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7 Benefits to Running in the Morning and How to Make the Shift

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Is there a best time to run? Besides the most obvious answer of “yes, whenever you can” there’s a little more nuance to it. Perhaps even some science!

If morning running is one of your goals, find out how to make the switch…or, more importantly, if you really need to switch from your evening run!

Morning run? Evening run? Runch? Does one specific time result in the best workout? Do you burn more fat by doing that fasted morning run? Do you run faster by going later in the day?

Confused yet? Let’s break it down….

Immediately, I think of Laura’s post with 5 reasons not to workout in the morning. All entirely valid points, proving that if you HATE morning workouts then you don’t have to feel forced in to them just because that seems to be the standard for many ruuners.

Yet, I still encourage anyone asking me for tips to run consistently, to lose weight or hit anew PR to aim for a morning workout, so what gives? benefits of morning run It turns out the benefits of a morning workout routine might just make Ben Franklin’s old statement “Early to bed, early to rise, makes a man healthy, wealthy and wise” truer than he might have ever known!

Morning Run Benefits

Following are seven of the biggest benefits to implementing a daily morning workout. If you’ve been trying to talk yourself in to making the switch, sometimes it helps to appeal to your reward centers!

That’s right, I LOVE tapping in to our subconscious anytime I want to make a change. Simply saying that you should is an awful way to get your body and brain excited for that 5AM alarm. Instead, find one of these benefits you can latch on to when that buzz sounds to help you get up.

Brain Booster
Studies have shown that exercise can increase mental acuity for up to 10 hours post workout! Best to put this to use with an AM workout rather than wasting all that added focus on the hours we’re sleeping.

Appetite Control
Morning runners often report feeling less hungry throughout the day. {Cavet first time marathon runners would entirely disagree and say they are hungry 24/7}.

However, studies have tried to dissect the cause of this appetite reduction and found two answers: it’s a direct result of the workout itself or it’s a mental shift from starting the day in a healthy way and wanting to continue feeling good.Tips for Beach Running - Workouts to build strength

Quality Zzzz’s
It turns out that today’s morning workout might help you sleep better tonight by helping to better regulate your hormones throughout the day. Adrenaline will be highest in the morning and naturally taper off throughout the day, rather than being ignited late in the day by an evening workout.

Checkout 7 ways a morning workout could improve your entire day #fitness Click To Tweet

Sweet Silence
It seems now we’ve become scheduled from the moment we hit the snooze button the first time to the second we fall asleep. Growing to do lists for both ourselves, our families and our jobs…it’s like a non-stop party of voices in our head all day long.

Early mornings offer a bit of quiet and solitude to mentally prepare for the day. It’s absolutely my favorite way to slow down, while of course speeding up.

Consistency
AM exercisers tend to be more consistent over the long haul with their routine. And we all know that consistency is KING when it comes to results!! This is likely because as the day progresses life gets in the way or we feel too exhausted after the stress of a fully work day to hit the gym {even though it would help!}.how to get resultsWorkouts Feel Better
Working out at the same time each day actually signals your body to prepare in advance for exercise. Yes your body will start getting ready even while you sleep!

That’s gotta be the coolest way to burn extra calories ever. The muscles involved in your workout will actually begin to wake up while you are sleeping, making it easier to get up and preventing injury by acting as a warm up of sorts.

Depression Blaster
According to Web MD the endorphins generated during a workout might be one of the best ways to ward off depression and handle life stress “Endorphins also trigger a positive feeling in the body, similar to that of morphine. Research has shown that exercise is an effective but often underused treatment for mild to moderate depression.”

Now what so many of you are wondering…how to start a morning workout routine.morning run

How to Become a Morning Runner (worker outer)

After years of running after work, I realized a morning run habits was necessary if I wanted my running to truly continue. I found this tips made it possible to make the switch and now, I can’t imagine anything besides my morning sweat.

So let’s dive in to how to start running in the morning…and more importantly, how to stick with it for more than a few days.

Like Clockwork
Our bodies quickly adapt to new routines and will begin to automatically get sleepy and energized at the right time of day if you follow a consistent schedule. This means going to bed and rising at the same time every single day whether you have a shorter or longer workout planned. Yes, this includes weekends!

Download the bonus guide to creating a morning run habit that will stick! Step by step guide on how we form habits.

Nighty Nighty
It might be time to start using the DVR a little more if you find yourself always catching the Daily Show at 11PM and thus missing your 5AM wake up call. Make a small change, by simply moving your bed time up by 10 minutes each week.

Over time you may find that going to bed earlier feels more natural as your hormones begin regulating.
Tips on how to fall asleep faster >>Morning Run Benefits

Easy Movement
Start by swinging your arms in circles, twisting a little bit side to side and taking some great big deep breathes to fill your lungs and start moving oxygen through the body.

