How to Become a Morning Runner
So, you want to become a morning runner? You went to battle in the afternoon sun and maybe it’s not going so great. As we’ve discussed previously, running in the heat is very tough physically and mentally. Finding a time to run when the heat is less brutal can bring more enjoyment and consistency to your training. That’s not to say that running in the morning is “easy”. It’s still going to be tough (it’s still hot and humid out), but it can be more manageable and can leave you feeling very accomplished before the day has truly began for many others.
For some, exercising in the morning can be a real challenge due to how our circadian rhythm—the body’s internal 24-hour clock—affects our energy levels, hormone secretion, body temperature, and muscle function throughout the day. If you are typically a ‘night owl’ waking up early to exercise can be more challenging compared to someone who is a ‘morning person’ due to the biological pattern of our circadian rhythm.
It’s important to note that you don’t have to become a morning runner, many athletes can optimally perform well in the afternoon heat and do so consistently. For some, it simply isn’t possible due to their work/life schedules, or simply because they don’t feel safe at that time of day (You can read more here about the work that has been done and continues to be done on improving runner safety in CLT and consider getting involved too. We provided some tips here that can help improve your safety while running too).
However, if you are interested in running in the morning and are looking for strategies to help you do so, we’ve put together some tips that you can put into action to help you do so.
Tips to Help You Become a Morning Runner
Patience
Your body and habits are not going to change overnight, it’s going to take time. Don’t start off making sweeping changes across the board, that rarely works out well. Be selective and build up. Perhaps start by aiming for 2 runs per week that you will wake up early for, then build up to replace an afternoon run with a morning run over the following weeks. If you set a goal of 2 runs a week, you can still run more runs in the morning than that 2, but celebrating the small win of meeting your early goal can compound over time and help you build that habit you are striving for.
The same goes for reading the tips below. Don’t try to apply all of them at once. Aim for 2-3 of them and be consistent with them for a few weeks, then add in an extra strategy as you go along. Small steps lead to positive change.
Preparation
Let’s face it, most of us aren’t optimally functioning before the crack of dawn. It’s best to eliminate as much decision making as possible in the morning and to have that process completed the evening before. There’s a reason why Steve Jobs wore the same outfit over and over again to help him perform to his best! My pre-run evening routine resembles more of a military operation to my family.
Running Attire – Pick out and lay out your running attire the night before. It helps to put them somewhere where it will be easy to get changed without disrupting others in your home. This includes your shoes, having them picked out and placed by the door ready to jump into.
Fluids – Carrying your electrolyte mix with you on your run in the heat? Silly question I know, of course you are! Fill and mix the night before and have it ready by the door so you don’t forget it.
Fuel: If you are going to eat a small bite before your run, have that ready to go. Have that banana (or whatever you choose) out and separated so you know you are meant to eat it. Think you’ll need fuel during this run? Have that laid out too
Route Planning – It can be helpful to have a few routes you are familiar with and deciding what route you will run the night before. When your brain is not fully awake yet, it can help to have a mindless route that your body can go into auto pilot on. It’s not unusual to be in the middle of a run and not recall how you got there or which way you came because of said autopilot mode.
Bedtime Routines – If we are going to getting up early, we still need 7-9 hours of quality sleep. That means we need to get to bed early (and this can be the most challenging part of daytime running converts). If you’re up at 5am, that likely means you are in bed almost asleep by ~9pm (for 8 hours of sleep). Consider your bedtime routine and what works for you to get to sleep easily. That 30min before shut eye for me needs to be calming, so no technology, and a light read usually does the trick.
Accountability
Run Groups, Friends, Teammates – Making concrete plans (not “I’ll try to be there”) to meet others for a run increases that accountability. Plus running with others can be very enjoyable for many runners.
Intentional Statements – Something as simple as “Tomorrow I will run 6 miles starting at 6am” can be a powerful way to set tone for the next day. You can also do this with your other tasks for the day too to increase productivity.
Visibility – Write out your run and make it visible. Whether it be on a post it note on your bathroom mirror, or a message that shows on your alarm when it goes off in the morning. If you have a workout, either write it out so you know exactly what you are doing (distance/time, paces/effort) or if you really want to pre-program it into your watch the night before (our team knows this option is less preferred when possible though due to over relying on the watch).
Eliminate Distractions
Ditch the phone – Don’t check those messages or emails. Don’t take a quick glance at your socials. 2min turns into 10min and suddenly your down a rabbit hole of watching Tik Tok videos on chiropractors fixing Giraffe necks and becoming best friends which warms your heart as much as it warms the air outside in that time. Activate that “Do Not Disturb” or “Bedtime” mode on your phone, or ditch it completely and keep it out of your bedroom and switch to a digital or analogue alarm clock.
Time Yourself – Set a goal. From alarm sounding to getting out the door how efficiently can you get going? Time yourself in that first week and then aim to reduce it by a couple of minutes until you are happy with your efficiency. I have a 20min goal, to wake up, do my business, get my dynamic stretches in and be out the door.
Get Things Moving
The pre-run poop is a conversation best left to the long run, but to help get things moving along:
- Make sure you are hydrating the night before and start drinking when you first wake up.
- Try some dynamic movements. Jumping jacks, lunges, leg swings, downward dog to cobras.
- Caffeine can help, but perhaps try some caffeine pills rather than the time consuming coffee making, pouring, and sipping.
Let us know if you use any of these strategies as a morning runner or if you have any others that work effectively for you that may help others run in the morning!