Running In The Morning: How To Make It Your New Habit

Choosing the best time of day to run is personal. Some runners bounce out of bed full of energy (no snooze button required), while others are true night owls who do their best thinking, and their best living, after sunset.

I’m firmly in the first camp. I’m a morning runner, and honestly, there’s nothing better than getting outside early, logging your miles, and starting the day feeling like you’ve already won. Morning runs can feel calm, focused, and oddly empowering, before the emails, meetings, and the rest of life kick in.

That said, you don’t have to be a natural early bird to run in the morning. Plenty of night owls end up becoming morning runners simply because it’s the most reliable way to fit training into a busy schedule. And once it becomes routine, it’s often easier and more enjoyable than you expect.

Whether you’re already up at dawn or trying to break up with the snooze button, the right morning-running strategies can help you stick with the habit and get the most out of it.

We’ll cover the key physical and mental benefits of morning runs, plus practical tips for building a routine that actually works, even if early mornings aren’t your thing (yet).

What Are the Benefits of Running In the Morning?

As you most likely already know, there are endless benefits to running in general.

For example, running has been shown to reduce the risk of cardiovascular disease and all-cause mortality.¹Lee, D., Pate, R. R., Lavie, C. J., Sui, X., Church, T. S., & Blair, S. N. (2014). Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk. Journal of the American College of Cardiology, 64(5), 472–481. https://doi.org/10.1016/j.jacc.2014.04.058

‌In fact, studies have found that runners who consistently run even just a few miles per week may have a 25-40% lower risk of premature mortality and an average life expectancy of three years longer than non-runners.²Lee, D.-C., Brellenthin, A. G., Thompson, P. D., Sui, X., Lee, I-Min., & Lavie, C. J. (2017). Running as a Key Lifestyle Medicine for Longevity. Progress in Cardiovascular Diseases, 60(1), 45–55. https://doi.org/10.1016/j.pcad.2017.03.005

‌But, is there a benefit to running in the morning specifically?

It turns out, there just may be:

#1: Calorie Control And Weight Loss

Morning exercise has been shown to help reduce your appetite for the rest of the day, potentially helping you control your caloric intake.³Parr, E. B., Heilbronn, L. K., & Hawley, J. A. (2020). A Time to Eat and a Time to Exercise. Exercise and Sport Sciences Reviews, 48(1), 4–10. https://doi.org/10.1249/jes.0000000000000207

‌These appetite-attenuating benefits of an early morning run may be accentuated if you run on an empty stomach (fasted exercise).

For example, one study found that men who exercised before breakfast (without eating) ate fewer calories throughout the rest of the day than those who exercised after eating.⁴Bachman, J. L., Deitrick, R. W., & Hillman, A. R. (2016). Exercising in the Fasted State Reduced 24-Hour Energy Intake in Active Male Adults. Journal of Nutrition and Metabolism, 2016, 1–7. https://doi.org/10.1155/2016/1984198

There’s evidence to suggest that people who work out in the morning tend to exert more energy throughout the day, which can support weight loss and better health.⁵Hanlon, B., Larson, M. J., Bailey, B. W., & LeCheminant, J. D. (2012). Neural response to pictures of food after exercise in normal-weight and obese women. Medicine and Science in Sports and Exercise, 44(10), 1864–1870. https://doi.org/10.1249/MSS.0b013e31825cade5

#2: Fat Burn

Running in the morning on an empty stomach has been shown to increase the relative percentage of fat oxidation, meaning that more of the calories you burn during the run come from stored body fat.⁶Bachman, J. L., Deitrick, R. W., & Hillman, A. R. (2016). Exercising in the Fasted State Reduced 24-Hour Energy Intake in Active Male Adults. Journal of Nutrition and Metabolism, 2016, 1–7. https://doi.org/10.1155/2016/1984198

‌This won’t help you burn more total calories, but it may help train your body to be more efficient at burning fat and sparing glycogen stores.

This can benefit marathon, ultramarathon, and other long-distance runners because running out of glycogen on race day is a common problem, even with the best fueling strategy.

#3: Sleep Quality

Morning runs can improve sleep quality.⁷Collier, S., Fairbrother, K., Cartner, B., Alley, J., Curry, C., Dickinson, D., & Morris, D. (2014). Effects of exercise timing on sleep architecture and nocturnal blood pressure in prehypertensives. Vascular Health and Risk Management, 691. https://doi.org/10.2147/vhrm.s73688

‌In fact, exercising in the morning, compared to exercising in the afternoon or evening, has been shown to significantly improve sleep quality, especially in the later hours of sleep.⁸Morita, Y., Sasai-Sakuma, T., & Inoue, Y. (2017). Effects of acute morning and evening exercise on subjective and objective sleep quality in older individuals with insomnia. Sleep Medicine, 34, 200–208. https://doi.org/10.1016/j.sleep.2017.03.014

