How To Become A Morning Runner

Asian woman runners she was running on the road in the morning.

Would you like to become a morning runner? Then you have come to the right place.

They say that the early bird gets the worm and that the world belongs to those who get up early.

But all in all, running first thing in the morning is an amazing way to start the day (more on the benefits of morning runs later on). Even not everyone is a morning person, choice or no choice.

That’s why, in today’s post, I’m sharing the full guide on how to become a morning runner without much hassle.

Stick to the end and not only will you have the tools to build the morning habit, but also be able to take control over your schedule and build healthy habits in the process.


Let’s lace up and dig in.

The Benefits of Morning Runs

Is running in the morning a good idea? Let me make a case for it.

  • Boost productivity.You’ll be more productive for the rest of the day since running first thing in the morning helps you feel energized and uplifted for the rest of the day.
  • Be more consistent. You’ll achieve better consistency because, in the early morning, the rest of the world is still asleep, so you have no family, work, or other obligations to interfere with your workout plan.
  • Fully charged willpower. Willpower (whatever that means for you) is a finite source of energy. Fortunately, proper sleep recharges it, making the morning the perfect time to tap into this excellent source of energy.
  • Better for weight loss.According to some experts, running before breakfast boosts metabolism for several hours afterward, helping you burn more calories than if you work out later in the evening. This is referred to as excess post-exercise oxygen consumption (EPOC).
  • Less traffic.Depending on where you live, most roads tend to be less congested during the first few hours of the day, so if you love breathing fresh air while steering clear of pollution and cars, morning runs are the way to go
  • Race better.Morning runs will help be better prepared to race since most races take place in the morning.
  • Enhance your mood.Running (and other forms of exercise) stimulate the release of endorphins in the brain, which can enhance your mood and help you start your day on a positive note, keeping stress at bay for the remainder of the day.
  • Mental power. Running first thing in the morning means that you will get to make the most out of this increase of brainpower during the most productive times of the day—the morning—instead of putting it to no good use while you are chilling out watching TV in the evening or sleeping later at night.

Are you sold on the benefits of becoming a morning runner?

If so, then let’s dive into some of the guidelines  that will help you build a morning running habit with ease

  1. Get a good night of sleep

The best way to NOT become a morning runner is to skip on sleep.

That’s why it’s vital for both your running and overall health (sanity included) to get enough sleep.

As a rule, shoot for at least 8 hours of interrupted sleep during the nighttime. Of course, there is no magic number that works universally for everyone, but 7 to 8 hours is the standard guideline.

To improve sleep quality, do the following:

  • Make a ritual.Or so-called sleep hygiene. Create a nightly sleep ritual that helps you unwind. Do something relaxing, taking a bath, yoga, meditation, or reading yourself to sleep.
  • Go to bed early.Whatever time you wish to be up and running, count seven to eight hours back and do your best to be in bed as early as possible.  Early to bed, early to rise, and all that.
  • Get your significant other on board. If you’re living with another person, a spouse, or a partner, then you need to get them on board as well; otherwise, there will be consequences.
  • Eat light at night. Eatat least two to three hours before going to bed. Avoid bloat-inducing, spicy foods and stimulants like caffeine and heavy drinking. Going to bed right after dinner can make you feel bloated, which in turn may ruin the quality of your slumber.
  1. Dim the Lights before Going to Bed

If you like to surf social media or binge-watch before going to bed, then I’ve got some bad news for you.

Recent research revealed that staring at bright screens within a couple of hours before bed can interfere with circadian rhythms. These consist of our innate biological clock that regulates the daily rhythms of the body.

This has to do with melatonin levels, and this is, by far, one of the biggest challenges facing our generation today.

Melatonin is a vital natural hormone made by the body’s pineal gland that helps regulate sleep and wake cycles. Any disturbance in the release of the hormone causes trouble.

Here’s what to do.

In the one to two hours before bed, dim your room lights, stop checking your Facebook and Instagram, turn off the TV, and avoid all forms of texting—this is exactly what you need to set up an environment that lulls you into sleep mode.

I usually prefer listening to audiobooks, lectures, or reading a book (preferably fiction). I’m halfway through Stormlight Archives Book 4 (what a lengthy read indeed). This is also when sleeping apps come in handy.

Rear view of young woman standing on an empty road getting ready for a run. Sporty woman ready for her morning workout.

Get Your Gear Ready

I know it’s hard to get up early, but rifling through the dark half-asleep trying to find your running gear wastes precious. This, in turn, may make you more likely to skip your workout.

So prepare everything. Charge your phone, update your music playlist, prepare your water bottle and a pre-run snack, get your clothes and shoes out, and lay them on the floor.

What’s more?

Plan your running routine—mainly, how far, how long, and your running route. Use sites like WalkJogRun or MapMyRun to look up and find safe and popular routes for your morning runs. I know some of you might want to try a new route, but popular routes tend to be safer. Success favors the prepared mind.

