How to jog effectively in the morning

Going to bed early, placing the alarm clock out of reach, and eating scientifically are essential for runners who want to build a morning running habit.

Sleep hygiene

Building a morning running habit starts with a good night's sleep. This can be difficult if you're used to using your cell phone or watching TV in the evening.

To start, practice good sleep hygiene. This is the term used to describe methods that better ensure healthy sleep.

According to the American Sleep Association, you can train yourself to fall asleep earlier if you avoid caffeine or alcohol three hours before bedtime, don't nap, and create a nightly routine to relax — like taking a warm bath, meditating, or listening to soothing music.

Wear running clothes to bed

It's hard to "fail" to run when you're ready. If you really want to get started quickly and find motivation as soon as you open your eyes, just sleep in your running clothes.

This may sound odd, but it’s a trick many runners swear by. You don’t want to sleep in your sweaty clothes from the day before, but it feels really good to slip into a freshly laundered pair of running clothes. Just leave your running shoes by the bed and you’re ready to go for an early run.

Get your running gear ready

If you don’t like to sleep in your running clothes, you can leave them next to your bed so they’re ready when you wake up. Some runners like to leave their running clothes in the bathroom so they don’t wake up their girlfriends or wives. You wake up, go to the bathroom, wash your face, and relax a bit before your run.

You can also wear a running cap, even if you don't usually wear one. This will save you a lot of time fixing your hair.

A group of runners run long distance every Saturday morning at Hoan Kiem Lake, Hanoi. Photo: Hanoinromeyes — A group of runners run long distance every Saturday morning at Hoan Kiem Lake, Hanoi. Photo: *Hanoinromeyes*

Place the alarm clock out of reach

When your alarm clock goes off in the morning, you'll want to keep hitting the snooze button to get a few more minutes of sleep. But usually, you'll sleep for another 30 minutes to an hour and suddenly there's no time left to run.

Forming a morning running habit requires consistency. You can't skip a run every three days and expect to build a habit.

If you have trouble waking up, place your alarm clock out of reach so you have to get out of bed and turn it off. Or better yet, place it in the bathroom above your running clothes. The more steps it takes to turn it off, the less likely you are to fall back asleep.

Set goals

If you are actively training for a race and are following a training schedule, skipping your morning run will be harder. This is because you have a goal you want to achieve and you have a plan to follow to achieve it.

Even when you’re not training, you should still be doing so, setting goals and schedules to keep you on track and getting the most out of your running. You can reward yourself for reaching certain goals, like a massage or spa treatment.

Until your morning routine is ingrained in your brain — and you feel like something is wrong if you don't run — motivate yourself to be consistent.

Change your workout plan

If you're new to morning running, the worst thing you can do is run the same route morning after morning. This will only add to the boredom you're already feeling.

Get fresh by planning your morning run the night before, figuring out how far, how long, and where you’ll be running. You can map out your route in advance using Google Maps, finding new landmarks to visit or hills to conquer.

There are even mapping apps you can download to your phone that will provide detailed terrain information for your planned route. The more you keep things fresh, the more enjoyable your morning routine will be.

Find "coin run"

Finding a running partner is great because it forces you to stick to a plan. If you usually run alone, try inviting a friend or family member or alternating your runs with different "co-runners."

But when choosing a "running partner," be sure to find someone of similar fitness level. If two people are not compatible or have a large difference in fitness level, it can be confusing or frustrating for the other person, or both.

Eat scientifically

Running on an empty stomach is never a good idea. After a long night’s sleep, you’re starving and don’t have much energy left. If you decide to run without eating, you may feel weak and nauseous. Worst of all, you may convince yourself that you’re not fit for a morning run, when in fact, you’re not eating properly.

Instead of getting up and going for a run, take some time to eat some energy-boosting foods, like a banana, breakfast bar, or toast with peanut butter. By eating the right foods, you’ll avoid the risk of overeating and feeling fatigued.

Water retention

After seven or eight hours of sleep, your body is dehydrated. Running without replenishing water is a big mistake. While you certainly don't want water in your stomach, drinking a few glasses of water won't hurt if you take a few minutes to let it settle.

You can also bring an electrolyte-rich sports drink to drink while running. A general rule of thumb is to drink 3–4 ounces of fluid for every mile you run.

You can drink coffee before running, but it has a diuretic effect. So you need to plan specifically before each run.

Wear reflective clothing

It's important to stay safe when running early in the morning, especially when the sun hasn't risen yet and it's still dark. Wear reflective gear - including jackets, pants, hats and even running shoes - to make yourself visible to oncoming traffic.

The best ones come in bold neon colors that glow in the dark. Some even have flashing lights that you can turn on and off. Bring your cell phone and some form of identification like your health insurance card when running alone.

To be safe, run with someone else if it's not yet dawn. If you run alone, stick to well-lit, busy public roads until the sun comes up and there are other people around you.

Hong Duy

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