Struggling to Lace Up for Those Early Morning Runs?

Trust me, I’ve worked with plenty of runners who swore they “just aren’t morning people” — and now they’re out the door before sunrise, clocking miles while the rest of the world’s still snoozing.

Here’s how I coach people into becoming consistent morning runners — no fluff, just real strategies that work.

1. Treat Sleep Like Part of Your Training Plan

Your morning run doesn’t start with the alarm — it starts the night before. If you’re getting 4–5 hours of broken sleep, of course dragging yourself out of bed at 5 a.m. feels impossible. Aim for a solid 7 to 8 hours. No excuses.

I’ve actually set an alarm for bedtime — 9:30 p.m. sharp — just to keep myself accountable. Lights dim, phone goes down, maybe stretch or read a few pages of something non-digital. The goal? Wind down and prep the body to rest.

The science backs this up too. According to the Minneapolis Heart Institute, poor sleep tanks performance, kills motivation, and increases your risk of burnout. I’ve had runners improve pace and energy just by fixing their sleep — no extra workouts needed.

Bad night of sleep? Don’t be a hero. Shift your run or sneak in a short nap later. The run will still be there. Sleep debt isn’t a badge of honor — it’s a performance killer.

🔁 Runner Reminder: Are you sleeping enough to earn that morning run?

2. Lay Out Your Gear Before Bed

You want your morning to be as brainless as brushing your teeth. Before bed, lay out everything — shoes, socks, shirt, watch, hydration, fuel — whatever you use. I even loosen my shoelaces and tuck my socks inside so they’re ready to go.

One runner I coached said, “If I see the gear, I go. If it’s still in the drawer, I stay in bed.” That stuck with me. Sometimes I’d even sleep in my running clothes if I had a 4:30 a.m. wake-up. Not ideal, but hey — it worked.

Also, check the weather before you crash. Cold morning? Lay out gloves and a windbreaker. Rain in the forecast? Put that jacket by the door. The fewer decisions you make in the morning, the more likely you’ll get out the door.

💥 Pro Tip: No-brainer mornings = more runs, fewer excuses.

3. Use Alarms That Force You to Move

If you’re someone who slaps snooze like it’s your job, this one’s for you. Put your alarm across the room — make yourself get up to turn it off.

I also use a lamp on a timer that lights up my room about 15 minutes before my alarm. Waking up to soft light instead of pitch black? Game-changer.

And the golden rule: no snooze. That snooze button might feel good, but it usually leaves you groggier. One of my athletes swears by his routine: “Alarm. Stand. Dress. Run.” It’s not fancy — it’s consistent.

👊 Real Talk: Don’t negotiate with your alarm. Get up before your excuses start talking.

4. Ease Into It: Wake Up Your Body First

Don’t just leap out of bed and bolt. Give your body a minute to catch up. Here’s my quick system that takes 5–10 minutes max and makes the first few miles suck less:

• Water first: You’re dehydrated after sleeping. One tall glass the second you’re up. It gets things moving — digestion, blood flow, everything.
• Coffee (if it’s your thing): I sip while prepping. Just half a cup gives me a mood boost and gets the system, uh, “activated.” But don’t overdo it — too much and you’ll be hunting bathrooms mid-run.
• Small snack (if needed): Some runners like to go fasted. Others bonk without a bite. I’ll grab half a banana or a spoonful of peanut butter if I feel I need a boost. Do what feels right — the key is consistency.
• Mini warm-up: No full-on calisthenics here. Just 3–5 minutes of movement: leg swings, arm circles, walking lunges, some jumping jacks. I usually do mine barefoot on the porch while my coffee brews. Helps me shake off the sleep fog and shift into run mode.

🌀 Coach Tip: Warm up your body before you ask it to perform. It’s not laziness — it’s smart training.

Kickstart the System (Bathroom, Beats, and a Mental Nudge)

Let’s be real—no one bolts out of bed feeling like a gazelle. Most of us shuffle like zombies. That’s why I keep a simple pre-run ritual that gets the engine running.

Bathroom first. Even if you don’t feel the need, trust me—try. Sometimes your gut just needs a little nudge. A sip of coffee often does the trick. It’s way better to spend 2 extra minutes at home than panic mid-run looking for cover.

