Tips For Your Morning Runs

Runners who make time for a morning workout may enjoy a number of benefits that evening runners miss out on. Get to know the advantages of running early and learn how to get started.

Benefits of Running in the Morning

Not sure if morning runs are right for you? Consider the following benefits:

• When a run is the very first item on your to-do list, it’s easier to stick to the commitment. Starting your morning with a quick run can also encourage you to continue to make healthy decisions throughout the day.
• You’ll continue to reap the benefits of that morning run when bedtime rolls around. Morning runs may improve the quality of sleep, says Healthline.
• Cooler morning temperatures are ideal for people who feel overheated while running. This is especially beneficial throughout summer, when afternoon temperatures are too high for comfortable runs.
• Exercise is known to reduce stress and elevate your mood, according to olkMayo Clinic. So, by working out in the morning, you can go through your day feeling more positive and productive.
• Morning workouts are ideal for burning stored fat, leading to weight loss, reports TIME. Those morning runs may also suppress your appetite throughout the day.

Of course, morning runs do come with some unique challenges. For example, you might find that your muscles and joints feel stiff after getting out of bed. And squeezing in early runs can be tricky for parents who spend their mornings getting kids ready for school.

Tips for Successful Morning Runs

If you need help starting your new morning exercise routine, use these tips to ensure your run goes smoothly.

Prep your running gear

Check the weather ahead of time, so you know how to dress. Then, set out your running outfit and favorite pair of ASICS for easy access in the morning. If you run with a fitness tracker, remember to charge it. And if you’re running before sunrise, remember to set out reflective clothing to make yourself known to drivers.

Rest up

Make sure you get enough rest. Most adults need 7 to 8 hours of sleep each night, and going to bed at a consistent time helps establish a routine. Working out while tired can affect your form and performance and lead to a midday drop in energy. So, if you don’t get enough sleep, consider rescheduling your run.

Have a morning snack in mind

If you wake up 30 minutes before your run, have a light snack that provides about 30 grams of carbs, suggests certified personal trainer Barbara J. Chin in Forbes. This snack might be as simple as a large banana, a one-fourth cup of dried fruit, or half of an English muffin with honey.

If you wake up an hour before your scheduled run session, you have more options. Consider a snack that has 60 to 70 grams of carbs and up to 10 grams of protein. This might include peanut butter and jelly on bread, pretzels with nut butter, or yogurt with a banana. Avoid foods that are high in fat and fiber, as these can slow your digestion.

Remember to drink some water as well. Aim for 5 to 10 ounces of water before your run, recommends Healthline.

Loosen up

In the morning, practice a series of dynamic stretches to loosen up. Some potential warmup moves include:

• Arm circles
• High knees
• Hip rotations
• Lateral leg swings
• Lunges

Avoid static stretches before a workout. These types of stretches can reduce performance, according to Scientific American.

Ease into it

Don’t feel the need to push yourself too hard on the first several runs. You might even consider simply walking during your initial session. This will give you time to chart out a running route and give your body time to adapt to the new schedule. Slowly build up speed or extend the distance during subsequent runs.

Do what works best for you

Although there are many benefits that come with a morning run, it’s important to schedule workouts at a time of day that’s most convenient for you. You might find that your afternoon energy levels lead to a higher intensity workout. Or perhaps you simply have fewer time constraints in the evening. You can reach your fitness goals at any time of day.