It doesn’t take something high intensity to start waking up your body pretty quickly. Next do this short dynamic warm up routine to give your muscles and brain a few more minutes to wake.

Prep like a Mad Woman (or man)
Layout your clothes, have a quick breakfast ready to go, pack your lunch the night before, have your work clothes picked out…in other words do whatever you can to make your morning faster.
Tips to meal plan like a pro>>

Smile. Seriously.
Find the workout you enjoy the most and start there. Maybe that means a cardio or spin class where you can meet friends, maybe it’s a mentally refreshing yoga class or a stress busting run. It could take some trial and error to find the workout that fits you, but once you have it will make the earlier morning alarm far more bearable.

Can’t commit to always doing mornings? Find out how to make the most of evening runs>>

When do you prefer to workout?

When do you actually workout?

Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish

Facebook Community Chatter: RunToTheFinishRunning_motivation_thumb

Get more running tips: Pinterest

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Posted by amanda Categories: workout motivation, workout schedule

Reader Interactions

Comments

  1. Emily says

    May 29, 2017 at 7:41 am

    It’s so true that if I go to bed at a good time I can get up and get in a good morning run. I love the refreshment and the life that a morning run gives me; sometimes I can’t do it, and that’s okay, but I’ve actually become more of a morning runner again in the past 6 months.

  2. Emily @ Pizza & Pull-ups says

    May 30, 2017 at 3:13 pm

    I am definitely a morning workout person. I will work out in the evening if I have to, but my motivation is always lower. I love working out early and knowing I got it in for the day.

  3. Holly says

    June 4, 2017 at 11:49 am

    I’ve been working out at lunch but now that I’m running more – and it’s getting warmer out – I cannot take the lunchtime heat outside. I have to switch my runs to mornings. I can’t run on an empty stomach and once I eat I have to ‘settle’ so I’m hoping for something mid-morning. I have to make a point to eat as soon as I get up and chug water to make sure I’m adequately hydrated.

  4. Emma says

    June 5, 2017 at 7:47 am

    I run on an evening but that’s mainly down to my normal working hours. On a weekend I prefer to run on a morning.

  5. Jenny says

    June 6, 2017 at 9:30 pm

    This was pretty much just the thing I needed. I’ve always been an afternoon or evening runner, but now with how crazy my schedule is getting I need to switch over to morning runs at least half the time. In fact I was going to post about it soon on my own blog. Now I’m going to include a link back here for it.

  6. Nicole @ Fitful Focus says

    June 14, 2017 at 9:41 am

    I’m just starting to try to get back to morning workouts. I was very diligent about it when I lived in NYC because I never knew what time I’d get off work in the evening. Now that I’m in Texas, I want to get in morning runs before it gets too hot out!

  7. Deborah @ Confessions of a mother runner says

    June 14, 2017 at 2:32 pm

    Part of me wishes I could get up and do the super early runs but I so need my coffee first :)

  8. Kimberly Hatting says

    June 14, 2017 at 7:21 pm

    I do the bulk of my runs in the early hours (5:00 most of the time), but tend to do my strength workouts in the evening before bed (or in intervals in between blogging).

  9. Annmarie says

    June 15, 2017 at 11:41 am

    I am SUCH a morning workout person because of a lot of the benefits you listed! <3

  10. Travis says

    June 28, 2017 at 8:05 am

    I always prefer working out in the mornings as it really releases a lot of energy in me. I tried working out in the afternoons and I couldn’t sleep later in the evening LOL

  11. Marcia says

    May 17, 2019 at 1:25 pm

    I like to run in the morning. But I notice I run slower if I’m out before the sun comes up. Anyone else have this issue? I’m thinking better light might help, but I’m open to suggestions.

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Hello runners! I’m Amanda Brooks, a certified personal trainer and running coach. I’ve been coaching over a decade and distance running since 2002. My philosophy is that running isn’t about your pace or the distance or your body. It’s about showing up for yourself, loving the process and doing it injury free!

 

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Amanda Brooks is a Certified Running Coach, Certified Personal Trainer and long time distance runner with a passion for every facet of running, which leads her to do more reading, research and running than necessary. Find all the tips, tricks and tools you need from this running coach for your best injury free running. Read More…

