Runners: Why do I run so much better in the evening?

Question

I've been running for years, but recently I've noticed that all of my best runs are towards the end of the day, after 5pm or so. In the evening I frequently have great, almost effortless runs, and can run faster and further than if I run earlier in the day.

When I run in the morning or early afternoon however, I often find myself struggling to keep going, and barely manage to plod along for 20 minutes.

Does anyone else have this experience, or can you suggest why this might happen?

I generally eat a healthy diet and drink lots of water, I always eat a good breakfast and wait a couple of hours before running.

I thought it may have something to do with it being cooler in the evening, but even when it's cool during the day I still often have a hard time.

The annoying thing is just about all races are in the morning. I plan to do my first half marathon soon, but am not sure I'll be able to do it, as it's 7.30am.

How can I get that evening feeling when I run in the am.?

Answer 1

...

REASON***

In the p.m., core body temperature is higher.  And as a result of everyday activities, even if you are sitting in front of a computer all day long, your blood has been circulating and warming up your muscles.  Your muscles will be a bit more stretched out, commonly considered "looser," not loser.  Also, through daytime movement, your body has a chance to work out all those little "trigger points" (small muscle knots) that restrict blood flow (and consequently nutrient/waste product and oxygen/carbon dioxide exchange) which also cause discomfort.

A SOLUTION***

Consider some preliminary, prepatory activities for your morning runs.  For example, get on an elliptical, bicycle, or Spin/exercycle for 15 minutes before running.  Do the elliptical at a low ramp setting with low to no resistance, 180-220 strides per minute; or do the Spinning/exercycle with some (NEVER none - that jeopardizes the health of your patellar tendons) resistance at 90-110 rpm.

Then, when you start the morning running, start with 10 minutes jogging.  Follow that with 4x or 5x 45 seconds to one minute strides, progressing even to sprints.  After this type of warmup, though there is no guarantee that your whole body will feel as good as it does at the end of the day, you will feel ready to move faster in the morning than you have been to date.

REGARDS***

Running_Dad

P.S., Something I've helped other runners do in preparation for racing is to do interval training at slightly faster than race pace, early in the morning.

For example, after a good warm up, run 5 minutes at a tempo 30 seconds faster than your target pace for the half marathon.  For example, if your target pace is 9 minutes per mile, run the 5 minutes at an 8:30 minutes per mile pace.

Recover by running slowly (but don't stop!) for 5 minutes.  Repeat 4 times, and eventually work up to 8 times in a workout.  This will further help you get the aches out in the morning, as well as prepare your body for an early morning race at the tempo you are looking for.

If you have 2-3 weeks left before the half, do this 2x week until the last week, and do it 1x that week.

If you have 4 or more weeks left before the half, do this 1x/week.

Answer 2

I'm the same way, the only AM running I do is when I race, but I train anywhere from 1PM-1AM............I find that when doing a race in the AM (usually at 8), wake-up and give myself time to stretch and then do about 20 Min. of weights on various body parts.  Concentrating mainly on legs, just make sure your body is awake and ready to go before racing....Good Luck!

Answer 3

Your legs, and other muscles are much loser by then