Running in the morning always makes me feel like I’m starting out my day on the right foot. I feel more energized, alert, productive, and in a good mood. It’s a relief to not have the pressure of squeezing in a run at the end of the day, and I feel like I’ve gained some extra time in the day.
Benefits of Running in the Morning
Research has actually shown that runners who run in the morning are more consistent with their running than those who try to do it in the afternoon or evening. Here are some more reasons why morning runs are beneficial.
- For most people, mornings are the most predictable and least demanding part of the day, so you’re more likely to stick to your plan. Evening exercise plans are often derailed by work or family obligations or just pure exhaustion at the end of the day. It’s much easier to blow off your run after you’ve worked all day and just want to collapse be a lazy lump on the couch.
- Our willpower gets tested and sometimes used up throughout the day, so it can be tough to muster the self-discipline to run after a long day at work. If you plan to wake up a little bit earlier and run in the morning, your willpower tank is full.
- By getting your run done in the morning, you’ll feel more energetic and be more productive during the day.
- Morning runs are also good preparation and training for races, since most are run in the morning. If you typically run in the morning, your body will already be used to the routine on race day.
- Running in the morning can also help with weight loss efforts. A morning run will jump-start your metabolism, so your body burns calories at a faster rate during the day. You’ll also feel tired at night and go to bed earlier, thereby reducing the number of hours when you’re tempted to snack late at night.
If you want to reap the benefits of morning runs and work some into your training, here are some tips to make it easier:
1. Plan the Night Before
A successful morning run habit starts with good preparation the night before. Do everything you can the night before to plan for your morning.
If you need to make lunches for yourself or your kids, do it the night before so you can free up time in the morning. Don’t give yourself an excuse, like a household morning task, to skip your run.
2. Hit the Hay Early
If you have trouble getting up for morning runs, you’re probably going to bed too late. Try to plan it so you’ll get 7 to 8 hours of sleep.
3. Adjust Your Wake-up Time
Some runners can get up and go immediately, but others find that they need some time to eat a light snack and adjust to being awake first. If you’ve tried running in the morning and felt too sluggish, try increasing the amount of time between waking up and running.
You may feel better if you’ve eaten something light first, gone to the bathroom, and gotten out of your sleepy state.
4. Lay Out Your Clothes
I do this trick all the time and it works for me. Lay out your running clothes the night before, as if you could just dive right into them when you wake up.
Before you have time to reconsider going out for a run, you’ll already be dressed and it will be too late to change your mind. Some runners even sleep in their running clothes to make it even easier to get out the door.
This also helps your mind mentally prepare for the run. Seeing those clothes right there is your cue that you need to get dressed and start running.
Always check the forecast before heading out, so you’re prepared for the conditions. And if you’re running in the early morning, make sure you’re wearing reflective gear to be seen in low-light conditions.
5. Plan Your Morning Run
Think about your run the night before — how far, for how long, what course you’ll run. You’ll feel more motivated for your run and ensure that you’ll have enough time.
Mark it down on your calendar, training schedule, or running journal so you’re more committed to it. The more planning you do, the harder it is to blow off your run in the morning.
6. Eat Light
Running on an empty stomach can work well for some, but others may feel lightheaded or weak. If you’re someone who needs a small snack, opt for something light like a banana or a handful of nuts.
You don’t want to eat a large meal before running, as it can leave you feeling sluggish or cause discomfort. If you’re planning a longer run, consider eating something about 30 minutes before heading out.
7. Drink Some Water
You’ll probably be a bit dehydrated when you wake up, so make sure you drink six to eight ounces of water before you head out for your run. Drinking some cold water will also help wake you up a bit.
8. Get a Morning Running Buddy
If you really have trouble getting motivated to run in the morning, try to recruit a running friend to run with you. Or, find a running group that meets in the morning. You’ll be less likely to skip your run if you know people are waiting for you.
9. Start with a Warm-Up
It’s tempting to jump straight into running when you’re eager to get moving, but warming up is crucial. Your body has been at rest overnight, and your muscles might be stiff.
Spend 5–10 minutes warming up with dynamic stretches or a brisk walk before you start running. This will improve flexibility, prevent injury, and make your run more enjoyable.
10. Aim for one or two morning runs a week
Don’t have an “all or nothing” mindset. You don’t have to run every morning to get the benefits. Some people find that morning running is too difficult to fit into their schedule on most days.
Start with running one morning a week and see how it goes. Make a habit of running in the morning on the same day, like Sunday. You may find you enjoy it so much that you’ll try to do it on some other days, too.
11. Make It a Habit
Morning runs can be tough at first, but the more consistent you are, the easier it will get. Aim to make morning running a regular part of your routine.
Eventually, it’ll feel like second nature, and you’ll look forward to your daily runs. You can even start scheduling your runs to make them a non-negotiable part of your day.
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Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
