The world takes on a different character in the early morning hours. The air is crisp, the streets are quiet, and the day is full of potential. For many runners, this is the perfect time to lace up their shoes and hit the pavement. Whether you’re training for a marathon or simply looking to start your day on an energetic note, becoming a morning runner can be a game-changer for your fitness routine and overall well-being.
But let’s face it: not everyone is naturally a morning person. The thought of trading your warm, cozy bed for a chilly pre-dawn run can be daunting. However, with the right strategies and mindset, you can transform yourself into an early bird who catches both the worm and the runner’s high. In this guide, we’ll explore practical tips to help you embrace the dawn and make morning runs a consistent, enjoyable part of your routine.
1. Start Small and Adjust to Waking Up
Set your alarm for 5 or 10 minutes earlier each day until you’re used to getting up at the time you need to in order to go for a run. Work towards a goal of getting up 30 minutes before you want to run. This may seem counterintuitive, but trust me, it works. That extra half hour of sleep isn’t worth it!
2. Lay Out Your Running Clothes the Night Before
This one is key for me. If my running clothes are already laid out and ready to go, I’m less likely to hit the snooze button and go back to sleep. I also find that it’s helpful to put my running shoes by the door so I’m reminded to put them on before heading out.
3. Get Your Sleep Schedule on Track
The first step to being a morning person is getting enough sleep. That means no more late nights binge-watching your latest Netflix addiction or staying up until 3 am scrolling through social media. Make sure you’re getting at least 8 hours of sleep a night, and aim to go to bed and wake up at around the same time every day. This will help train your body to get used to waking up early. Learn about how much sleep you need for muscle recovery.
4. Practice Good Sleep Hygiene
In addition to maintaining a consistent sleep schedule, create a relaxing bedtime routine. This might include reading a book, practicing light stretches, or meditation. Avoid screens at least an hour before bed, as the blue light can interfere with your sleep quality.
5. Set Your Alarm Across the Room
We all know the feeling of hitting snooze and then rolling over and falling back asleep. To avoid this, put your alarm clock or phone across the room from where you sleep so you have to physically get out of bed to turn it off. Once you’re up, you’re up!
6. Use a Smart Alarm
Consider using a sleep cycle alarm app that monitors your sleep patterns and wakes you up during your lightest sleep phase within a set time range. This can make waking up feel less jarring.
7. Hydrate Before Bed
Drink a glass of water before going to sleep. This helps prevent dehydration, which can make you feel groggy in the morning. Keep a water bottle by your bed to sip on when you wake up, kickstarting your hydration for the run.
8. Know Your Why
Whether it’s training for a marathon, losing weight, or just starting the day fresh, having a clear understanding of your motivation is crucial. Write down your “why” and keep it visible – perhaps on your nightstand or bathroom mirror. When tempted to snooze, this reminder of your deeper purpose can provide that crucial push to lace up.
9. Invest in a Coffee Maker with a Timer
If morning coffee is essential before your run, you might want to prep your coffee the night before and set it to brew right before you wake up. That aroma and sound of coffee brewing always gets me up and out of bed! And you can’t let it get cold.
10. Create a Morning Playlist
Make a playlist of your favorite pump-up songs and set it to play as soon as your alarm goes off. The music will help wake you up and get you moving.
11. Get Moving as Soon as You Wake Up
Don’t lie in bed thinking about how much you hate mornings. Instead, as soon as your alarm goes off, get moving. Go for a quick walk around the block or do some gentle stretches in bed. Getting your body moving will help wake you up and get you ready for the day ahead.
12. Find a Running Partner or Running Club
Another great reason to run with friends—accountability. There’s nothing like having a buddy to help you stick to your training plan. Find a friend or family member who’s also interested in running a marathon and see if they’ll join you for some early morning runs.
13. Eat a Light Pre-Run Snack
If you need some fuel before your run, prepare a small, easily digestible snack the night before. Something like a banana or a small portion of oatmeal can provide the energy you need without weighing you down.
14. Warm Up Indoors
Start with some dynamic stretches or light exercises indoors where it’s warm. This can help you ease into the idea of movement and make stepping out into the cooler morning air less shocking.
15. Plan Your Route the Night Before
Eliminate decision-making in the morning by planning your running route ahead of time. This reduces the mental barriers to getting started and can make you feel more prepared.
16. Track Your Progress
Keep a log of your morning runs, including how you felt before, during, and after. Seeing your progress over time can be a powerful motivator to keep up the habit.
17. Reward Yourself
After each run, give yourself a little treat like coffee or breakfast to help make getting up early worth it.
Final Thoughts on How to Start Running in the Morning
Becoming a morning runner is a journey that’s unique to each individual. While we’ve outlined key strategies like gradual wake-up adjustments, proper sleep hygiene, and setting out gear the night before, the most crucial element is finding your personal “why.” Maybe it’s the tranquility of dawn, the energy boost for your day, or the sense of accomplishment. We encourage you to reflect on your motivations and add to our list. Remember, consistency is key, but be patient with yourself. Embrace the process, and soon, you might find the sunrise becomes your favorite running partner.
If running in the morning still isn’t for you, might like our article on How to Train for a Marathon If Your Not a Morning Person.
