We’ve all heard the saying, “The early bird gets the worm,” and that sentiment rings true when it comes to running.
But one of the most common questions I hear is, “How long should I run in the morning?”
The answer? Well, it depends. Your fitness level, goals, and schedule all play a role in determining the perfect morning run.
For beginners, starting with a 20-30 minute run is a great way to build consistency without overwhelming yourself.
If you’re training for a race, your morning runs may stretch longer, into the 60-minute range. And if you’re short on time, a quick interval session can be just as effective in 30 minutes or less.
Let me break this down further so you know exactly what to do.
Ideal Morning Run Duration
When I started running in the mornings, I could barely last 15 minutes. It was tough—especially dragging myself out of bed. But as I kept at it, my endurance slowly built up. Eventually, 30-minute runs felt easy, and now, when training for longer races, those morning runs have become something I look forward to.
Here’s a general guideline based on your running experience:
- For Beginners: Aim for 15-30 minutes if you’re just starting. Keep it simple, and focus on getting comfortable with running. I kept it short and consistent when I started, which helped me avoid burnout. Don’t worry about speed; build that endurance and get into the habit.
- For Intermediate Runners: Once you’ve got a solid base, 30-45 minutes is a great target. I loved mixing things up at this stage. I’d do steady-state running with some interval sprints. It’s a great way to improve stamina while keeping the run interesting.
- For Advanced Runners For the seasoned runners out there, 45-60 minutes or more is usually the sweet spot. I throw in high-intensity intervals or longer steady runs at this level to push my limits.
The Benefits of Early Run
There’s something magical about getting your run in before the world wakes up. Here’s why I think morning runs are a game-changer:
- Boost productivity: Starting your day with a run energizes and prepares you to tackle whatever comes next.
- Build consistency: Fewer distractions in the morning mean you’re more likely to stick with your routine.
- Stronger willpower: You’re more likely to get your workout done when willpower is at its peak—first thing in the morning.
- Better for weight loss: Running before breakfast can kick-start your daily metabolism and keep it humming through EPOC (excess post-exercise oxygen consumption).
- Less traffic: Morning runs mean fewer cars and quieter streets, which makes for a more peaceful run.
- Prepare for races: Most races start in the morning, so training at that time helps your body get used to performing at its best early in the day.
- Boost your mood: The endorphin rush you get from running in the morning can set a positive tone for the rest of your day.
- Clear mental space: I’ve noticed that my focus and problem-solving skills are sharper after a morning run—it’s like hitting the reset button on my brain.
- Improved sleep quality: Research shows that morning exercisers sleep better at night.
- Free up your evenings: Running in the morning means relaxing in the evenings or spending time on other activities.
How to Become a Morning Runner
Ready to make early runs part of your routine? Here are some tips that have worked for me:
Get a Good Night’s Sleep
The best way to NOT become a morning runner is to skip on sleep. That’s why, for God-‘s sake, get enough sleep please.
As a rule, shoot for at least 8 hours of interrupted sleep during the nighttime. Of course, there is no magic number that works universally for everyone, but 7 to 8 hours is the standard guideline.
To improve sleep quality, do the following:
- Go to Bed Early. The first step is going to bed as early as possible. Sleep only for under six hours, and you won’t have enough energy to run—nor do anything else. My goal bedtime is 11.00 pm. That way, I ensure I have at least hours of quality uninterrupted sleep once my alarm clock goes off at around 6.30 am. Some people believe they can survive much less, but I doubt it.
- Make a ritual. Or so-called sleep hygiene. Create a nightly sleep ritual that helps you unwind. For example, do something relaxing, such as bathing, yoga, meditation, or reading.
- Get your significant other on board. If you’re living with another person, a spouse, or a partner, you need to get them on board; otherwise, there will be consequences.
- Eat light at night. Eat at least two to three hours before going to bed. Avoid bloat-inducing, spicy foods and stimulants like caffeine and heavy drinking. Going to bed right after dinner can make you feel bloated, which may ruin the quality of your slumber.
Dim the Lights Before Bed
If you like surfing social media or binge-watching before bed, I’ve got some bad news.
Recent research revealed that staring at bright screens within a few hours before bed can interfere with circadian rhythms. These are our innate biological clock regulating the body’s daily rhythms.
This has to do with melatonin levels, and this is, by far, one of the biggest challenges facing our generation today.
