How To Start Running In The Morning

Starting your day with a morning run can have numerous benefits for your physical and mental health. As an avid runner myself, I have experienced the positive impact it can have on my day. In this article, I will share my personal tips and insights on how to start running in the morning and make it a consistent part of your routine.

1. Set a Goal

Before you start running in the morning, it’s important to set a goal. Whether it’s running a certain distance, improving your pace, or simply making running a regular habit, having a goal will give you something to work towards. Start with realistic and achievable goals to build your confidence.

2. Wake Up Early

Waking up early might be the biggest challenge when it comes to starting a morning running routine. However, the key is to gradually adjust your sleep schedule to ensure you get enough rest and wake up feeling refreshed. Set a consistent wake-up time and stick to it, even on weekends, to establish a routine.

3. Plan Your Route

Plan your running route in advance to avoid any uncertainties in the morning. Consider factors like distance, terrain, and safety. If you’re a beginner, start with shorter routes and gradually increase the distance as you build endurance. I personally enjoy running in parks or near the beach to make my morning runs more enjoyable.

4. Warm-Up and Stretch

Before you hit the road, it’s crucial to warm up your muscles and stretch to prevent injuries. Start with a few minutes of light cardio exercises like jumping jacks or a brisk walk. Focus on stretching your calves, hamstrings, quads, and hip flexors. This will help improve your flexibility and reduce the risk of muscle strains.

5. Dress Appropriately

Wearing the right clothing and shoes can make a significant difference in your running experience. Opt for moisture-wicking and breathable fabrics to keep you comfortable and dry during your run. Invest in a pair of good-quality running shoes that provide proper support and cushioning to minimize the impact on your joints.

6. Start Slowly

When you first start running in the morning, don’t push yourself too hard. Allow your body to gradually adapt to the new routine. Begin with a combination of running and walking, and gradually increase the running intervals as you build strength and endurance. Remember, consistency is key.

7. Stay Hydrated

Hydration is essential, especially during morning runs. Drink a glass of water before heading out and carry a water bottle with you. Staying hydrated will help maintain your energy levels and prevent muscle cramps.

8. Listen to Your Body

Pay attention to your body’s signals during your morning runs. If you experience any pain or discomfort, don’t ignore it. Rest, recover, and seek medical advice if necessary. Pushing through pain can lead to injuries and setbacks.

9. Find Motivation

On those days when it’s hard to get out of bed, find something that motivates you to lace up your running shoes and hit the pavement. It could be an inspirational quote, your favorite running playlist, or simply the promise of a beautiful sunrise. Remember, the hardest part is getting started.

10. Track Your Progress

Keep track of your running progress to stay motivated and see how far you’ve come. Use a running app or a smartwatch to monitor your distance, pace, and time. Celebrate your milestones and reward yourself for achieving your goals.


Starting running in the morning can be a transformative experience for both your physical and mental well-being. By setting goals, establishing a routine, and taking care of your body, you can make running a habit that brings you joy and fulfillment. Remember, it’s not about being the fastest or going the longest distance, but rather enjoying the journey and the benefits it brings. Lace up your shoes, step out of your comfort zone, and embrace the magic of morning running!