Should I run right after I wake up ?
You don’t have to wait. You can run right away, as soon as you wake up.
When My Uncle was 45 years old, he was a deployed soldier on an Army base. He used to roll out of bed, walk down the hill to the gym, and run 10 miles on the treadmill.
A lot of people, me included, feel like crap for the first minute or two of the run. But that’s true any time of day. Then our body adapts, and we start feeling better, and start running a little faster and easier.
Your alarm goes off at Six o’clock in the morning and you remember that you have to run today.
AUUGH ! you feel ,You pull yourself out of bed after turning off the alarm without sleeping. Your body is screaming at you to go back to sleep since you’re still half-asleep.
Is it OK to run in this state or should you obtain additional rest?
The first thing a lot of runners do after getting out of bed is going for a run, but this isn’t an option for everyone. If you are finding it difficult to wake up, a coffee or Tea to help your brain and body get going may be in order. Additionally, you should look at your sleeping patterns and food, as these things can play a role in how you feel when you wake up.
In this blog, we’ll go through the benefits and drawbacks of getting up early for a run. Make sure to keep reading for plenty of practical advice on how to master the early-morning run.
Is it possible to run as soon as you wake up?
Because it’s all about getting started, many early morning runners dive straight in, frequently without the benefit of coffee!
Additionally, as mentioned in the opening, there are individuals who are unable to get out of bed until they see daylight due to a zombie-like state.
To conduct a conversation with someone who behaves this way, you must first provide them with at least two cups of coffee, if not three.
While you may identify more with the second example or feel somewhere in between the two extremes, you may still relate to the first.
Regardless of whether you’re up for the effort, you can begin your run immediately upon awakening, even though it’s not easy.
In any case, our definition of immediately is ‘immediately.’ You arise, proceed to the restroom, dress (or are already clothed), and depart.
Naturally, the running trail is included in the regimen. Individuals who run first thing in the morning frequently skip breakfast.
If you have previously attempted but failed to establish a morning running regimen, we strongly advise you to assess your other habits. What do you consume before you sleep?
You can’t get out of bed in the morning because you overloaded yourself with processed foods and fats.
You may wish to increase your protein and carbohydrate intake, as these are good sources of energy and may suffice to keep you going until breakfast.
Why you should start your day with a jog
Get out of bed and onto the road within the first hour of being awake to receive these benefits from your workouts.
Starting your day early can be more productive
Yes! You heard it right !
Having a long, exhausting day at work followed by a session of exercise on your meagre reserves of energy is the worst.
You aren’t nearly as proficient as you are in your typical activities.
If you wake up early to run, you’re done with your daily exercise before you even start your day at work.
You can use the evening after work whatever you like. You could decide to feed your social life or treat yourself. The decision is yours!
If you have an early run on the weekends, you may get back home to catch some more sleep or spend the day doing something productive.
You will be more likely to make time for exercising, which might help you feel less busy.
Have you discovered that exercising makes you feel more energised even when you’re feeling a little tired?
There are numerous explanations for this. When you run or engage in any other form of physical activity, your body’s production of mitochondria is increased.
For those of you who are unfamiliar, mitochondria generate energy in the body through chemical reactions. This energy is then used in biological reactions.
In general, your body’s energy load increases while you run. If you’re worried about the effect an early morning run may have on your work productivity, you’ll be relieved to learn that it may actually improve it.
The perks of running fasting( Immediately after waking up).
The runners we described in the last section, who normally forgo breakfast before hitting the track, run in the early morning.
Of course, given food is fuel, you’ll need gasoline to run, so that’s a bit of a trade-off. And while it may be difficult, it does have a name: fast running.
Fasted running has its own advantages. Finding a rise in oxygen consumption, experts note that skipping meals before a run could cause this.
These findings were derived from a Journal of Science and Medicine in Sport study conducted in 2010.
The journal notes that the participants who fasted saw an increase in their VO2 max levels, which describes their ability to take in oxygen when working out.
VO2 max levels that are higher help runners by improving both their fitness and endurance.
According to the Journal of Nutrition and Metabolism, you may also consume less food (energy) throughout a 24-hour period, reports the 2016 issue( Source)
The sample size was smaller than usual because they only included 12 individuals in their study. While the results aren’t conclusive, this information suggests that the practise of running on an empty stomach may be effective for weight loss as you’ll have fewer calories to consume the next day.
For morning runners, how long should you wait after you wake up for optimal running performance?
Now there are many variables that go into how good you feel when you wake up, so I’ll go through what needs to happen in order for you to feel/perform your best in the morning:
Diet is vital– Eating right the night before is essential, you can’t start your engine if you put the wrong fuel in it.
Carbohydrates and protein are both an essential part of a runner’s diet. However, “carb loading” when not necessary might make you puff up a bit, so unless you’re planning on running for about 90 minutes or doing any high-intensity training, don’t “carb load” the night before.
Also, it’s recommend that the average runner should have an intake of 6.5g of carbs, per 1kg of weight, per day. Your body won’t function at it’s finest if your glycogen and glucose levels are low so eat your pasta.
AVOID DAIRY AT ALL COSTS:(before your morning run that is) this one is self explanatory.
Protein not only builds muscle, it can repair muscle quickly and effectively. The best time to ingest protein is about 30 minutes after your workout.
DRINK Lots of WATER. You must have Often heard people say “drink 6 cups a day” but from my personal experience that is not enough.