Melatonin is a vital natural hormone the pineal gland makes that helps regulate sleep and wake cycles. Any disturbance in the release of the hormone causes trouble.
Here’s what to do.
In the one to two hours before bed, dim your room lights, stop checking your Facebook and Instagram, turn off the TV, and avoid all forms of texting—this is exactly what you need to set up an environment that lulls you into sleep mode.
I prefer listening to audiobooks, lectures or reading a book (preferably fiction). I’m halfway through Stormlight Archives Book 4 (indeed, a long read). This is also when sleeping apps come in handy.
Get Your Gear Ready the Night Before
I know getting up early is hard, but rifling through the dark half-asleep trying to find your running gear wastes precious time. This, in turn, may make you more likely to skip your workout.
So prepare everything. Charge your phone, update your music playlist, prepare your water bottle and a pre-run snack, get your clothes and shoes out, and lay them on the floor.
What’s more?
Plan your running routine—mainly, how far, how long, and your running route. Use sites like WalkJogRun or MapMyRun to look up and find safe and popular routes for your morning runs. Some of you might want to try a new route, but popular routes are safer. Success favors the prepared mind.
Bonus tip for the hectic runner: sleep in your running clothes. Of course, the fresh ones, not the smelly ones, don’t include your running shoes. I know this sounds silly but just try and see for yourself.
Wake Up Right
I know that getting out of bed can be tough, so try this:
- Put your alarm across the room so you can get up to turn it off.
- Set two alarms: One as a gentle wake-up, and another as the “get up now” alarm.
- Let in some natural light, or use a wake-up light to simulate sunlight. It helps your body wake up more naturally.
Stay Hydrated
After a night of sleep, you wake up dehydrated. You’re dehydrated first thing in the morning, so drink some water.
How much water to drink depends on how far/hard you’re planning to run. As a rule, drink plenty as soon as you wake up and during your morning ritual. Shoot for at least six ounces of water before heading out the door.
For longer runs—more than an hour—bring a water bottle, plan a route along convenience stores and water fountains, or simply stash a bottle at a strategic location beforehand. Pure water is better than infused water.
To Eat or Not to Eat?
So, should you eat something before your early run?
I have no qualms about training on an empty stomach, especially after I got into the keto diet and intermittent fasting. But I understand that not every runner is the same. So, if you’re a breakfast person, stick with lighter options.
As a matter of fact, for some people, training in a fasted state may not be safe. It might even hinder their running goals.
To err on caution, eat something before heading out the door. A small morning snack or simple sugar may ensure you have enough energy in the tank—especially if you plan to run for more than an hour.
Good options include:
- A banana,
- Whole-grain cereal,
- Whole wheat toast,
- Dried fruits,
- Yogurt
- An energy bar,
- Granola bar without added sugars,
- A hard-boiled egg.
Find a Running Buddy
Feeling reluctant about your morning run? Schedule it with a training buddy. You are, after all, the company you keep. And keeping runners as the company is an excellent decision to make.
The rewards (as well as the punishment) that come with group running might be enough to hold you accountable for your action—especially when you’d rather hit the snooze and skip the run.
Pairing up helps you keep yourself accountable and consistent and ensures safety in numbers. So if it’s an issue, especially when running in a not-so-safe, bring someone.
Your training buddy can be a family member, a friend, or someone from the gym or local club—just commit and hold each other accountable. The rest is just details.
Follow a Plan
Follow a well-structured running plan. You should know, in advance, how fast and how far you’ll go and how long it should take.
It’s much harder to blow off a morning run when you’re following specific training—especially when training for a particular race.
What’s more?
Planning your runs helps end the barrage of excuses that will try to interfere with your success.
If you’re that ambitious, I recommend you develop a plan for the entire week or monthly. The clearer the plan, the better, both for the short and long term.
Be Persistent
Becoming a morning runner isn’t easy, but stick with it, and you’ll get there.
It takes time—science says it can take up to 4 weeks to build a habit—but once it clicks, those morning runs will feel like second nature.
Conclusion
There’s no one-size-fits-all answer to how long your morning run should be. The key is consistency, whether starting with 15 minutes or pushing past an hour. Find a routine that works for you, stick with it, and enjoy the benefits of starting your day with a run.
Do you have any questions or tips for morning runs? Drop them in the comments below! Keep running, and stay consistent—you’ve got this!