Rise and Run: All The Reasons You Should Be a Morning Runner

Running in the morning isn’t always pleasant or easy to master, but once you do, there’s no turning back. Morning running frees up the rest of the day and allows you to focus on everything else that you have going on.

I wasn’t always a productive morning runner, but with practice – lots of practice – and having specific goals, I was able to successfully transition to running in the morning.

Morning running also became a necessity when I started coaching after school and again when my wife and I had kids. If I waited to run until after work, it often times didn’t get done. But when I run in the morning, the only thing stopping me from running is me.

early morning sunrise with a group of runners
early morning sunrise with a group of runners

Getting up early to run might feel intimidating, but it’s actually a great way to begin your day. And the good news is, it gets easier over time. Here’s how to transition from running at any other point in the day to someone who craves running in the morning.


Benefits of Morning Running

Running in the morning definitely takes some getting used to, but once you’re there, the benefits are plenty.

  • The sense of accomplishment that I get when I show up to work already having crushed a track workout. Boom. Bad ass.
  • My appetite. On fire! When I run in the morning, I eat like a normal person, including afternoon snacks without worrying about having an empty stomach for running.
  • Confidence boost. When I’m out there running in rain or cold weather and I know everyone else is sleeping. That makes me feel like a total rock star.
  • No matter how busy the rest of my day becomes – whether it’s an errand that I didn’t plan on doing or a sick kid – if I’ve run in the morning, I have already done my workout.
  • Running in the morning provides some of the calmer weather, especially in the spring and fall. In the summer, it’s not hot out yet and in the winter, well, it’s cold all the time.
  • After a morning run, I’m usually energized throughout the day.

Knowing that my run is done for the day at 7 am is a great feeling because, even as a die-hard runner, I know that the rest of the day is free to take on whatever it may be. Even a bad run is a good way to start the day.

How to Switch to Morning Running

Just waking up earlier to run is not always easy. But you will be able to reap the benefits of a morning workout, taking advantage of the cooler temperatures and serene surroundings. A morning run can give you a boost of energy and mental clarity while helping you make healthier lifestyle choices throughout the day. Researchers also claim that regular exercise boosts overall happiness, mood, and well-being.


But how do you switch to being a morning runner? Use these tips to help make the switch:

  1. Wake up earlier. It’s HARD to wake up early to run. The hardest part about running in the morning for me is getting my head off the pillow. Once I successfully navigate that, then the rest takes care of itself.

2. Go to bed earlier. If you keep your same bedtime but get up earlier, you’re cutting into your precious sleep. The biggest tip I have for getting to bed earlier is to make your surroundings work for you.

I have timers that turn off my lights around my house and my phone goes into airplane mode. These signals to me that it’s time to get washed up and ready for sleep.

3. Get consistent with your sleep. Sleep quality starts with getting enough sleep, but also with getting to sleep quickly. The routine I described above allows me to settle down quickly and get to sleep right away. This maximizes the quality of sleep I get and allows me to wake up refreshed.

4. Prep your gear. I try to have my running clothes out the night before. Shorts, pants, tops, jackets, shoes, headlamps (when it’s still dark out), hats, and gloves (if needed during the cold months) are all placed by the bathroom so I can quickly and quietly slip into them and head out the door.

5. Warm up. In the morning, I’m definitely stiffer than if I was running after being awake for hours. I do a brief warmup routine that has me activating my glutes, prepping my calves (heel walks and toe raises), as well as some quad and hamstring stretches.

Tips for Successful Morning Running

If you want to have a good morning run, I strongly suggest creating

Let’s be honest, running in the morning can be tough when it’s cold and dark out. I know it’s hard to drag yourself out of bed, but at the end of the day, it’s definitely worth it.

Set up a plan to run with a friend so you can hold each other accountable. Running with friends is a great way to pass the time and make sure you each get your running done.

If you want to keep up with your morning run routine, setting goals is very important.

A third very reliable way to get your running done in the morning is to celebrate the milestones you reach. When running is fun and enjoyable, you are more likely to keep it up!



If you’re looking to switch to morning running, this is the post for you. The benefits of morning running include having a freer evening schedule and the ability to focus on other activities throughout the day.

If the challenges of making the switch to morning running seem difficult, then the solutions include going to bed earlier and waking up earlier.

Morning runs can help you improve your mood, well-being, and happiness.

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Gear I Love

Garmin is my go-to brand of running watches

My Favorite RUNNING gear from Amazon ⬇️
Feetures socks: https://amzn.to/36gNRjU
Tifosi Sunglasses: https://amzn.to/349OuJx
Garmin 235: https://amzn.to/2YgXJ9M
Garmin heart rate monitor: https://amzn.to/2JUun8a

Coach Marc does strides after easy runs to prime his legs

Current Running Shoes ⬇️
Brooks Levitate: https://amzn.to/2GazmUh
Brooks Revel: https://amzn.to/3ndnwcO
Nike Pegasus: https://amzn.to/36htGlX

Marc uses a massage gun to loosen up his legs

Running Recovery Gear I use daily from Amazon ⬇️
Sonic X Percussion Massage Gun: https://amzn.to/2S87qTt
Foam Roller: https://amzn.to/2MzrAly
CEP Compression socks: https://amzn.to/30gZLGY

Marc running a popup 5k in Haddonfield

TrainwithMarc’s Social Media links ⬇️
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Location Cherry Hill, NJ E-mail trainwithmarc@gmail.com Hours Weekdays: 3-10 pm; Weekends: 7 am-10 pm
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