‌#4: Blood Pressure Control

Morning exercise has been shown to be more effective for managing hypertension (high blood pressure) than running in the afternoon or evening.⁹Wheeler, M. J., Dunstan, D. W., Ellis, K. A., Cerin, E., Phillips, S., Lambert, G., Naylor, L. H., Dempsey, P. C., Kingwell, B. A., & Green, D. J. (2019). Effect of Morning Exercise With or Without Breaks in Prolonged Sitting on Blood Pressure in Older Overweight/Obese Adults. Hypertension, 73(4), 859–867. https://doi.org/10.1161/hypertensionaha.118.12373

‌#5: Productivity

A morning run can help improve attention, working memory, and executive function throughout the rest of the day, according to research.¹⁰Basso, J. C., & Suzuki, W. A. (2017). The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: a Review. Brain Plasticity, 2(2), 127–152. https://doi.org/10.3233/bpl-160040

#6: Race Simulation

Morning workouts will prepare you for races, both physically and practically (what to eat before running in the morning, how to move your bowels before a morning run, etc.) because most races take place early in the morning.

#7: Run Adherence

A morning running routine is often easier to practice consistently, without distractions and other obligations coming up throughout the day.

A study found that a consistent morning exercise routine improves exercise adherence and weight-loss outcomes.¹¹Schumacher, L. M., Thomas, J. G., Raynor, H. A., Rhodes, R. E., & Bond, D. S. (2020). Consistent Morning Exercise May Be Beneficial for Individuals With Obesity. Exercise and Sport Sciences Reviews, 48(4), 201–208. https://doi.org/10.1249/JES.0000000000000226

‌Running in the morning fills you with a sense of accomplishment and sets the tone for a productive, upbeat, and successful day ahead.

How Can I Motivate Myself to Run In the Morning?

Now that we have listed some excellent benefits of running in the morning, you might feel motivated to start a morning running routine.

However, if you are used to running later in the day or don’t consider yourself an “early bird,” you might need a few tips to avoid hitting the snooze button and getting in a good early-morning run.

#1: Go To Bed Earlier

This early-morning running tip should be obvious, but to feel less groggy and certainly less prone to hitting the snooze button on your alarm clock when it is time to wake up for an early-morning run, you have to get to bed earlier.

You won’t be doing your body any favors if you are not getting enough sleep.

For most people, suddenly jumping to a different sleep schedule doesn’t work well. You may have trouble falling asleep, and your sleep quality and quantity can decline.

Try gradually shifting your bedtime and wake-up time 15 minutes earlier each day over several days to a week, depending on your new morning exercise schedule.

#2: Give Yourself A Buffer

Even early birds, or “morning people,” aren’t usually ready to jump out of bed and lace up their running shoes to head out for a morning workout.

Try to wake up at least 30 minutes before your planned run time.

Walk around your house and get ready for your day in other ways, perhaps packing your lunch, getting your work bag in order, having a little coffee, and a pre-run snack.

If possible, give your body time to warm up and your mind time to wake up before you head out the door for your morning run.

#3: Lay Everything Out The Night Before

If you’re not naturally a morning person, remove as many friction points as possible before you go to bed. Lay out your full running kit, shoes, socks, shorts/tights, top, sports bra, hat, headlamp, reflective gear, everything you’ll need in one spot.

The goal is to make your morning as close to “wake up, get dressed, go” as possible.

When you’re groggy, even small decisions (Where are my socks? Did I charge my watch?) can become excuses. If your gear is ready, your watch is charged, your route is picked, and your fuel is prepped, you’re far more likely to get out the door.

#4: Have A Pre-Run Snack

If you’re used to running later in the day, you’re probably accustomed to having a snack or meal beforehand.

While some runners do feel fine running fasted, especially for short, easy runs, most people perform and feel better with something small on board, particularly for longer runs or anything with intensity.

Getting up 30–60 minutes before your morning run gives you time to digest a light snack that’s higher in simple carbs. If you have a sensitive stomach, even a sports drink, a few bites of banana, or a small piece of toast can top off your energy and make the first miles feel much smoother.

And if you’re running longer or harder, fueling becomes even more important: going out completely empty can leave you dragging early, make it harder to hit your target effort, and increase how quickly your body has to dip into other energy sources once glycogen runs low.

#5: Do A Dynamic Warm-Up

You should always warm up before running, but a thorough warm-up routine is even more important when you are running first thing in the morning.

When you have been lying in bed for hours, your body will be stiff and cold.

A brisk walk or light jog, followed by dynamic stretches, before you dive into the meat of your workout or longer run, will help you feel more limber and fluid and may reduce the risk of pulling a muscle.

#6: Prep Your Food

To help motivate yourself to get out the door for an early morning run, consider making your favorite elaborate coffee or tea to warm you up when you get home.

Or, perhaps, for summer morning workouts, motivate yourself with the promise of a nutritious, refreshing smoothie when you get back.

Some runners even end their early morning run at a favorite coffee shop or bakery for a post-run treat.

You can also pre-prep your breakfast so you have healthy, enticing post-workout food when you get home.

#7: Get The Right Running Gear

A morning runner needs specialized running gear to ensure safety in the dark. 

