How To Start Running In The Morning

How To Start Running In The Morning


Running in the morning can be a great way to start your day. It energizes you, clears your mind, and sets a positive tone for the rest of the day. But if you’re new to running, it can be challenging to know where and how to start. In this article, we will guide you on how to start running in the morning, even if you’re a beginner.

Choose the Right Running Shoes

Before you start running, it’s essential to have the proper running shoes. Ill-fitting or worn-out shoes can lead to discomfort, pain, and even injuries. Visit a specialty running store to get fitted for the right shoes for your foot type and running style.

Set Realistic Goals

Setting realistic goals is crucial when starting any new fitness routine, including running. Determine what you want to achieve from running, whether it’s improving your overall fitness, increasing your endurance, or completing a specific race. Set attainable goals that you can work towards gradually.

Start with Walk-Run Intervals

As a beginner, it’s important to ease into running to avoid overexertion and injury. Start with walk-run intervals, where you alternate between walking and running. Begin with a brisk walk for a few minutes, then jog or run for a short distance or time interval. Slowly increase the running portion while decreasing the walking portion as your fitness improves.

Warm Up and Cool Down

Before each running session, it’s important to warm up your muscles to reduce the risk of injury. Perform dynamic stretches and light exercises to increase blood flow and loosen up your joints. After your run, cool down with static stretches to help your muscles recover.

Find a Safe and Enjoyable Route

Choose a running route that is safe and enjoyable. Look for sidewalks, running tracks, or parks with designated running paths. Avoid busy roads with heavy traffic if possible. Running in a pleasant environment will make your morning runs more enjoyable and motivate you to stick with your routine.

Stay Hydrated

Proper hydration is essential for any physical activity, including running. Drink plenty of water before, during, and after your runs to prevent dehydration. Carry a water bottle with you or plan your route around water fountains to ensure you stay hydrated throughout your run.

Listen to Your Body

Listen to your body and pay attention to any pain or discomfort. If something doesn’t feel right, it’s essential to take a break and address the issue. Pushing through pain can lead to injuries and setbacks. Rest when needed, and don’t be discouraged if progress is slower than anticipated.

Gradually Increase Distance and Speed

Once you feel comfortable with your initial walk-run intervals, gradually increase both your distance and speed. Aim to increase either your running duration or distance by no more than 10% each week. This gradual progression will help build your stamina and prevent overuse injuries.

Make it a Habit

To fully benefit from running in the morning, make it a habit. Set a regular running schedule and stick to it. Consistency is key to improving your fitness and endurance. Find a time slot that works best for you, whether it’s before work or after dropping the kids off at school.


1. Is it better to run in the morning or evening?

Answer: The best time to run depends on your personal preference and schedule. However, running in the morning has several advantages, including cooler temperatures and a fresh start to the day.

2. Can I run on an empty stomach in the morning?

Answer: Running on an empty stomach can be okay for shorter runs. However, for longer runs or high-intensity workouts, it’s recommended to have a light snack or breakfast to fuel your body.

3. How often should I run as a beginner?

Answer: As a beginner, aim to run three to four times per week. Allow for rest days in between to give your body time to recover and prevent overuse injuries.

4. How long should my runs be when starting out?

Answer: When starting out, focus on time rather than distance. Begin with 20-30 minute runs and gradually increase your running duration as you progress.

5. How do I stay motivated to run in the morning?

Answer: Find a running buddy or join a running group to stay motivated and accountable. Set goals and track your progress to keep yourself motivated. Reward yourself for reaching milestones, such as buying new running gear or treating yourself to a massage.

6. Are there any alternatives to running for morning exercise?

Answer: If running isn’t your preferred form of exercise, there are plenty of alternatives. You can try walking, cycling, swimming, or even dancing. The key is to find an activity that you enjoy and can commit to regularly.

7. Can I start running in the morning if I’m not a morning person?

Answer: Yes, you can start running in the morning even if you’re not a morning person. Gradually adjust your sleep schedule and make small changes to your routine to become more accustomed to waking up early. Over time, you may find that running in the morning energizes you and becomes more enjoyable.

8. How long does it take to see results from running?

Answer: The time it takes to see results from running varies from person to person. With consistent effort and a proper training program, you may start noticing improvements in your fitness within a few weeks to a couple of months.

9. What should I do if I experience muscle soreness after running?

Answer: Muscle soreness is common, especially when starting a new exercise routine. Make sure to stretch after each run and consider incorporating foam rolling or other recovery techniques to alleviate muscle soreness. If the soreness persists or is severe, it’s important to consult a healthcare professional.

10. How can I prevent injuries while running?

Answer: To prevent injuries while running, it’s essential to wear proper shoes, listen to your body, and gradually increase your intensity and distance. Incorporating strength training exercises and cross-training activities can also help strengthen muscles and reduce the risk of injury.


Starting a morning running routine can be a fantastic way to prioritize your physical and mental well-being. By following the tips mentioned in this article, such as choosing the right shoes, setting realistic goals, and gradually increasing your distance and speed, you’ll be well on your way to becoming a regular morning runner. Remember to listen to your body, stay hydrated, and make running a habit. So put on your running shoes, head out the door, and enjoy the benefits of starting your day with a refreshing run!

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