It’s easy to see why so many people love running. The mental clarity that comes with the simple act of putting one foot in front of the other, the endorphin rush, and the knowledge that you’re improving your health and longevity—these are just a few of the many benefits that make running regularly a fantastic habit. 

Maybe you want running to be a regular part of your routine, but you can’t find the time to make it happen. It’s a major reason why so many people choose to run first thing in the morning. Running in the morning allows you to incorporate it into your day before the demands of work, life, and family beg for your attention—and there are science-backed reasons why running in the morning is beneficial too. Keep reading to find out what they are and get tips on how to make running in the morning a habit you can keep up long-term.

The Benefits of Running In the Morning

Of course, you’ll reap the many benefits of running no matter what time of day you head out, but getting your miles done in the morning has its own unique advantages. “There’s something about getting up in the morning and just going. A lot of times, it can feel like a jumpstart for the entire day,” says Peloton instructor Alex Karwoski. 

But whether you’re planning to run on the treadmill or outside, it can be challenging to get out of your cozy bed to do it—especially if it’s still dark when your alarm clock goes off. Let these five benefits of running in the morning serve as some motivation to get going.

It Gives You an All-Day Mood Boost

The morning sets the tone for the entire day, and running shortly after you get up ensures you’re starting on a good note. “Running—and all physical activity, really—can get your heart rate up, get your blood flowing, and give you that 'runner's high,’” Alex says. Though scientists still aren’t entirely sure what causes a runner’s high, there’s no doubt it exists: It’s widely accepted that a good dose of endurance exercise can leave you in a state of euphoria and decreased anxiety. “Getting all of that in the morning can certainly give you a boost,” Alex says. 

Another reason why running in the morning can lead to an all-day good mood? The feeling of pride and satisfaction that comes from completing a workout. “From personal experience, I have to say that after a tough workout, there's a sense of accomplishment and confidence that lingers through the rest of the day,” Alex says. No matter what happens later, you got up and logged some miles—and no one can take that away from you.

It Can Make You Feel More Alert 

“There are a number of studies showing just how beneficial exercise, such as running, can be for promoting alertness and giving you that ‘awake’ feeling,” Alex says. In general, exercise is fantastic for brain health, but sweating first thing in the AM could set you up to take advantage of those benefits during the rest of your day. 

For example, one 2021 study published in the journal Nutrients found that the combination of eating breakfast and exercising in the morning improved cognitive performance in adolescents. Another study, published in 2020 in the British Journal of Sports Medicine, found that a morning session of moderate exercise increased levels of brain-derived neurotrophic factor (BDNF, a protein that plays an important role in brain function) and improved working memory and executive function in sedentary overweight or obese adults. That means if you have a work task that requires a lot of brainpower, running in the morning could make it easier to complete.

It Can Improve Sleep

Setting your alarm clock to wake up for an early run might sound like bad news for your sleep health, but quite the opposite is true: Running in the morning can actually improve your sleep. One 2012 study published in The Journal of Adolescent Health found that teenagers who ran in the morning every day for three weeks slept better than those who didn’t run in the morning. Overall, research shows a strong connection between regular exercise and better sleep, so if getting your run done in the morning is a way to make it a lasting habit for you, your shuteye will benefit.  

It Can Help with Consistency and Weight Management 

If your goal is to exercise more often or lose weight, running in the morning can help. Research published in Exercise and Sport Sciences Reviews shows that people who work out in the morning are more likely to make regular exercise a habit and experience weight loss. 

It’s a Chance to Get Some Morning Sunshine

Finally, if you choose to run outside in the morning or your treadmill is near a window, getting up for your run provides the opportunity to soak up some morning sunlight. “There are some clear benefits to getting outside, exposing yourself to some sunlight, and getting the body moving early in the morning,” Alex says. Research shows that morning sunlight helps regulate circadian rhythm—yet another reason why morning runs can improve sleep—and is also a way to get some vitamin D, a nutrient many people are deficient in.

Training for a Race? How Morning Runs Can Help

In addition to the above perks, Alex says that morning runs can be particularly beneficial for people who are training for a race, whether it’s a 5K, 10K, half marathon, or marathon. For one, getting your runs done in the AM ensures that life can’t get in the way of you following your training plan. 

A morning running habit will also help come race day. “Most races tend to start in the morning, so getting used to running or moving your body at that time definitely helps to get you ready, not only from a physical standpoint but also mental,” Alex says. Not to mention, race day isn’t the time to try out anything new, he says. Morning runs provide an opportunity to test out anything you’ll be using on race day, including the breakfast you plan on eating, endurance gummies, and any special gear. 

