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How to Become a Morning Runner

by | Mar 26, 2023

This article was read 3424 times. Enjoy!

How to Become a Morning Runner

Start Your Day with a Run and Reap the Benefits

Today, I am thrilled to share with you some tips and insights on how to become a morning runner. As an experienced endurance runner, I can attest to the fact that running in the morning is a great way to start your day. Not only does it help improve your physical health, but it can also do wonders for your mental well-being. In this article, I will share some actionable steps that can help you become a morning runner, and hopefully, inspire you to make this a part of your daily routine.

1. Set Realistic Goals

When starting any new routine, setting realistic goals is essential. It’s important to know what you want to achieve and have a plan to get there. If you’re new to running, start with short distances and gradually increase your mileage. This will help you avoid injuries and build your endurance. Set goals that are specific, measurable, and achievable. For example, if you’re aiming to run a 5k, set a goal to run for a certain amount of time or distance each week, and track your progress.

2. Create a Routine

Creating a routine is crucial to becoming a morning runner. Make running a part of your daily routine, just like brushing your teeth or having breakfast. Set a specific time to run each day and stick to it. It’s important to be consistent to make it a habit. If you’re not a morning person, start by waking up a few minutes earlier each day until you’re able to fit your run into your schedule.

3. Prepare the Night Before

Preparing the night before can help make your morning run smoother. Lay out your running clothes and shoes, set your alarm, and plan your route. If you’re planning to run with a friend or a group, make arrangements beforehand. This will help you save time and reduce stress in the morning.

4. Fuel Your Body

Running on an empty stomach can lead to fatigue and dizziness. It’s important to fuel your body with a healthy breakfast or a snack before your run. Choose foods that are high in carbohydrates and low in fat and fibre. Some good options include bananas, oatmeal, and whole-grain toast with peanut butter. Drink plenty of water to stay hydrated, especially if you’re running in hot weather.

5. Start Slowly

Starting slowly is important, especially if you’re new to running or haven’t run in a while. Begin with a light warm-up and stretch before your run. Take short walking breaks if you need to, and don’t push yourself too hard too soon. Remember that progress takes time, and it’s important to listen to your body and rest when you need to.

6. Stay Motivated

Staying motivated is key to becoming a morning runner. Find a running partner or join a running group to stay accountable and motivated. Set small goals and reward yourself when you achieve them. Treat yourself to a new pair of running shoes or a massage after a week of consistent running. Remind yourself of the benefits of running, both physical and mental, and use this as motivation to keep going.

7. Embrace the Outdoors

Running in nature can be a refreshing change from running on a treadmill. Take advantage of your surroundings and enjoy the outdoors. Choose scenic routes that inspire you and keep you motivated. Running in different locations can help prevent boredom and keep your workouts interesting. Plus, exposure to natural light can help regulate your circadian rhythm and improve your sleep.

8. Track Your Progress

Tracking your progress can help you stay motivated and see how far you’ve come. Use a fitness tracker or an app to track your distance, pace, and time. Set new goals and challenge yourself to beat your personal records. Celebrate your milestones and use them as motivation to keep pushing yourself.

9. Listen to Your Body

Listening to your body is essential to becoming a morning runner. If you feel pain or discomfort, stop running and seek medical attention if necessary. It’s important to warm up and stretch properly to prevent injuries. If you’re feeling tired or sick, take a break and rest. Remember that rest and recovery are just as important as training.

10. Enjoy the Process

Finally, enjoy the process of becoming a morning runner. Running can be a fun and rewarding activity that can improve your physical and mental health. Focus on the positive aspects of running and enjoy the feeling of accomplishment that comes with each run. Celebrate your successes and don’t be too hard on yourself if you miss a run or don’t achieve your goals right away. Remember that progress takes time and enjoy the journey.


Becoming a morning runner is a great way to start your day and improve your overall health and well-being. By setting realistic goals, creating a routine, preparing the night before, fueling your body, starting slowly, staying motivated, embracing the outdoors, tracking your progress, listening to your body, and enjoying the process, you can make running a part of your daily routine. Remember that progress takes time and effort, but the rewards are well worth it. Happy running!

Patrick Michel

Endurance Runner – Marketing Strategist

Patrick Michel is a Montreal-based endurance runner specializing in long-distance multi-stage charity ultra runs. For almost two decades, he has inspired many to engage in running, get fit and grow stronger physically and mentally. He has also written many articles about running.