9 Tips for Running in the Morning

Reading time: 9 min

Running in the morning can be intimidating for those who haven’t tried it before, but it can be an excellent way to start your day.

It can give you a sense of accomplishment and boost your confidence, but it can also entirely impact the rest of your day.

Research has shown that exercise like running can release endorphins, which are natural mood boosters.

Running in the morning can leave you feeling more energized and positive throughout the day.

Running in the morning can also help improve your focus and productivity, leading to better performance at work or school.

We understand that reaching for coffee is more accessible than running shoes. That’s why we’ve put together a list of nine tips for running in the morning.

Whether you’re not a morning person or new to running, these tips will help you get up and go the distance. Let’s dive in!

Why You Should Start Running in the Morning

Finding a regular time to exercise is the best way to stick to your training or workout routine. If you find yourself exhausted after work or in the afternoon, you might need something else to run at that time.

Tips for running

There are many reasons you should start running in the morning. Let’s check some of them out:

  • A morning run will help boost your metabolism and energy levels for the day to come.
  • The morning is generally cooler and a much better time to exercise – especially if you live in a hot climate.
  • You are less likely to suffer sun damage.
  • The morning is a peaceful time, and you are more likely to be able to grab a treadmill if you do like to work out at the gym.
  • You’ll be starting your day on the right track, making you more likely to make healthier choices in the afternoon.
  • A morning run is a great way to increase your fitness level.
  • You can run before your morning shower.
  • You will feel more active over the following day.
  • Morning runs are better for your sleep patterns than running at night.

Tips for Running in the Morning

Teach Yourself Good Sleep Habits

Getting yourself into a good sleeping habit is one of the best tips we can give you for running in the morning. Good sleep habits mean going to bed at a reasonable hour and getting at least 7 hours of quality REM sleep

A good night’s rest won’t only help you when you get up for your morning run but also help you in all the tasks the day throws at you!

Good Sleep

The good news? Good quality of sleep is linked to exercise, so once you start your daily runs, you can go to sleep quicker when the night does come and wake up easier just in time for your morning run!

Sleep in Your Running Clothes

You read that right! Sometimes the effort it takes to get ready in the morning is enough to put off the most motivated of us.

It may sound strange, but this is a great running tip, especially when you are a beginner runner.

Going to sleep in your (advisably clean) running gear cuts out much of the hassle of early morning preparation. You might like to give the shoes a miss, however! 

Sleeping in your running clothes has an added benefit, especially if your morning motivation needs an extra push.

While you might skip your morning run if you are unprepared, changing out of your running gear before you go for a run might be the guilt-induced push you need to hit that morning run!

Lay Out Your Clothes

Of course, if you don’t want to sleep in your running clothes, another great option is laying your clothes out the night before.

Having everything laid out and ready to go will make your morning preparation a breeze and be one less excuse you have for not going.

It also saves a lot of time if you are like us and have difficulty making decisions in the morning!

Put Your Alarm Clock Out of Reach

One classic tip for waking up and getting out of bed is to place your alarm clock out of reach. The alarm clock will require you to physically get up and take a few steps to turn it off, making it less likely for you to hit snooze and go back to sleep.

By placing your alarm clock across the room or on a high shelf, you’ll be forced to leave the comfort of your bed, and once you’re up, it’s much easier to stay up.

Additionally, if you struggle with getting out of bed in the morning, this small change can help establish a routine and make it easier to get going.

Alarm Clock Out of Reach

If you use your phone as an alarm clock, we recommend leaving it to charge in a power socket at least a couple of meters away from your bed.

Separating yourself from your phone has a double advantage, as you are less likely to waste away those precious hours of late-night scrolling!

Remember, even a 30-minute run can significantly benefit your overall health.

Plan (and Regularly Change) Your Route

To get the most out of your morning run, planning your route ahead of time is a good idea. This way, you will save time deciding where to go and can start your run immediately.

Knowing your route also lets you track your distance and pace, which is important for long-distance running and race preparation.

Remember to switch up your route occasionally to keep things exciting and challenging. Adding an extra half mile or trying a different path can help you avoid boredom and stay motivated.

By pre-planning your running route, you’ll be more likely to stick to your running routine and achieve your goals.

So, take a few minutes to map out your next run and see how much it can improve your morning workout.

Find a Running Buddy

 Running Buddy

A great running tip is finding yourself a running buddy. A friend will help keep you interested and motivated and can even act as an alarm clock on those sleepy mornings!

Try joining your local running club or find a group to meet other beginner runners like yourself!

Eat Smart

If you often wake up tired, sluggish, and heavy, it may be due to what you ate the night before.

Our digestive system works continuously, so eating rich or large portions late at night can leave you feeling low on energy the next day, hindering your morning run.

To avoid feeling full and groggy in the morning, try to eat your last meal of the day a few hours before bedtime.

Additionally, avoid overeating before your morning run, as it can lead to cramps. Instead, opt for a light snack such as an apple or banana to boost your energy levels before your workout and save your actual breakfast for after your run.

By eating smart, you can ensure your body has the fuel to power you through your morning run. So, see how much better you feel during and after your workout.

Stay Hydrated

We’re used to running during the day, sweating in the sun, and sipping on water to stay hydrated. Unfortunately, people tend to forget the sipping step in the early morning before the sun comes out!

Not drinking enough water can lead to dehydration among morning runners. Remember to take your water bottle whenever you hit the track.

Fuel and Hydrate

You should also have a cup of green tea first thing in the morning before you go running.

If you are a coffee fiend like us, the caffeine hit will boost you. It’s also still considered a clear liquid.

Because it won’t stick in your tummy like a cappuccino or rich coffee might, you are less likely to cramp up on your morning run.

Wear Reflective Clothing

Staying visible while running in the morning is crucial, especially if you run near roads or areas with traffic. Consider getting some reflective running gear to increase your visibility and ensure your safety.

Reflective vests are an excellent option, but many running clothes already have reflective strips. Just make sure they are visible and not obstructed by any layers you may be wearing on top.

Safety should always be a top priority when running in low-light conditions. Investing in reflective gear makes you visible to drivers and other pedestrians, reducing the risk of accidents or incidents.

So, prioritize your safety by wearing reflective gear during your morning runs.

How Else Can I Protect Myself?

Remember, no one is immune from a running injury. Even the most seasoned runners can suffer from an injury such as stress fractures, muscle tears, or an overuse injury.

Getting yourself to the finish line is a great feeling, but it should only come after injury prevention. So How can you keep yourself safe?

  • Invest in a good running shoe that supports your ankles.
  • Never force yourself to finish a run if you suffer a fall or other running injury. Stop immediately, seek medical advice, or consult a physical therapist.
  • Develop an excellent running technique. A running coach can help you with this, or check out some of our related articles.
  • Avoid running in the rain or when the ground is wet. A wet track is slippery, and you are more likely to fall and damage yourself. It is especially true during a morning run when visibility is poor, and you may not be able to see obstacles on the path.
  • Try some regular strength training to decrease muscle soreness and aid recovery.


There are so many benefits of becoming a morning runner that it’s impossible not to see how it can positively impact you and your life.

Try it for two weeks, and see if you notice the difference in your fitness, energy levels, and mood.