Transform Your Routine: Tips to Become a Morning Runner
Knocking out your run first thing in the morning can be one of the most beneficial changes you can make to your running. If you struggle with consistency or a jam-packed schedule that leaves you exhausted at the end of the day and unable to get your runs in, this can ensure you hit your goals and stay consistent. The only barrier to getting in a morning run is YOU!
In this article, we’ll share our biggest tips to HELP you transfrom into a morning runner.
Tip #1: Prepare the Night Before
This is the most common tip you’ll see with respect to becoming a morning runner so it may not be new to you, but it can be instrumental to success. Take the thought process out of the early morning hours by doing the following:
Set out your running gear the night before - ideally in a place that is outside of your bedroom.
Set your alarm and place your alarm away from you so you have to get out of bed to turn it off.
Set up your morning fuel and coffee pot.
Get to bed early - often the most challenging part of this shift to morning runs. Create a bedtime routine that relaxes you by turning off devices an hour before you want to go to sleep and reading or doing something relaxing, like meditation.
Tip # 2: Create a Morning Routine
In order to have success in the morning, you also need a consistent morning routine. This can include things like, turn off alarm, brush teeth, get dressed in running clothes, start coffee, make your pre-run snack and sit on couch to read for a few minutes to wake yourself up before you start your warm-up.
This means buffering in EXTRA time so you don’t feel like you’re bolting out the door, leaving your body unprepared for the run. You’ll also want to give yourself time to warm-up during cooler months.
Tip # 3: Find an Accountability Partner
An accountability partner can be invaluable for helping you stick to your morning routine. If you know someone is waiting to meet you or getting out there to do the same thing, it can motivate you on those tougher days when you’re struggling to get up. An accountability partner can be found in so many ways and doesn’t necessarily need to be in-person:
A running buddy who meets up with you
A running club that you show up to
A virtual running partner who you text to let know that you are starting or ending your run
A partner who gets up early to do the run with you OR to do their own workout
Tip # 4: Fuel and Hydrate Properly
Another challenge of early morning runs is ensuring you aren’t going on them fasted. This risks underperforming, underfueling, and damages your recovery post-run. Many times, athletes will tell us that they just cannot stomach anything that early or they don’t have the extra time to let it digest. You do not have to have a complete breakfast the way you would on race morning when you have hours of time between wake up and start time. Finding something simple and easy to digest is best. Examples to consider:
Graham cracker squares
Small piece of toast with honey or peanut butter
Half a banana
Stroopwafel
You also wake up dehydrated, so it’s important to prioritize drinking a full glass of water or a sport drink when you wake up (which would cover your fueling as well if it has adequate carbs).
Tip #5: Stay Consistent
Forming any habit requires consistency. Commit to your morning routines for a few weeks to make it a natural part of your routine and recognize that those first few weeks will be tough - as is anything when first starting. Aim to make this switch when you have less external pressure to do so, meaning no big work projects that keep you up late, no vacations or huge schedule shifts, no moves or big events, etc.
Conclusion - It Takes Time to Make a Habit Change
Transitioning to become a morning runner takes time, but it can be a game-changer for your routine, offering consistency, energy boosts, and a peaceful start to your day. By establishing a solid plan, gradually adjusting your wake-up time, and setting up your environment for success, you’ll find the transition easier and more rewarding.
Every runner’s journey is unique, and sometimes you need personalized guidance to make lasting changes. Whether you’re looking to switch up your routine, break through a plateau, or achieve your next big goal, our coaching team at Team Sugar Runs is here to help. With tailored plans and expert support, we’ll help you make the most of your mornings—and every run. Ready to elevate your training?
