Does the thought of running in the morning make you feel a bit gross? Honestly, I love it! You might feel a bit half asleep to start with. But I honestly think if you can master getting out of bed a little earlier, you’ll feel like you’ve really accomplished something before your day has even begun. And what a powerful thought that is. How great to be completely setting yourself up for the day (plus all the health benefits!) knowing whatever happens, you’ve smashed your morning run!
So, how do you do it? Maybe your life is changing a little. Maybe you’ve got a new job and the morning is now your only real potential exercise time. Maybe you’ve started running and want improving your pace for a 5k and think an early morning run is the way to fit it in (it can be!)
Whatever your reason, if you’d like to understand how to get started with running in the morning, I think my guide might help you out. Jogging in the morning really can put you in the best mood if you can make it work.
15 tips on how to become a morning runner
1. Start small and gradually increase
Begin by starting with short runs, such as 15-20 minutes, and gradually increase your distance and pace over time. For example, you could aim to increase your distance by 0.5 miles each week.
2. Prioritize sleep
Aim for 7-9 hours of quality sleep each night to ensure you feel rested and energized for your morning run. Consider creating a relaxing bedtime routine to help you fall asleep more easily.
3. Prepare the night before
I will leave all of my running kit out on the spare bed or floor somewhere, with my headphones and keys all ready so I don’t even have to think once the alarm has gone off. In fact, I’ll leave my running trainers untied so I can just get kitted up, and get out the door. I read somewhere that the trick is to get your body moving before you’ve realised you’re awake! ha!
4. Fuel your body
Eat a light, balanced breakfast containing carbohydrates and protein, such as a bowl of oatmeal with fruit and nuts or a Greek yogurt parfait. Avoid heavy or greasy foods that may cause discomfort. This will be the advice and info you’ll see a lot on the internet. But to be honest, the last thing I want to do when my 5.55 alarm goes off is.. eat. Of course, I’ll ensure I’ve had a nutritional dinner the night before and have hydrated lots, and then I’ll have a great breakfast after my run to re-fuel.
Of course find what works for you! If you have an appetite before your early morning run, then go ahead and fuel up. But if you can’t, that’s okay too. But I’d then have a great balanced breakfast afterwards and ensure you feel okay to do your run.
Get more info on what to eat before a run.
5. Stay hydrated
Drink plenty of water before, during, and after your run to stay hydrated. Carry a water bottle with you on your runs, especially if it’s hot or humid. Again this is the advice you’ll see on lots of running blogs. But to be honest, I don’t run long enough in the morning (when I start work at 8 am and need to walk the dog too!) to warrant taking my 2 liter water bottle with me. I tend to then rehydrate after my run, and would consider supplementing electrolytes if I need to. This can help ensure your salt levels are normal if you’re running at a more experienced pace and frequency. If you’re a beginner, you don’t need to worry about this.
But if you’re living somewhere it does get very warm (like parts of the USA) even when it’s early morning, or you’d feel more comfortable running with a small bottle of water, then do!
6. Warm up properly
Before running, perform dynamic stretches like leg swings, arm circles, and high knees to prepare your muscles. A proper warm-up can help prevent injuries and improve your performance.
7. Listen to your body
Pay attention to your body’s signals and adjust your pace or intensity as needed. If you feel pain or discomfort, take a break or modify your workout. For example, if your knees are bothering you, try running on a softer surface or taking a rest day.
8. Find a running buddy
Having a running partner can provide motivation and make your runs more enjoyable. A running buddy can also help you stay accountable and push yourself to reach your goals. But again this is up to you! I run by myself in the mornings; I’m quite motivated and don’t necessarily need an accountability partner. I also quite like the quiet of the morning run. But if you need the discipline, I’m sure you can find someone to run with and agree your times, days and places!
9. Create a morning ritual
Develop a consistent morning routine to help you get out of bed and start your day on a positive note. This could include listening to music, meditating, or enjoying a cup of coffee. I’m not a massive coffee person, but this point is all about creating a habit you can actually stick to. Put your favourite headphones on for some great running music. I reviewed the Kvidio WH201A headphones which are my faves.