A reflective vest, running headlamp, and strobe lights for your running shoes can help improve visibility for you and drivers on the road.

Safety should always trump getting in your morning run, but with the right running gear, most runners can safely see and be seen running in the dark.

#8: Try The Treadmill

If you hate the idea of running in the dark but don’t have another time of day to run, you can always head to the gym and run on the treadmill.

If you have the financial means, it may also be worth buying a home treadmill so you always have an option for your running workouts at home.

#9: Run Commute

You can motivate yourself to be a morning runner by double-dipping your morning run with your commute to work.

Pack a light running backpack with a change of clothes and your running gear, and try running to the office.

That way, you’ll also enjoy perks like saving money on gas or bus tickets, and maybe even save time driving to the office.

#10: Get A Personal Trainer Or Coach

Hiring a personal trainer or running coach to help you develop a training plan is a great way to improve your running motivation, no matter what time of day you choose to run.

Some running groups even meet in the morning, so you might have running buddies who are eager to get their miles in with you before the sun rises.

#11: Recruit A Friend

If you aren’t a natural morning runner, having a running buddy waiting for you will increase your accountability and help you stay consistent with your morning exercise routine.

Overall, running in the early morning before the workday can help you jumpstart your day on the right foot, both physically and mentally. 

You will have already accomplished something before the workday begins, and you don’t have to worry about finding another time of day to run when things get busy and hectic.

If you are used to evening runs, consider trying morning runs and see if you enjoy them. 

There’s nothing quite like starting your day with a healthy dose of endorphins to put you in a good mood and improve your physical and mental well-being.

If you enjoyed this guide, check out:

The Lunch Run: How To Perfect Your Midday Workout

References

• 1
  Lee, D., Pate, R. R., Lavie, C. J., Sui, X., Church, T. S., & Blair, S. N. (2014). Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk. Journal of the American College of Cardiology, 64(5), 472–481. https://doi.org/10.1016/j.jacc.2014.04.058
• 2
  Lee, D.-C., Brellenthin, A. G., Thompson, P. D., Sui, X., Lee, I-Min., & Lavie, C. J. (2017). Running as a Key Lifestyle Medicine for Longevity. Progress in Cardiovascular Diseases, 60(1), 45–55. https://doi.org/10.1016/j.pcad.2017.03.005
• 3
  Parr, E. B., Heilbronn, L. K., & Hawley, J. A. (2020). A Time to Eat and a Time to Exercise. Exercise and Sport Sciences Reviews, 48(1), 4–10. https://doi.org/10.1249/jes.0000000000000207
• 4
  Bachman, J. L., Deitrick, R. W., & Hillman, A. R. (2016). Exercising in the Fasted State Reduced 24-Hour Energy Intake in Active Male Adults. Journal of Nutrition and Metabolism, 2016, 1–7. https://doi.org/10.1155/2016/1984198
• 5
  Hanlon, B., Larson, M. J., Bailey, B. W., & LeCheminant, J. D. (2012). Neural response to pictures of food after exercise in normal-weight and obese women. Medicine and Science in Sports and Exercise, 44(10), 1864–1870. https://doi.org/10.1249/MSS.0b013e31825cade5
• 6
  Bachman, J. L., Deitrick, R. W., & Hillman, A. R. (2016). Exercising in the Fasted State Reduced 24-Hour Energy Intake in Active Male Adults. Journal of Nutrition and Metabolism, 2016, 1–7. https://doi.org/10.1155/2016/1984198
• 7
  Collier, S., Fairbrother, K., Cartner, B., Alley, J., Curry, C., Dickinson, D., & Morris, D. (2014). Effects of exercise timing on sleep architecture and nocturnal blood pressure in prehypertensives. Vascular Health and Risk Management, 691. https://doi.org/10.2147/vhrm.s73688
• 8
  Morita, Y., Sasai-Sakuma, T., & Inoue, Y. (2017). Effects of acute morning and evening exercise on subjective and objective sleep quality in older individuals with insomnia. Sleep Medicine, 34, 200–208. https://doi.org/10.1016/j.sleep.2017.03.014
• 9
  Wheeler, M. J., Dunstan, D. W., Ellis, K. A., Cerin, E., Phillips, S., Lambert, G., Naylor, L. H., Dempsey, P. C., Kingwell, B. A., & Green, D. J. (2019). Effect of Morning Exercise With or Without Breaks in Prolonged Sitting on Blood Pressure in Older Overweight/Obese Adults. Hypertension, 73(4), 859–867. https://doi.org/10.1161/hypertensionaha.118.12373
• 10
  Basso, J. C., & Suzuki, W. A. (2017). The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: a Review. Brain Plasticity, 2(2), 127–152. https://doi.org/10.3233/bpl-160040
• 11
  Schumacher, L. M., Thomas, J. G., Raynor, H. A., Rhodes, R. E., & Bond, D. S. (2020). Consistent Morning Exercise May Be Beneficial for Individuals With Obesity. Exercise and Sport Sciences Reviews, 48(4), 201–208. https://doi.org/10.1249/JES.0000000000000226