We’re going to see that running in the morning has a number of advantages, but that it’s important to be well prepared so that the session is useful and effective.
Why run in the morning?
1- Preserving your family life
One of the main constraints when it comes to running is finding the time. Whether you’re running for half an hour, an hour or more, it’s not always easy to set aside a time for yourself, especially if you have a busy professional life as well as a busy personal life.
- Running in the evening after work can be complicated because the session interferes with family life. If you have children, they’ll especially want to spend some time with you if they haven’t seen you all day.
- Running during your lunch break from work can be a good alternative, provided you have sufficient facilities (changing rooms, showers, etc.). You’ll still be under a certain amount of pressure, however, as you’ll have to keep to a timetable and have less time for lunch.
- Running early in the morning means you don’t have to take time away from family life, and you still have enough time for a leisurely lunch.
2- Rest before your session
By definition, after a good night’s sleep, the body should be rested and therefore better able to perform during a running session. If you set off early enough, you won’t have the stress of having to hurry before starting your day, catching your train, going to work…
Start slowly, the first fifteen minutes will allow you to gently get your body going. A gentle warm-up will wake up your muscles and make the rest of the session more effective.
3- Enjoy the peace and quiet
In the morning, everything is calm. The day’s activities haven’t yet got under way, and you’ll be able to make the most of these pleasant moments, when the city streets aren’t crowded with cars. Why not take advantage of these sessions to admire a beautiful sunrise or listen to the birds sing? No stress, a moment of calm and relaxation just for you, a great way to start the day!
What’s more, in summer you can enjoy milder temperatures in the morning. There’s nothing like a cool morning for running.
Prepare well to perform well
Have recovered sufficiently
When you go running in the morning, your body is rested… provided you’ve had a good night’s sleep, of course. The night before a training session, go to bed early enough. You should be able to get 7 to 8 hours of sleep. If you don’t, you risk under-performing, or worse, injuring yourself because your body will be tired and won’t have recovered sufficiently.
Packing the day before
To avoid waking everyone up in the morning and to increase your motivation, it’s important to pack your things the night before. You’ll save time the next morning, but more importantly, you’ll have the right outfit. To do this, check the weather forecast the night before and choose the appropriate equipment. That way, you’ll be well equipped in the morning, whether it’s raining, windy or sunny. If you have to run at night, don’t forget to equip yourself with reflective clothing and at least one lamp to ensure that you are visible to others.
Don’t run alone
Running in the morning isn’t always easy, you have to motivate yourself. If you’re worried that you don’t have enough willpower to get up for regular sessions, try finding yourself a running partner or even a group. That way, if you’re not really motivated, you’ll always have someone to push you. In the same way, you’ll be there when your partner is less motivated to push him or her to join you. Setting up morning sessions can be a long process.
Should I run on an empty stomach in the morning or not?
The question everyone who wants to run in the morning asks is “Should I run on an empty stomach or eat breakfast beforehand?
What does “running on an empty stomach” mean?
Running on an empty stomach means setting off without having eaten anything. The last meal was generally eaten around ten hours before. The fuel used by the muscles to function, glycogen, is then lower than during the day. However, this does not mean that the muscles will run out. The body stores fat, which it can draw on to provide the energy needed for the muscles to function properly.
Running on an empty stomach in the morning therefore means that you are drawing on your body’s fat reserves. Will you lose weight by running on an empty stomach? Not necessarily. Whatever your objective, you’re going to have to combine your morning running on an empty stomach sessions with a suitable diet. By drawing on these reserves during training, you’ll improve your performance at the end of the race. If you have to run fairly long distances, the end of the race will take place anyway when glycogen reserves are empty. You will then draw on your lipid reserves and the fact that you do this regularly will enable you to perform better when you need to.
A few precautions to take
Running on an empty stomach in the morning requires you to take a few precautions before, during and after the session.
Before you leave
- Make sure you’re well hydrated. Have a large glass of water or tea (unsweetened) before you start. Running dehydrated is the best way to injure yourself.
- Warm up before your session. Walk around a bit, do some gentle movements and stretching. This is an important phase, so don’t neglect it. Wake up your muscles and joints slowly and avoid traumatising them.
- Finally, prevention is better than cure. Always take one or more lumps of sugar with you, which you can take immediately if you feel hypoglycaemic.
During the running session on an empty stomach:
- Start the session very slowly, with a very slow jog, to warm up your body. You’ll need more time than you would for a daytime session.
- Your morning session on an empty stomach should last between thirty and fifty minutes maximum. It’s not a question of exhausting yourself, it’s just a light workout.
After the morning run
- Once you’re home, enjoy a leisurely breakfast. Allow yourself plenty of time, and don’t eat anything in a hurry. This breakfast must be complete (proteins, carbohydrates, etc.) and will help you recover.
- If you have the time, also do a short session of gentle stretching. Five minutes should be enough, and then you can start your day fit and in good spirits.
