Running in the Morning

Choosing the best time of day to run is personal. Some runners bounce out of bed full of energy (no snooze button required), while others are true night owls who do their best thinking, and their best living, after sunset.

I’m firmly in the first camp. There’s nothing better than getting outside early, logging your miles, and starting the day feeling like you’ve already won. Morning runs can feel calm, focused, and oddly empowering, before the emails, meetings, and the rest of life kick in.

That said, you don’t have to be a natural early bird to run in the morning. Plenty of night owls end up becoming morning runners simply because it’s the most reliable way to fit training into a busy schedule. And once it becomes routine, it’s often easier and more enjoyable than you expect.

Whether you’re already up at dawn or trying to break up with the snooze button, the right morning-running strategies can help you stick with the habit and get the most out of it.

WHAT ARE THE BENEFITS OF RUNNING IN THE MORNING?

1. Calorie Control and Weight Loss

Morning exercise has been shown to help reduce your appetite for the rest of the day, potentially helping you control your caloric intake. These appetite-attenuating benefits of an early morning run may be accentuated if you run on an empty stomach (fasted exercise).

For example, one study found that men who exercised before breakfast, without eating, ate fewer calories throughout the rest of the day than those who exercised after eating. There’s evidence to suggest that people who work out in the morning tend to exert more energy throughout the day, which can support weight loss and better health.

2. Fat Burn

Running in the morning on an empty stomach has been shown to increase the relative percentage of fat oxidation, meaning that more of the calories you burn during the run come from stored body fat. This won’t help you burn more total calories, but it may help train your body to be more efficient at burning fat and sparing glycogen stores.

This can benefit marathon, ultramarathon, and other long-distance runners because running out of glycogen on race day is a common problem, even with the best fueling strategy.

3. Sleep Quality

Exercising in the morning, compared to exercising in the afternoon or evening, has been shown to significantly improve sleep quality, especially in the later hours of sleep.

4. Blood Pressure Control

Morning exercise has been shown to be more effective for managing hypertension—high blood pressure—than running in the afternoon or evening.

5. Productivity

A morning run can help improve attention, working memory, and executive function throughout the rest of the day.

6. Race Simulation

Morning workouts will prepare you for races, both physically and practically—such as what to eat before running in the morning, how to move your bowels before a morning run— because most races take place early in the morning.

7. Run Adherence

A morning running routine is often easier to practice consistently, without distractions and other obligations coming up throughout the day. An ACSM (American College of Sports Medicine) study in 2020 found that a consistent morning exercise routine improves exercise adherence and weight-loss outcomes.

HOW CAN I MOTIVATE MYSELF TO RUN IN THE MORNING?

Go To Bed Earlier

This sounds obvious, but to feel less groggy and certainly less prone to hitting the snooze button when it is time to wake up you must get to bed earlier. You won’t be doing your body any favours if you are not getting enough sleep.

Try gradually shifting your bedtime and wake-up time 15 minutes earlier each day over several days to a week, depending on your new morning exercise schedule.

Give Yourself a Buffer.

Try to wake up at least 30 minutes before your planned run time. Then get ready for your day in other ways, perhaps packing your lunch, getting your work bag in order, having a little coffee, and a pre-run snack.

Lay Everything Out the Night Before

Remove as many friction points as possible before you go to bed. Lay out your full running kit with everything you’ll need in one spot. This way you’re far more likely to get out the door.

Have a Pre-Run Snack

While some runners do feel fine running fasted, especially for short, easy runs, most people perform and feel better with something small on board, particularly for longer runs or anything with intensity.

Getting up 30–60 minutes before your morning run gives you time to digest a light snack that’s higher in simple carbs. A sports drink, a few bites of banana, or a small piece of toast can top off your energy and make the first miles feel much smoother.

And if you’re running longer or harder, fueling becomes even more important: going out completely empty can leave you dragging early, make it harder to hit your target effort, and increase how quickly your body must dip into other energy sources once glycogen runs low.

Do a Dynamic Warm-Up

You should always warm up before running, but a thorough warmup routine is even more important when you are running first thing in the morning.

A brisk walk or light jog, followed by dynamic stretches, before you dive into the meat of your workout or longer run, will help you feel more limber and fluid and may reduce the risk of pulling a muscle.

Prep your Post-Run Food

Consider making your favourite coffee or tea to warm you up when you get home. Or, for summer morning workouts, motivate yourself with the promise of a nutritious, refreshing smoothie. Some runners even end their early morning run at a favourite coffee shop or bakery for a post-run treat.

Get the Right Running Gear

A morning runner needs specialized running gear to ensure safety in the dark. A reflective vest, running headlamp, and strobe lights for your running shoes can help improve visibility for you and drivers on the road.

Try the Treadmill

If you hate the idea of running in the dark but don’t have another time of day to run, you can always head to the gym and run on the treadmill.

Run Commute

Double dip your morning run with your commute to work. Pack a light running backpack with a change of clothes and your running gear and try running to the office. You could save money on gas or bus tickets, and maybe even save time driving to the office.

Recruit a Friend

Having a running buddy waiting for you will increase your accountability and help you stay consistent. Some running groups meet in the mornings, so you may find others who are eager to get their miles in with you before the sun rises.

Overall, running in the early morning before the workday can help you jumpstart your day on the right foot, both physically and mentally. You will have already accomplished something before the workday begins, and you don’t have to worry about finding another time of day to run when things get busy and hectic.

There’s nothing quite like starting your day with a healthy dose of endorphins to put you in a good mood and improve your physical and mental well-being.

This article is edited for length and reprinted with permission from Marathon Handbook – www.marathonhandbook.com

You may also like: The Ultimate Guide to Cross-Training for Runners

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