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There are many reasons to become a morning runner. If the promise of brisk air, open roads, a glorious sunrise, and a feeling of accomplishment isn’t enough to lure you out of bed, consider this: A 2021 study published in Neuroscience found that just 10 minutes of running significantly boosts blood flow to your prefrontal cortex—the part of the brain responsible for memory, focus, and emotional regulation—and the effect can enhance your mood and focus all day.
Morning running also creates a reliable window for training, says Minnesota-based certified running and strength coach Jaci Wilson, who coaches runners through holistic, personalized plans. “If you don’t get it done first thing in the morning and you start prioritizing all of these other things over that run and that lift, you’re not gonna get it done,” she says.
So even if you’re unimpressed by the sunrise, could care less about your cognition, and just need to adjust your schedule to get your butt up and running, we understand. Here are six tips to make your morning running routine stick.
1. Nail the Waking Up Part
If you’re not a morning person, you’re not alone. Sleep inertia, that temporary groggy feeling that happens when you first wake up, can mess up your best-laid morning run plans. But there are ways to fight back. We’re all familiar with tips to get a better night’s sleep and wake up spry: Limit screen time or use those blue-light-blocking glasses, stick to one bedtime, and have a wind-down routine. It seems basic, but sleep hygiene can be hard.
“If you’re not sleeping well, it doesn’t matter what time you’re trying to run—you won’t have the energy or motivation,” Wilson says.
Start bettering your sleep habits by fixing something easy, like the temperature of your bedroom, which has an impact on your sleep cycle. The ideal room temperature for sleep is 60-68 degrees Fahrenheit, according to the Sleep Foundation..
Next, to make the waking-up part more bearable, try inching your way into it, Wilson says. If you’re aiming to wake up at 4:30 a.m. and currently wake up at 6 a.m., start small. Try waking up at 5:45 a.m. every day for a week. Reach your goal time in 15-30 minute increments, inching down each week.
2. Don’t Run Every Day (at First)
Depending on your age and chronotype, it could take days to months for your body to adapt to a new sleep schedule. So, be mindful of how much change you’re introducing into your life. Just like running, you could do things too fast, too soon.
“I’ll tell my athletes to do most of their runs at their regular schedule and then just focus on getting one run in per week in the morning,” Wilson says. “I want them to focus on that success.”
Each week, run one more day in the morning. Not only does it take the mental burden off, but it also gives your body the chance to adapt.
3. Set Yourself Up for Success the Night Before
Wilson tells her athletes to reduce decision fatigue by making their mornings as frictionless as possible. Lay out your clothes and running shoes before bed. (Some runners will even wear their gear as pajamas, sans shoes. While that’s very convenient, it’s not for everyone.)
You’ll also want to have a light snack ready so you’re not running on empty, Wilson says. Keeping something like peanut butter crackers or a whole wheat muffin and a water bottle on your nightstand is the perfect solution. Hydrating, whether you’re running or not, is especially important since our bodies lose fluids while we sleep.
RELATED: How to Fuel for a Morning Run
Finally, know exactly what kind of run you’re doing. At first, you’ll want to keep your runs simple. A three-mile easy run is a great way to start your morning running habit. But as you and your training plan progress, you’ll want to know your workout well the night before.
These small steps matter, Wilson says. “If you can do the same thing every evening and morning, it becomes clockwork for our bodies,” she says. “That routine will benefit you during training, but then also on race day morning, because your body already knows what’s coming next.”
4. Walk, Then Run
If you’ve conquered the wake-up part, don’t sabotage your new habit with unrealistic expectations.
Start your morning run with a 5-10 minute walk and a dynamic warm-up—think leg swings, high knees, or butt kicks—to wake your body up. Then keep it light.
“Begin with your easy runs in the morning,” Wilson says. “They take less mental energy than a workout, and that way you’re still building the habit without adding stress.”
If running still feels daunting, Wilson encourages runners to simply get out the door and move in the short term. “Even if it’s just a walk or short strength session, building that consistency matters most.”
5. Don’t Underestimate the Power of a Bribe
You don’t have to rely on willpower alone. Build in small rewards to reinforce your new habit. It doesn’t have to be an expensive purchase either. Wilson knows the importance of the quiet, first cup of coffee ritual and says to postpone that until after you run. Tell yourself you can have that 10 or 20 minutes of caffeinated joy right after you get your workout in. (Of course, if the thought of doing anything before coffee sounds utterly terrible, just have a few sips and get your second, more relaxing cup after your run.) There are other small rewards she tells runners to try, like:
- A new podcast or playlist you only listen to while running
- A cozy post-run breakfast
- End the week with a bigger reward, like a special smoothie or new socks. If you speak millennial, you know, a “little treat.”
“Some extrinsic motivation in the beginning can help get you out the door,” she says.
6. Give Yourself Grace…or Don’t
If you thrive on gentle encouragement, allow yourself time to adjust. It can take one to three weeks to settle into a new routine, but Wilson says sticking to the game plan for just one week will ignite the fire within to continue on the path to becoming a morning runner. Celebrate small wins, and don’t worry if it doesn’t feel perfect right away.
Other runners need a little tough love. If you need more structure, try:
- Setting multiple alarms
- Having a friend call or text you
- Writing a sticky note on your nightstand: “You’ll thank yourself later.”
- Practicing “opposite action”—a skill from Dialectical Behavior Therapy that encourages doing the opposite of what your impulse tells you (i.e., just freaking do it).
The key is consistency. “If runners feel that success in week one—that sense of ‘I got it done before the rest of my day started’—it clicks,” Wilson says. “They feel empowered, less stressed, and more in control of their day.”