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A common question I get from patients is, “When is the best time to work out?” The simple answer is: whenever you can consistently fit it into your day. Your schedule and ability to commit are more important than trying to find the “perfect” time. If evenings are hard to commit to because of family commitments, then don’t plan to exercise then! It’s crucial to be realistic and choose a time that you can make a regular habit.

That being said, there are still some key considerations when it comes to timing your workouts. Some people swear by early morning workouts, while others prefer to exercise after work. Neither option is inherently right or wrong, but there are factors that can influence your energy levels, performance, and risk of injury depending on when you choose to work out.

Research on Workout Timing

An article from Outside Online delves into the research surrounding the best time of day to exercise. This is important when considering factors like injury risk, energy levels, and performance. One of the main variables is your core body temperature, which fluctuates throughout the day.

Your body’s core temperature tends to be at its lowest in the morning and gradually rises as the day progresses, peaking in the late afternoon and early evening. Why does this matter? When your core temperature is higher, your metabolic rate increases, meaning your body is more effective at generating energy. This results in more intense workouts and better performance. So, if peak performance is your goal, exercising in the late afternoon or early evening will likely yield the best results.

Fuel and Glycogen Levels

Another factor to consider is the level of glycogen, or sugar, in your body. In the morning, after a night of fasting, your glycogen stores are lower, which means you might have less energy for your workout. This can affect performance and make morning workouts feel harder. However, exercising on a fasted stomach can be a useful strategy if your goal is weight loss or improving glucose tolerance, as it helps your body become more efficient at burning fat and sugar.

Injury Risk and Timing

Injury risk is also an important factor when deciding when to exercise. Since your body temperature is lower in the morning, your muscles and joints may not be as warm, making you more susceptible to injury. Additionally, the reduced energy stores in the morning may lead to less-than-optimal performance, which could tempt you to push yourself harder than necessary. This increases the risk of injury.

Key Takeaways

Let’s break down the best workout times for different goals:

• Goal: Improve performance and results
  Research suggests that the best time to achieve peak performance is later in the afternoon when your body temperature and energy stores are at their highest.
• Goal: Reduce injury risk
  Training in the late afternoon or evening is likely to lower your injury risk, thanks to increased glycogen stores and a higher body temperature.
• Goal: Train at very high intensity
  If you’re aiming for high-intensity training, late afternoon or evening workouts will give you the best results, as your energy stores will be fully stocked and your body will be primed for maximum effort.
• Goal: Improve glucose tolerance or weight loss
  Morning workouts, especially when done in a fasted state, may be more effective for improving your body’s ability to burn fat and sugar, although the research is mixed on this.
• Goal: Consistency
  Ultimately, the best time to work out is when you can stick with it. Choose a time that works with your schedule and helps you stay consistent. The most important thing is making exercise a regular habit.

Conclusion

While there are benefits to training at specific times of the day depending on your goals, the key takeaway is to choose a time that fits into your life. Consistency is the most important factor in reaching your fitness goals, so find a time that works for you and make it part of your routine.

Have you ever watched a runner effortlessly glide by and thought, “Their form is flawless”? I’ve seen both beautiful and less-than-ideal running techniques in my time, and one thing’s clear—good form makes a huge difference. The runners with excellent form seem almost weightless, as if they’re floating along the path. A solid running posture is essential not only for looking graceful but for preventing injury and enhancing performance.

Understanding Forward Lean

To achieve that effortless running form, your posture needs to be both relaxed and purposeful. If you’re tense or gripping too much, it can restrict your breathing, which in turn affects your strength and overall performance. Ensure that your rib cage stays aligned over your pelvis, and avoid tucking your buttocks under. This allows your diaphragm and pelvic floor to work together efficiently, which is crucial for proper movement.

Posture and forward lean go hand in hand—if one is off, the other won’t work correctly either. There are two primary perspectives on how to lean when running. One suggests that leaning from the hips is beneficial, as it reduces knee impact. However, in practice, this often leads to back and hip pain, higher nervous system tension, and could even prevent your glutes from firing properly.

The second viewpoint, which I support, is leaning from the ankles. From my clinical experience, this technique offers several benefits.

Why Lean from the Ankles?

1. Landing Closer to Your Center of Mass (COM): Leaning from the ankles helps you land with your foot closer to your body’s center of mass, reducing the braking effect. If you experience pain in areas like the hamstring, back, or knee, this technique can help alleviate some of that discomfort by changing how your foot strikes the ground.
2. Better Hip Extension: When you lean from your ankles, it enhances your ability to fully extend your hip, engaging the back part of your leg more effectively. Many runners tend to overuse the front part of their leg (anterior pendulum), but this technique encourages better balance and use of the posterior chain.
3. Lower Back Relief: This form of lean reduces the strain on your lower back, as it encourages your hip to move properly through its full range of motion rather than overcompensating with your lower back.
4. Improved Breathing and Core Engagement: With the correct forward lean, your diaphragm and pelvic floor are in better alignment, making it easier to breathe deeply and engage your core muscles.

How to Check Your Forward Lean

A simple way to test if you’re leaning from the hips or the ankles is by standing against a wall with your head, back, hips, and heels touching. Then, lean forward. If your buttocks hit the wall but your shoulders move forward, you’re likely leaning from the hips. If your shoulders and hips both move away from the wall together, then you’re probably leaning from the ankles.

Tips for Improving Your Forward Lean

1. Focus on Posture and Breathing: Whether you’re standing, walking, or running, maintain a posture where your rib cage is aligned over your pelvis. Avoid any excessive arching or collapsing. Use your diaphragm to breathe deeply.
2. Strengthen Your Posterior Chain: Incorporate exercises that target your hamstrings, glutes, lower back, and calves to build strength in the muscles that support proper lean and posture.
3. Stretch Your Anterior Chain: Stretching your hip flexors and quadriceps will help balance the tightness that can develop from running and improve your range of motion.
4. Practice Forward Lean Drills: Try exercises like butt kicks or the wall drill to practice and refine your forward lean technique.

Final Thoughts

When making adjustments to your running form, remember not to try changing too much at once. Focus on one change at a time so you can assess what works and what doesn’t. Initially, adjusting your running form may make things feel more difficult, but as your body adapts, you’ll start to feel the benefits. Stay consistent, and don’t hesitate to reach out if you have any questions.