Need motivation? Blast a song that slaps or skim a quick quote that lights a fire. Personally, I give myself one minute—just one—on Reddit running forums. Seeing others post their sunrise miles guilt-trips me (in the best way) to lace up and get moving. Just don’t fall into the scroll-hole.

The whole routine? It can be quick. Five minutes if I’m in a rush, 15 if I’m dragging. I don’t rush it. I let myself wake up, move slow, maybe talk to my cat or stretch my back on the couch. Then I’m out.

Question for you: What’s your morning warm-up trick? Is it music, coffee, or just raw determination?

Accountability: The Game-Changer

I’ll be honest—there are days I wouldn’t have run if someone wasn’t waiting for me. That’s the power of the buddy system.

Just knowing that “Mike is already at the park” pulls you out of bed faster than any alarm clock. If you don’t have a local friend who runs, make it virtual. Text a buddy when you wake up. Or check in with your online crew—I’ve seen people post “Out for my 5AM miles!” and it builds serious momentum.

Even a dog can be your coach. Back when I dog-sat my neighbor’s Labrador, she became my morning accountability. Nose in my face. Tail thumping. Like, “Let’s go hooman!”

When I’m low on willpower, I commit to meeting a friend. I’ll gripe all the way to the park, but once I see them, I’m in it. It works every time.

Question for you: Who’s your running accountability partner—or do you need one?

Make It Suck Less (Or Even Kinda Fun)

Morning runs don’t have to feel like punishment. You’re allowed to sprinkle in joy.

Start with the route. Pick something that makes you smile—a path past sunrise views, a quiet street where your shoes are the only sound. In Bali, I’ll sometimes drive to the beach just to run along the shoreline at dawn. The breeze, the waves, the sky? Worth every yawn.

Next: audio. Make a “Morning Only” playlist—songs that hype you up and only play during sunrise runs. Or save a podcast episode for your morning miles so it becomes a treat, not a chore.

And don’t forget the post-run reward. My go-to? A cold smoothie bowl or an overpriced latte that tastes like heaven. Sometimes I promise myself 10 guilt-free minutes of scrolling after a shower. Whatever it takes. I’m not above bribing myself.

Track it too. I use a habit app and give myself a stupid little gold star every time I run before 7AM. It’s silly, but oddly satisfying.

Question for you: What’s your post-run treat? Do you bribe yourself out the door like I do?

Don’t Force It—Build It

Here’s the truth: becoming a morning runner doesn’t happen overnight. It’s a slow grind. You’ll probably hate it for the first few weeks.

That’s normal.

The trick is consistency. Pick a few mornings each week—like Monday, Wednesday, Friday—and protect those slots like gold. Over time, your body adjusts. You’ll start waking up naturally a few minutes before your alarm. It’ll feel less like a battle and more like a rhythm.

But listen: if one morning you totally crash and miss your run, don’t spiral. Life throws curveballs. Babies cry. Deadlines pile up. Sleep wins sometimes—and that’s okay. Reschedule, jog in the evening, or walk a bit at lunch. You’re still in the game.

I call this flexible discipline. Show up often, but forgive yourself fast.

And don’t worry about declaring “I’m a morning runner now.” Just say, “I’m testing this out.” That mindset gives you freedom. If it works, great. If not? You’re still a runner.

Question for you: How many mornings a week are you realistically aiming for? Start there—and track the wins.

Final Words: You’re a Runner, No Matter the Time

Let’s cut the crap.

I don’t care if you run at sunrise or after dinner. What matters is that you run. That you show up for yourself. There’s too much pressure in the fitness world to “win the morning” or “crush it before 6AM.” If that fits your life, awesome. If not, you’re still just as legit.

In Bali, I sometimes run at 8PM because it’s too damn hot earlier. That doesn’t make me less of a runner—it makes me smart. Adaptability is a superpower.

Try morning runs. Use the tips. Give it a real shot. But if it doesn’t stick? Shift. Maybe you run at lunch. Maybe you save your long runs for Sunday afternoons. That’s still real. That’s still strong.

And if life is chaotic—kids, work, health stuff—run when you can. Your running routine should fit your life, not control it.

Here’s the one thing I want you to tattoo in your brain:

You don’t need to run every morning to be a runner. You just need to run.

Let’s hear from you:
🟢 What time of day do you run best?
🟢 What’s your biggest morning struggle?
🟢 Have you found a trick that helps you actually enjoy early runs?

Drop your thoughts. Let’s trade ideas and keep each other moving.