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Tips to Get Better at Morning Running

How to start running in the morning?

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Benefits of Morning Running

Morning running offers a serene escape, a chance to witness the world’s awakening, and a unique way to kickstart the day with energy and purpose. As the sun rises, the tranquil ambiance of the early hours provides not just physical but mental rejuvenation.

But as alluring as this sounds, newcomers to morning running often grapple with initial challenges. Adjusting to an earlier wake-up call, battling the temptation of the snooze button, and establishing a consistent pre-run routine can seem daunting.

However, once embraced, the unparalleled benefits of morning running make every early alarm worth it.

Understanding the Challenges

For many, the concept of morning running clashes with their natural circadian rhythm, especially for self-proclaimed night owls. The very thought of sacrificing precious sleep hours for an early jog can feel like an uphill battle.

Being averse to early starts often stems from late-night habits, making the sound of an early alarm jarring rather than invigorating. Furthermore, the challenge intensifies when considering the delicate balance between sleep and exercise.

It’s a genuine dilemma: do we forfeit essential rest to squeeze in a morning run, or do we prioritize sleep and miss out on the rejuvenating experience of dawn running?
Recognizing and understanding these challenges is the first step to navigating the path of morning exercise, ensuring that neither sleep nor fitness is compromised.

How to Start Running in the Morning?

Diving headfirst into the world of morning running can be overwhelming, which is why baby steps are often the best approach. Rather than ambitiously attempting long distances from day one, start with shorter, manageable runs or even brisk walks.

These small beginnings create a sense of accomplishment and slowly establish the habit without burning out. Pair this gradual approach with a consistent sleep schedule.

By regulating bedtime and ensuring you receive the recommended 7-9 hours of sleep, waking up becomes less of a chore and more of a ritual to look forward to. Finally, reduce the friction between you and the morning run by preparing in advance.

Lay out your running attire the night before, making your early exercise commitment tangible and immediate. Some enthusiasts even sleep in their running gear, making the transition from bed to pavement almost seamless.

Morning running benefits

Tips to Enhance Your Morning Running Experience

Running Buddy System

One of the most effective motivators is accountability. By pairing up with a running partner, you not only gain companionship but also a responsibility to show up. The mere thought of someone waiting can be the push needed to get out of bed on those tougher mornings.

Planning Your Route

Running the same trail day after day can become monotonous. By planning and varying your routes, you introduce novelty to your runs, making each morning’s journey a fresh adventure. Whether it’s a new neighborhood, a scenic trail, or a challenging uphill, mixing things up can keep the excitement alive.

Fuel Right

Starting a run on an empty stomach can lead to quick fatigue. A light snack, like a banana or a slice of whole-grain toast, can provide the necessary energy boost to ensure you get the most out of your run without feeling drained halfway through.

Stay Hydrated

Dehydration can hinder performance and make your run feel much tougher than it should. Drinking a glass of water before your run and rehydrating post-run is essential to replenish lost fluids and ensure optimal body function.

Safety First

The tranquility of early morning runs comes with its own set of precautions. Wearing reflective clothing ensures visibility in the low light of dawn, prioritizing safety amidst the serenity. Always remember, a safe run is a successful run.

Staying Consistent with Morning Running

Setting Mini Goals: Consistency thrives on motivation, and what better way to stay motivated than by setting tangible mini-goals? These could be weekly mileage targets or focusing on shaving a few seconds off your usual time. These bite-sized objectives not only give you something to chase but also instill a sense of accomplishment with each achieved target.

Incorporate it into Routine: Consistency is best maintained when morning running becomes an integral part of your daily rhythm, as non-negotiable as brushing your teeth or having breakfast. By embedding it firmly within your routine, you remove the daily mental debate of “Should I or shouldn’t I?” and solidify it as a default action.

Celebrate Milestones: Every journey, including the journey of morning running, deserves its moments of celebration. Whether it’s completing your first 5K, running for a month without missing a day, or just feeling that surge of increased stamina, recognizing and celebrating these milestones provides the emotional fuel to keep pushing forward, making every morning run a step towards a greater triumph.

Embracing the Long-Term Benefits

Embracing the long-term benefits of morning running can be a transformative experience. On the physical front, consistent runs can lead to improved endurance, better cardiovascular health, and an effective way to manage one’s weight.

But the gains aren’t just physical. The serene ambiance of early mornings offers a therapeutic escape, where the rhythmic sound of your footsteps and steady breathing can feel meditative, helping to clear your mind and set a positive tone for the day.

Over time, as these benefits become more pronounced, morning running evolves from a mere routine to a defining aspect of one’s lifestyle. It becomes less about the act of running and more about the holistic enrichment it brings, guiding individuals to approach each day with vigor, clarity, and a deep-seated appreciation for the world awakening around them.


Morning running, with its myriad benefits, offers not just a physical workout but an enriching experience that touches both the body and soul. From the tangible improvements in endurance and cardiovascular health to the intangible peace and mental clarity it imparts, it’s a journey of self-discovery and empowerment that unfolds with each sunrise.

While the initial challenges of adjusting sleep cycles or braving the early chill might seem daunting, the rewards that await on the other side are truly invaluable. It’s about watching the world come to life, feeling the day’s first rays of sun, and carrying that fresh energy with you throughout the day.

So, to those pondering the leap, give morning running a genuine shot. Embrace the rhythm, the routine, and the rewards. The road might be long and winding, but every step taken in the soft embrace of dawn is worth its weight in gold.

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