There’s no rule that you must become a morning runner, or get your runs done in the morning at all. Depending on your circumstances—work schedule, a preference to run later in the day when your toddler is napping, or your natural circadian rhythms—running in the morning may not be your thing.
That said, if becoming a morning runner speaks to you, we understand why.
It’s empowering—not to mentioned endorphin-filled, to get your workout done before most people have had their first cup of coffee. Also, running first thing, when the day is typically quiet and others are usually asleep, means there are fewer chances of your miles being canceled with no input from you.
So if you’ve been trying to change your status from “whenever runner” to “morning runner”, we have some ideas to help you.
#1. It’s all about your bedtime routine. Thought you needed to revamp your morning routine? Surprise! Getting out for a run before the rest of the day starts is all about what happens the night before.
Set an alarm for yourself about 30 to 60 minutes before you want to be in bed. This is your “bedtime warning” and will remind you to begin the process of winding down.
Tidy up last-minute projects, get your running gear ready (see #2), power down technology, brush your teeth, and anything else that will help you transition from life at warp speed to slowing down and preparing for sleep. (It also keeps you honest about mindless phone scrolling or reading one more chapter—which you know turns into staying up way too late.)
#2. Prepare for every scenario. The night before, check the weather, prep your gear, and lay everything out so it’s ready for you. Yes, this means rounding up your sports bra and shoes, but it also includes things like charging your watch, checking the batteries in your head lamp, tracking down gloves and a hat if it’s going to be chilly or rain gear if it’s predicted to rain.
When you’ve prepared, you won’t lie in bed wondering, Hmmm, it’s dark out. Where is my headlamp? I don’t know, so I guess I shouldn’t run.
#3. Give your morning breathing room. There are only so many minutes in the morning, so whatever you can do beforehand in order to free up precious time is key. This might mean packing lunches the night before, or setting out breakfast for your early risers, or making sure your car isn’t running on fumes so you’re not stopping for gas before school drop off. (Ask me how I know about that last one.)
Shaving off a few minutes here or there can free up 30 – 45 minutes in your morning, making it more likely you’ll have the time and space to get out the door for your run.
#4. Don’t be afraid of the dark. Easier said than done, we know. If you’re not used to running before daylight, it can be intimidating to take those first steps without Mr. Sun lighting the way.
Most runners test the waters in their own neighborhoods, where it’s familiar and they don’t have to stray too far from home. Start by heading out just before sunrise, when there’s some light on the horizon. As your confidence grows, begin your run a few minutes earlier each time.
Invest in visibility gear. Run in well-lit areas. Run with a buddy. Safety first, but also know there is something so peaceful and beautiful about running your favorite routes while the rest of the world is still catching z’s.
#5. Pair your morning run with something you love. It can be oh-so-hard to crawl out from under the warm covers at o’dark thirty and convince yourself it’s time for 5 miles. One helpful trick is to pair your morning runs with something you love.
It could be breaking out the really good coffee. It might be a delicious podcast you’ve been dying to listen to or fancy body wash, knowing your post-run shower is going to be heavenly. Treating yourself on the days you run early can be the difference between forcing yourself to run and looking forward to your run.
#6. Never, ever hit snooze. You’ve prepped, slept, and set yourself up for success, but it’s all for naught if you hit snooze when your alarm buzzes. We know, this is harder than stopping at just one Oreo; but 5 minutes turns into 10 minutes which turns into 30 minutes. Before you know it, you’ve run out of time and the demands of the day are upon you.
A snooze button habit is the ultimate kryptonite for becoming a morning runner. Make a promise to yourself that snooze is not an option. If all else fails, set your alarm clock on the other side of the room so you have to get out of bed to turn it off.
The fact that I had to leave the house to be at work at 7:00 am for 40+ years didn’t give me much choice with ballet and after school activities for kiddo following my work day. Still get up at four now that I am retired. It’s a good habit!
Been getting up early for years. I just not have myself to blame if I don’t get up. It’s peaceful!
I always got up early and ran pre-Covid, but working from home and nothing to train for have sapped my motivation.
Hoping getting a race on the calendar will help
motivate me to get up in the dark.
Same. I’ve been getting back out there lately. The weight gain has been a good motivator lately.
I haven’t been a consistent pre-dawn runner lately, but I have been a pre-dawn gym goer. I agree with Lisa that not having much to train for race-wise sort of takes the urgency of getting out of bed early. Also, I spook myself out about running in the dark! I wish that was not the case. I am definitely better at running pre-dawn when I know I have a running buddy waiting for me. Also super helpful are the pre-beditme prep routines of setting out all the running clothes and gear and programming the coffee maker. I totally agree that GOOD lightweight head lamps (my BRB and I LOVE the amphipod) and reflective gear are crucial!
I started being a pre-dawn runner this summer, at age 48, for my weekend long runs. Mainly because of the heat (yes, even in Québec!) + the fact that I wanted to spend time with my son and our new puppy, Nougat. I was afraid to run in the dark, at first, but I stayed close to home, on well-lit streets. As weeks went by, it became easier.
It’s difficult getting up really early but there is something really peaceful about running on empty streets + not having to worry about sunscreen. I tried running early in the evening and the feeling is not the same.
Now that I am back at the office full-time, I run pre-dawn many times/week. We’ll see if I keep the routine after my marathon, this Sunday, and when it’s going to be freezing outside. It may be more fun than the treadmill, who knows?