Predawn Runner It's never too early to start being a better runner.

This author gives no quarter in his support of running in the predawn, and continues to believe it is the best time of day to run (for validation, see the post describing 20 reasons to run in the predawn).  However, he also advocates employing flexibility in your training schedule, both to better deal with unexpected circumstances and to make you a more versatile runner.  Thus there are, begrudgingly, valid reasons for running at times other than predawn.

There are many benefits to mixing up the times of day you run. Such benefits include:

• Getting comfortable with having flexibility in your running schedule – by becoming familiar with how to fit in a run at an atypical time, you develop more tools in your training arsenal to cope with inevitable disruptions (like sleep issues for your children)
• Being able to experiment with nutrition and hydration options – this can be important to deal with more typical race times, which are almost never predawn.
• Developing the ability to execute runs with different energy levels – you may find that you do better speed work later in the day, when you are more awake.  Or you may push through a lack of energy to finish a long run, thus building confidence in fighting through “the wall” (or “the bonk”).
• Actually seeing where you run – one drawback of the predawn run is that it can be awfully dark, thus you miss out on one of the joys of running – viewing the scenery.  And, when time or pace matters, being able to see your watch is also helpful.
• Catching up on sleep – it can get tiring to get up before 4AM to run for days on end.  This is especially true as your mileage increases and your body needs more rest.
• Just introducing variety into your routine – while ritualizing your practice and getting it done early is an important part of achieving excellence in running (or any other field), sometimes adding variety can help you overcome a temporary lack of motivation.

With this in mind, let’s look at the benefits and drawbacks of four other common times of day for running.

Early Morning Run

I often refer to this as “postdawn,” and it used to be my most common time for weekend long runs.  One would typically have breakfast before this type of run (and maybe some coffee), but would still finish well before lunch.  This might be a good time for you to run if you are a stay-at-home parent and need to send kids off to school or daycare, or if you have a flexible enough work schedule to allow it.

The benefits of the early morning run include:

• Most races, especially marathons, occur at this time of day, so this helps you practice your pre-race nutrition plans.
• Sometimes that cup of coffee can help provide the wake-up you need for a workout that requires more concentration (intervals, tempo run, etc.)
• It is still early enough to count on having good energy levels and a generally low risk of schedule conflicts arising.
• Temperatures can be manageable in the summer and better than in the predawn in the winter.

Drawbacks of the early morning run are:

• It can be tough to fit such a workout in if you have a more “traditional” working schedule.
• Some conflicts can still arise.
• It does cut into your day and overall productivity a bit – this time of morning can also be your most productive time for getting things done at the office or around the house, while your energy levels are still high.

In summary, the early-morning run is often a second-best option if time permits, allowing for a wide range of workout types while still getting your run out of the way before life interferes.

Lunch Run

While I view this as an occasional indulgence, there are many runners who make this a regular part of their routine (presumably, eating lunch after the run).  The benefits of the lunch run are:

• It can be a great break / re-energizer during the workday.  This is particularly true if your morning has been filled with meetings or other sedentary activity.
• The warmer temperatures can help with heat acclimation if you anticipate facing warm conditions during a race.
• The lunch run can force you to eat responsibly in the morning, making sure you have enough energy for the run without over-indulging in a heavy snack (or caffeine).
• If you are doing yard work at home, you might as well do an Already Sweaty™ run since you will need to shower anyway.

There are some drawbacks to a lunch run:

• There is a higher-than-normal risk of the schedule interfering with your lunch run.
• The distance / time is almost always going to be limited by your schedule.
• Your ability to execute a lunch run may also be limited by location and facilities (ideally, one would plan to shower after a lunch run, especially since it can be difficult to cool down).
• If you overdo it, it can end up draining your energy for the afternoon.
• If you don’t manage your nutrition carefully, it can be tough to maintain energy in warmer-than-normal conditions.
• You have to plan ahead and pack running clothes and toiletries.

The lunch run can be the most productivity-boosting of runs, but also the most challenging from a schedule and facilities standpoint.  You are truly privileged if you can fit in many of these.

Pre-Dinner Run

In the past year-plus, I can think of only one time where I have managed a pre-dinner (i.e., late afternoon) run.  This is probably the toughest one to schedule for me at least, and I am seldom able to do so.  For those who can fit it in, though, there are several benefits:

• It can create a nice separation between the stress of a workday and the relaxation of the evening.
• It can certainly boost your appetite for dinner, and you certainly will feel as if you have earned a hearty meal.
• This can often be your least productive time of day when it comes to other tasks, so you are making valuable use of normally wasted time.

The drawbacks are also notable:

• This is the hottest and most traffic-heavy part of the day, so conditions can certainly be challenging.
• This run has the highest risk of schedule changes interfering with the plan.
• I also find this is the run for which you are most likely to find a lame excuse to skip it.

The pre-dinner run may be an occasional appetizer to break up your routine (unless you regularly commute by running), so enjoy it when conditions and schedule permit.

Postdusk Run

I have to say that some of my most memorable runs have come postdusk (even better if you can catch the sunset). In the summer, the weather and traffic conditions become manageable (though neither are as good as the predawn), and the mind can reflect on your day.  Other benefits of the postdusk run include:

• You may catch a lot of your neighbors out and about, maybe having a cookout or the like.  Even if you don’t get to talk to them, the sights and smells can be uplifting.
• It gives you something to look forward to all day, heightening your anticipation.  Alternatively, it can serve as the release after a long or stressful day.  Either situation can lead to some surprisingly strong runs.
• With no other run (with the possible exception of the pre-dinner run) can you enjoy a beer-down (cool-down enhanced by beer).  I particularly recommend an IPA.

There are some drawbacks to consider before planning or spontaneously embarking on a postdusk run:

• Your energy can fade more quickly than you realize on a postdusk run, so try to keep it manageable (I have bonked in a big way on a 20-mile postdusk run before).
• You may be tempted to find other things to do.
• Be careful what you eat for dinner – this run can be more challenging than most on the GI tract.
• A good postdusk run may limit the potential for a strong predawn run (though a recovery run is not out of the question).
• Finally (I say this knowing one of my most common routes is a narrow street with a bar at either end), you need to be extremely careful about late night drivers, as the combination of reduced visibility and awareness can be a bit scary at times.

The postdusk run can really be a great experience, especially on a long summer holiday weekend.  I recommend you try to find ways to mix some into your schedule.

So while I’ll always advocate the values of the predawn run, there are plenty of other options throughout the day to find ways to bring extra variety to your schedule.  What are your favorite other-than-predawn times of day to run?

Photo credits: Running by Flickr user chefranden and running at sunset by Flickr user paulaloe, both used under a Creative Commons Attribution-Share Alike 2.0 license.