10. Vary your routes
Explore different running routes to keep your workouts interesting and prevent boredom. Running the same route every day can become monotonous and lead to decreased motivation. For example, you could try running in a different park, along a nearby trail, or even on a treadmill.
11. Incorporate strength training
Strength training can improve your running performance and reduce the risk of injuries. Incorporate strength training exercises into your routine, such as squats, lunges, and planks, to build muscle and enhance your running efficiency. Learn how to balance strength training and running.
12. Stay safe
If you’re running in low-light conditions, wear reflective clothing and be aware of your surroundings. Safety should always be a top priority when running, especially in unfamiliar areas.
13. Cross-train
Engage in other activities like swimming or cycling to reduce the risk of overuse injuries. Cross-training can help prevent burnout and keep your workouts varied.
14. Set realistic goals
Establish achievable goals to stay motivated and track your progress. Setting small, attainable goals can help you stay focused and celebrate your accomplishments. For example, you could set a goal to run a 5K or improve your mile time. Running can help you feel mentally stronger when you accomplish what you set out to do!
15. Enjoy the process
Remember to have fun and appreciate the benefits of morning running. Running can be a great way to improve your physical and mental health.
FAQs about running in the morning!
1. What safety precautions should I take when running in the morning, especially in low-light conditions?
Running in the morning, especially during the darker months, requires extra precautions to ensure your safety. Wear reflective clothing to make yourself visible to motorists. Consider running on well-lit paths or sidewalks, and be aware of your surroundings. If possible, run with a friend or partner for added security.
I’m lucky enough to live in a very safe area. But I’ll often wear my bright pink running top and reflective jacket. Plus, I have a runner’s flashlight which makes me feel super safe.
2. When is the optimal time of day to run for most people, and why?
But I think it’s all about finding the running time that suits you and your life and schedule. But if you do want to get into the swing of running in the early morning, it’s totally possible. I definitely find that running in the morning boosts my energy levels and improves my focus during the day. Plus, I can avoid the distractions and heat of later in the day.
I start work at 8am, and I work from home luckily. So if I’m going for a run I’ll need to start my run at 6am roughly. Of course it depends on how many miles I’m planning to do to ensure that I’m ready for work at the correct time. Plus, I need to ensure I’ve ticked off the things I like to do and anything else that needs doing in the morning. For example, I like to have fed and walked our dog, and made my other half his cup of coffee, and of course have showered and gotten fully ready.
So it does need about 2 hours if I’m doing even a 30 minute run, which I think is a reasonable start to the day. It’s not exactly a half marathon, but it’s a sufficient amount of exercise to have done by 8am I think! Plus who doesn’t want this view…
3. What are the key benefits of running in the morning, and how can they improve my overall well-being?
Running in the morning can offer numerous benefits for your physical and mental health. It can help improve cardiovascular health, boost metabolism, and strengthen muscles. Additionally, morning runs can reduce stress, improve mood, and enhance cognitive function.
99% of the time after an early morning run, I feel incredible. You get the buzz of the runner’s high (a rush of adrenaline basically, for those who don’t know what a runner’s high is) before the world has really begun. And on top of that, you can smile at the finish line (at the edge of the park or back at your front door, wherever your finish line is in the morning), knowing you’re reaping great health benefits long term.
Also, Dr Frankie Spence talks about how great running is and the benefits of doing it regularly! She pops all the benefits in this Instagram reel.
4. How do I deal with sleep deprivation before an early morning run?
If you’re struggling with sleep deprivation, it’s important to prioritize rest and recovery. However, if you still want to run in the morning, try to listen to your body and adjust your workout accordingly. Consider reducing the intensity or duration of your run, and focus on maintaining a steady pace. It’s also essential to avoid overexerting yourself and to prioritize adequate sleep on other days.
To be honest, if I’ve had a really bad night’s sleep, I probably wouldn’t be pushing my body to go for that run. It’s already exhausted and it won’t perform its best, I won’t enjoy it as much and I might be burning it out. I’d rather choose another morning where I can prepare a bit better the evening before to avoid sleep deprivation. But I appreciate that’s not always easy to do. I live in a house with no children and no major responsibilities other than my job, and we have no major road noise or anything; so no excuse for me to not manage a great night’s sleep and a good early morning run!
Written by Katie McDonald, 17th September 2024
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