Tom Holland. This is Fitness Disrupted. 114 00:07:08,839 --> 00:07:16,760 Speaker 1: Believe in yourself. Fitness Disrupted is a production of I 115 00:07:16,920 --> 00:07:20,720 Speaker 1: Heart Radio. For more podcasts from my heart Radio, visit 116 00:07:20,720 --> 00:07:24,040 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 117 00:07:24,160 --> 00:07:25,480 Speaker 1: listen to your favorite shows.