How do I get better at early morning runs? They feel sluggish and hard.
Running coach Jo Pavey answers:
It’s normal to feel a bit sluggish on early runs because you’re working against the body’s natural circadian rhythm. But with a regular routine of running early, your body clock will start to adjust.
Of course, you need to go to bed early enough to get adequate sleep; otherwise you’d start to feel exhausted, which would make early runs feel worse, too. Try to give yourself ample time before you run rather than rushing straight out the door. You’ll then be able to properly wake up, hydrate and perhaps also have time to eat a snack. Even eating something light such as a banana or a small cereal bar will raise your blood sugar levels, making you feel more able to work out. I know I’d struggle without having a coffee, too!
It’s helpful to get your kit and the things needed for the day ready the night before so you can prepare for your run feeling more relaxed. Before you head out, it’s useful to do a short warm-up inside by jogging on the spot and gently stretching, particularly on a cold morning. When you begin running, start off slowly to give yourself more time to reach your planned pace. When it’s feeling particularly tough, think of the great reasons to get out early. It’s nice to make use of a more peaceful time of day, and it will give you a boost physically and mentally.
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It’s also great to get a workout done before the day has a chance to get busier than expected, which could leave you lacking the time to work out. You’ll still be ticking off some miles during your early runs, but it’s best to save your quality workouts for later in the day if possible, when your body is more ready to run fast.
Running coach Jenny Hadfield answers:
I completely agree with you, it is challenging to run first thing in the morning. It is mostly because your muscles are cold from sleeping all night, your blood sugar levels are at their lowest from fasting and your mind is just booting up for the day. The good news is there are several tricks you can use to run stronger in the mornings. And, once you get it in first thing, you are running on high for the rest of the day! Get better at those early morning miles by trying the following:
- Give your blood sugar levels a little pick-me-up prior to running by eating half a banana, 6-8 ounces of juice or a toast and jam 15-20 minutes prior to your run. Your body will tell you what it can handle and what it prefers. It may mean waking up a few minutes earlier, but it will pay off because your mind will wake up and you will have plenty of energy to get you through your run.
- If you normally consume coffee or tea in the morning, consider drinking a half cup or so to provide an additional boost for your run. Research studies have shown moderate amounts of caffeine to be an effective performance enhancer pre-run.
- Walk for at least 5 minutes to properly warm your body up before you run. It takes a little longer to warm up in the morning so start with an easy walking pace and gradually increase it to a brisk walking pace. Walking for five minutes will make all the difference in allowing your body to more efficiently prepare for the transition to running.
- After the five minute walking warm up, run easy for 5-10 minutes. Your body will reward you with a strong performance if you gradually bring it up to speed. Like warming up a car in the winter, your body needs time to wake up, warm up and run. If that doesn't help, alternate running for a minute or two and power walking for a minute before you hit your running tempo. Run-walking works wonders in transitioning to running, especially in the morning.
- Develop a playlist that starts out slowly and builds with your favourite motivational tunes. Music is a very effective way to motivate even in the hardest of times during your runs.