Bonus tip for the hectic runner: sleep in your running clothes. Of course, the fresh ones, not the smelly ones, and that doesn’t include your running shoes. I know this sounds silly but just give it a try and see for yourself.

  1. Wake Your A$$ Up

Getting your body out of bed is another important piece of the puzzle. Just because you slept for 7-8 hours doesn’t necessarily guarantee that you’ll be on your feet once the alarm goes off.

Here are a few things you can to set up your environment right.

Put the alarm away

Put your phone or alarm clock away from your bed, so when it goes off, you’ll have to sit up, swing your legs off the bed (or jump out of the bed if you have to), touch the floor with your legs, spread your arms wide, then walk to reach your alarm.

This may help you resist the snooze button, according to research.

If you can still reach your alarm clock while still in bed, then the chances of hitting the snooze button are 98.9887 percent higher (don’t quote me on this stat).

And please don’t go back to bed after you turn it off! If you snooze, you lose.

Set two alarm clocks

For good measure, set at least two obnoxious sounding alarms on your phone, so when the first one goes off, you want to get up, and when the second is when you should get up. Make sure you put the most annoying ringtone.

Bring in the light

According to science, exposing yourself to natural light helps shift your body clock, so you’re more alert in the morning.

Waking up before the sun is out?  Consider using a wake-up lightbox, which is a device that will brighten your room once the alarm goes off. Or just turn on all the lights in the room.

Drink Your Water

You’re definitely dehydrated first thing in the morning, so drink some water

How much water to drink depends on how far/hard you’re planning to run. As a rule, drink plenty as soon as you wake up and during your morning ritual. Shoot for at least six ounces of water before you head out of the door.

For longer runs—more than an hour—bring a water bottle with you or plan a route along convenience stores, water fountains, or simply stash a bottle of water at a strategic location beforehand. Pure water is better than infused water.

To Eat Or Not To Eat

So should you eat something before your morning run?

I have no qualms about training on an empty stomach, especially after I got into the keto diet and intermittent fasting. But I understand that not every runner is the same. If you’re a breakfast person, stick with lighter options.

As a matter of fact, for some people, training in a fasted state may not be safe. It might even hinder their running goals.

To err on the side of caution, eat something before you head out of the door. A small morning snack or simple sugar may ensure that you have enough energy in the tank—especially if you are planning to run for more than an hour.

Good options include:

  • A banana,
  • Whole-grain cereal,
  • Whole wheat toast,
  • Dried fruits,
  • Yogurt
  • An energy bar,
  • Granola bar without added sugars,
  • A hard-boiled egg.

Buddy Up

Feeling reluctant about your morning run? Schedule it with a training buddy. You are, after all, the company you keep. And keeping runners as the company is an excellent decision to make.

The rewards (as well as the punishment) that come with group running might be enough to hold you accountable for your action—especially when you’d rather hit the snooze and skip the run.

Pairing up not only helps you keeps you accountable and consistent, but there’s also safety in numbers. So if it’s an issue, especially when running in a not-so-safe, bring someone.

Your training buddy can be a family member, a friend, or someone from the gym or local club—just make the commitment and hold each other accountable. The rest is just details.

  1. Be Gradual

As I repeat time and time again, the key to success is to focus on incremental changes.

Trying overnight makeovers is a recipe for disaster. Try to do so, and you’ll definitely end up worse off in one week or two. Or else, back to your old lazy routine.

Instead, adopt the gradual approach.

For example, if you’re used to going to bed at 1 am, try turning in 15 to 20 minutes earlier and waking 15 to 20 earlier for the first week. Keep doing this until you your new time goal is reached.

And you shouldn’t be aiming to run in the morning from the get-go. Instead, try to build the habit of waking up earlier than you are used to, then maybe do a short indoor workout to build the habit of early morning exercise.

Remember that building healthy habits requires time, patience, and a lot of trial and error.

How Long Should a Morning Run Be?

This is a tricky question to answer as it really depends on you and your fitness level. For example, if you’re a beginner runner, 20 to 30 minutes might be enough. But let’s say you’re training for a marathon, then you’ll be completing runs within one to two hours (or even longer).

But all in all, if you’re short on time and want to make the most out of your morning run, I’d recommend that you do an interval workout.

These usually take no longer than 30 minutes to complete and will definitely push you out of your comfort zone.

Here’s the full guide to interval training for runners.

Be Persistent

One thing to understand before you finish reading this article and, hopefully, decide to swallow “the morning running pill” is that it takes time to build this habit—especially if you’re not a morning person.

Becoming a morning person is no easy task. It requires time, effort, and discipline. Waking up earlier than usual will feel extremely difficult at first, but it gets easier once it’s a habit.

Habits take time to form, and science suggests that it can take you up to 4 weeks, sometimes even more, to develop a new habit.

If four weeks wasn’t enough, stick with it for longer, for at least two to three months.


There you have it!

If you’re looking to build the morning running habit, then today’s article should put you on the right path. The key is to be patient and add the load gradually; the rest is just details.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

Keep training strong.

David D.