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Amanda Brooks : Run Coach
A NEW PLAN DOESN’T FIX EVERYTHING. You might alr A NEW PLAN DOESN’T FIX EVERYTHING. You might already know what’s best for you, but aren’t doing it consistently. That’s the only way we really make changes.
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A PLAN can help, but I often don’t think that’s step one to making lasting change.
//
HABITS AND ROUTINES✴️
-Eliminate the need to make decisions.
-Which reduces brain fatigue.
-Which increases your chance of success.
//
TINY HABITS✴️
This is the smallest step you can take towards your goal. Often so small it seems insignificant, but is easy to make it a habit.
🌟
That leads you to another tiny habit, then another and suddenly it’s just your lifestyle.
👆👆👆
When people ask how I easily kept off 35lbs for over 15 years, while enjoying pizza, taking rest days and not obsessing about food.
👇👇👇👇
When people ask how I stay motivated to run year round and rarely race. Tiny habits.
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Day one isn’t eat perfect or run for an hour.
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Day one IS drink a glass of water when I wake up. Put on my running clothes.
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Day 30 is then more like after I drink my glass of water, I do 5 push ups. After I put on my running clothes, I do a 5 minute warm up.
//
SLOW PROGRESS IS BETTER THAN NO PROGRESS, it builds momentum and is sustainable.
❔❔❔
Have you ever practiced creating tiny habits???
1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR? M 1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR?
Mine... satisfying.
😊
1900 miles blows away previous years.
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(swipe to see...because yes I love tracking.) Unfortunately I’m not positive what it was 2001-2007 because I wrote it on calendars.
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SATISFYING
🥰I needed the long miles early on to process my business being thrown for a loop. Bye bye book tour and partnerships.
😊I needed it after that to get away from the news and pretend I wasn’t spending all day alone. Then as my business shifted again to keep ideas flowing.
🌲I loved the time outside to think, get lost in a comedy podcast or audiobook. Otherwise I’m at home working!
🤩Without a single race, I still checked a big goal off my list of running an ultra distance (solo was very interesting!).
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I’ve seen some posts that make it seem like we’re wrong for talking about what we achieved this year.
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It was a HARD FCKIN year for everyone, but guess what lots of years are. And not every year is great even without a pandemic.
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For all the lows this year, I also worked my ass off to make some really good things happen. And I’m extra proud of that.
//
So let’s hear your word for fitness in 2020??
⬇️
Hard, easy, strong, powerful, consistent, cleansing, relaxing, nature, grace, grit, grind, triumph, building...
HAIR EMOJI POLL!!! Seriously hair...it’s a lot r HAIR EMOJI POLL!!! Seriously hair...it’s a lot right?! Figuring out what to do with it, color it don’t color it, keep it healthy, breakage from ponytails, long, short. And yet a good hair day😃 🔥 🌟
//
POLL:
🥰Love your hair
🤪Frustrated with your hair
1️⃣Natural curls
2️⃣Stick straight
👇👇👇
Curly friends: share your favorite tips!!
Long hair friends: what helps you keep it healthy?
👆👆👆
//
At 7 I could sit in my hair it was so long.
At 10 we started perms.
At 16 I had a full mane of hair I loved.
At 20 I learned I have naturally curly hair 😂after years of perms as a kid.
At 25 I was going blonde blonde blonde.
At 29 I began losing hair and it got so brittle I had to chop it off, due to the hormone issues.😭
At 35 my hair started to recover (as did my body), but never like that mane I loved as a teen.
At 39 I got my first curly haircut! I’m still figuring it out, but was amazed at how it looked.
//
I don’t wear much make up, but I do admit to really caring about my hair and it was a tough time when it felt so unhealthy.
//
I’m still struggling to figure out this new curly style 😂but keep hearing from other curly girls ya just gotta stick it out. So we’ll see.
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#curlygirlmethod #hairtalk
ARE YOU REALLY GOING TO RUN? Why don’t you just ARE YOU REALLY GOING TO RUN? Why don’t you just enjoy a day off? Don’t you feel guilty about the time apart?
//
Yes.
It makes me happy.
No, if I’m happy our time together is better.
👇👇👇
MY VIEW IS THIS...
❌If you aren’t working out because of food guilt
❌If you aren’t missing big moments because you must workout
✅If you enjoy it and it improves your day
✅THEN GO FORTH and don’t let anyone make you feel guilty for improving your mental and physical health.
//
❓Do you have guilt or get guilted about workouts for n holidays?❓
//
This has been my lifestyle so long that our families just know to expect that I’m gonna sweat. And of course, I’m lucky David wants this lifestyle too.
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BUTTTTT I remember those first trips to David’s family, where it really threw them for a loop. They still find it weird, but I sneak out before everyone gets up or have gotten them to do family things like the rec center.
//
My best advice when asked has always been to try and calmly explain why it matters to you and then just go. They get over it or used to it.
🎁 🎄🕎
TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder this holiday season that we all need to be loved differently...and pizza transcends all.
//
🍕Do you have a favorite local pizza place?🍕🍕
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Yes, I knead to know for when we can travel again.
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Here we fell in love in love with @saucyspizza and I wouldn’t be sad if I got it as a gift 😆
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#pizzamemes #eatlocal #denvercolorado #ilovepizza #lovememes #pizzagram #digiorno #papajohns #foodisfuel #longrun #womenwhoeat #carbsarelife
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