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Tips for early morning running

Posted June 19, 2007 at 03:00 PM by Shannon Clark

Section: Her Fitness, Her Health, Injury & Rehab, Her Motivation

girl-running Many individuals prefer to run first thing in the morning because not only does it give them more energy to start their day with but it also prevents other things in their life from creeping up and taking time away from their exercise session.

Often, when the demands of life go up, our workouts are the first thing to suffer. But by running first thing in the morning, you can be sure you will not miss out. At first, it may be difficult to motivate yourself to get up, but after a week or two, it should become more of a habit and you will start doing it much more naturally.

There are a few basic things you should know, however, before you begin an early morning running routine. The following tips are important for safety and injury prevention.

You Will Need More Time To Warm-Up

Since your muscles and joints are stiffer when you first wake up, give yourself an extra five minutes, on top of what you would normally do, to prepare for your run. Do a very thorough warm-up, possibly with some light stretching as well, so that your body is fully prepared for the run.

Try And Eat Something Beforehand

Although many people find that they have zero appetite when they first wake up, it is really best if you can try to consume some food before your run. Your body hasn’t eaten all night and if you have a difficult run planned (either with respect to intensity or duration), you are going to need some carbohydrates in your system for fuel. Your pre-exercise fuel can be in a shake form if you find this easier to stomach - whatever works the best for you. Just try and be sure you get some carbohydrates, along with a small amount of protein, if you can. Fat, however, should be avoided in the pre-workout meal.

Wear Enough Clothing

Make sure you dress appropriately for the weather. If you are running very early in the morning it is likely going to be a lot cooler than what you are used to so you need to be sure you are prepared. You don’t want to your body getting cold while you are running as this will make it harder to breathe and cause the muscles to tighten up, which could lead to injury. It is always easier to take a sweatshirt off and tie it around your waist than suffer through being cold. Of course, you do not need to worry about this tip during the warm summer months.

Wear Something Reflective

Another important thing you should consider is wearing something that is reflective on your body. If you run while it is still dark, you want to ensure that other drivers or bikers can see you. Many running jackets and vests come with built in reflective strips so it might be worth it to invest in one of these.

Get Your Things Ready The Night Before

If you place your running clothes and shoes out the night before you are supposed to run, it can make getting out of bed slightly easier. Since you know your running gear is waiting for you, you may not feel as tempted to skip out. Additionally, if you are really struggling because you are one of those people who need coffee to get you fully functioning, set the pot on an automatic timer for a few minutes before you are scheduled to wake up. The fresh smell of coffee brewing might be enough to lure you out of bed.

So make sure you take these factors into consideration before you start a morning running routine. Once you get into the habit and you have learned the best ways to prepare your body, you will likely find your morning runs highly enjoyable . . . you might even find yourself feeling ‘off’ if you happen to miss a day.

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