“I’m a big proponent of testing out different routines before the actual race day, including figuring out what breakfast sits well, how much time you actually need to warm up, and making sure you have enough time to mentally prepare yourself for the task ahead,” he says. “Running in the morning consistently can help with all of that.”

3 Tips to Get Out of Bed and Go On a Morning Run

Now that you know the benefits of running in the morning, here comes the big question: How can you make morning workouts a consistent habit? Below are tips that can make getting out of bed and going on a morning run a lot more likely.

1. Start Small

If getting up in the morning to run is not something you’re used to, Alex says to start with a small goal and not, say, waking up at 5 AM to log 10 miles. “Instead, commit to waking up, putting on your shoes, and heading outside—or to your treadmill—for 10 minutes,” he says. Over time, you can increase the length or distance of your runs.

2. Run with a Friend

You’re a lot less likely to flake on a friend than yourself, which is why Alex recommends enlisting a morning running buddy to hold you accountable. “Having an accountability buddy—whether an actual person, some sort of plan, or a digital leaderboard—can make a huge difference,” he says. Need a connection? In the Peloton App, you can join virtual groups using the new Teams feature (or start your own).

3. Don’t Give Up

The snooze button can be hard to resist. “Be mindful that habits take time. Don't become frustrated if the initial hurdle takes a few extra days or weeks to get over than you thought,” Alex says. If you didn’t get your morning run done even though you had the best intentions to do it, don’t quit the habit as a whole. Every morning is a new opportunity to make it happen.

How to Plan Your Mornings to Include Running

In addition to the tips above, it’s important to actively plan for your morning runs. Taking the below steps can help.

1. Check the Weather

If you plan on running outside, Alex recommends checking the weather the night before and planning accordingly. Use this info to plan what you’re going to wear the next day and if you’ll need anything extra, like gloves if it’s going to be cold or a jacket if it’s going to be rainy.

2. Lay Out Your Running Clothes

Something else that can help make morning runs happen is treating every day like race day, Alex says. What do you do the night before a race? You prepare by getting your running clothes ready the night before. “Ever since we started having early morning practices—first in high school and then in college—I found that laying out my clothes and gear the night before took away a few minutes of scrambling in the morning. For me, spending two or three minutes the night before ended up saving five or six minutes in the morning,” he says. Anything you can do the night before to make your morning easier, do it.

3. Have a Workout Plan

Likewise, if you already know how far you’re running, which route or Peloton Tread class you’re taking, and what/if you’re eating before your run, it’ll be that much easier to get up and go. “In most cases, your morning run, walk, or exercise routine really does start the night before,” Alex says. This also ensures that you leave yourself enough time to transition to the next part of your day without having to speed through (or skip!) a shower, meal, or post-run stretch. 

Should You Run In the Morning If You Didn't Sleep Well or Get Enough Sleep? 

It’s OK to run when you’re not well-rested, but you should listen to your body and skip your workout if you’re really not feeling great. Interestingly enough, if you get a bad night’s sleep, the morning is the best time of day to get your workout done. According to a 2022 research review published in Sports Medicine, a night of poor sleep negatively impacts next-day afternoon or evening workouts more than it does morning ones. The same study showed that a night of poor sleep can hinder running speed, so going at a slower pace may make it more likely for you to complete your mileage goal.

While it’s fine to run in the morning after one night of poor shuteye, experiencing a stretch of poor sleep or chronic sleep deprivation warrants a different approach. In that case, it’s in your best interest to prioritize rest instead of running. Signs that you’re too tired to work out include being constantly tired, sore for no reason, feeling overwhelmed or stressed, having trouble focusing, or struggling to get through a workout. If you’re experiencing any of these signs, do your body a favor and focus on sleep over morning miles.

Safety Tips for Early Morning Runs

Running outside in the morning means it may still be dark when you hit the road, so it’s important to take extra safety precautions. Alex says that wearing reflective headgear, a light-up running vest, and a headlamp can all help you see (and help others see you) if you’re running before the sun is up. If you can, stick to treadmill runs or routes that you know are well-lit, and always be aware of your surroundings, Alex says. This may mean leaving your headphones at home so you can hear what’s going on around you.

Takeaway

No matter when you do it, running will benefit your physical and mental health in many important ways. But running in the morning has some specific and compelling perks of its own, including boosting alertness and mood and helping you make sure you get a workout in day after day.

“Whenever you find the time to move that works best with your schedule, I hope you stick to it!” Alex says. “In the long run, your schedule (and your body) will thank you if you keep it consistent.”