You must drink about 160 oz. of water a day and drink water as per your weight . if you’re not sure, a good rule of thumb is drink 1 oz. of water per 1 lb. in weight.
Check out this article about how much water to drink
The food before the run should be light and full of quick energy i.e. A snickers bar (yes a snickers bar), rice, or white meat.
Rest is best – Running on anything less than 8 hours tends to equal bad consequences (from personal experience). Be sure to let your body recover. The more sleep the better.
Stretch routine is a Must – A good stretch routine before and after your run is important to muscle recovery and injury prevention.
We all know we ought to stretch, but perhaps many don’t know why. Stretching increases the range of movement and flexibility. This is even more Important when you are running
This is crucial because it enhances joint and muscle mobility. On the other hand, when you put your muscle to work, you are less at danger for injury.
When it is warmed up, muscles operate optimally. Take your heat to the stretch.
Notice how rigid and slow the organism is when a run without stretching starts, loosens the joints and pumps the blood. Then extend and evaluate how loosely the body is ready to work.
The Dangers of Going Before You're All the Way Up
If you’re feeling extremely sluggish today and wondering whether or not to go for a run, it may be a better idea to simply rest and wait.
For those who are not emotionally and physically ready to run, there are some disadvantages to be aware of.
Regardless of your gender, you must be mindful of your surroundings when you’re running, because you never know when someone may approach you. I’m doing this for your protection.
To avoid putting yourself in harm’s way, we always recommend leaving the earbuds behind when you run.
That way, you won’t be able to hear if someone is following you or if a car swerves out of traffic.
It is challenging to stay vigilant when your body and brain are still in sleep mode.
This is quite hazardous! This post from the site covered a probability of you being murdered on your runs.
It is 1 in 35,336. While this may be an affordable rate, you want to avoid any actions that raise your risk.
A potential heightened risk of injuries.
In addition to the physical risks, running oblivious can also be dangerous to your health.
You may stumble and sprain your ankle when you overlook the holes in your running path or any uneven section of sidewalk.
If you’re the type of person who gets up and starts running at the crack of dawn, you may have also failed to stretch beforehand.
Warming up is a good idea since it reduces your risk of pulling a muscle.
While it is fine for a lot of people to go without breakfast before a run, it is simply impossible for many others.
If they’re not getting meals, their athletic performance plummets.
They are incapable of achieving their normal high speeds and have trouble maintaining their endurance. In the end, they ask themselves why they even bothered to get up early.
Running before Breakfast (fasted Running) what is it?
While many of us associate fasting with hunger spells, you observe a daily fast.
You should fast for at least seven hours before going to sleep at night. If you’re the man that walks about before breakfast, you can be fasting for eight hours straight.
When you finish jogging, you can return home and shower; you may have fasted for 10 or 11 hours if you save the complete meal.
While you are in a rapid state, your glycogen stores begin to deplete. Glycogen is a type of glucose that has been converted by our bodies from the food we eat.
Glucose is our energy source, and because you haven’t eaten in a long time, you haven’t provided your body with the energy it requires to race rapidly.
Even if it does not appear to be pleasant, it does have some advantages, which we will discuss in the following section.
As such, we want to emphasise what we indicated in the introduction: quick running is not appropriate for everyone, regardless of how beneficial it may be.
Early-morning running advice
You set out this morning for a run, albeit you were awake far earlier than normal.
Even if you did not appreciate it at the time, you are now quite enjoying the time you have to spare, together with the increased energy you have received.
You want to make getting up early to exercise more of a regular habit. Listed below are a few suggestions for triumph.
Find a Running Partner
You can explain why you’re forgoing your morning runs by saying that you’re the only one who’s missing out, can’t you?
Finding a running companion is the best approach to move beyond this thinking.
Rather than punch the snooze button three times in a row, they’re depending on you to get out of bed. Help them!
Plan a tasty and healthy dinner for the evening before.
As was said earlier in this post, what you eat before a run is the fuel source that will be used the following morning. While carbohydrates are excellent fuel, you don’t have to load up on them.
Your blood sugar may rise if you increase your carbohydrate intake, but it is only temporary. Then you trip and stumble, which doesn’t promote a positive running experience.
A fantastic post on pre- and after-run diets is something you will want to look at.
A meal like eggs and toast, chicken breast, potatoes, a bagel with cream cheese, yoghurt, granola, a banana, an energy bar, or oatmeal is recommended for before a run.
Avoid eating legumes, apples, pears, cheese, bacon, and caffeinated beverages. The last thing you want before a run is to feel bloated or have your digestion impacted by the food you eat.
Don’t neglect hydration- Drink lots of water
Even if you skip food altogether before your run, you still need to drink water.
You’ll need to catch up on hydration while you’re awake since you’ve been dehydrated since the last time you drank water at least six hours ago.
Three cups of water, which equals 650 millilitres, are best consumed before running.
If you’re not used to drinking that much water in the morning, start with at least one cup, but no more than a cup and a half, and work your way up to three cups.
Drink water while running by taking sips at regular intervals. If you have the opportunity to eat after your workout, make sure you drink at least 16 ounces of water.
If you were sweaty this morning, you should drink more, increasing your daily intake to 20 or 24 ounces.
Waking You Up Difficult if you keep snoozing your alarm clock!
Is I bet! we have all done it! snoozing your alarm in the culprit. Your alarm clock’s snooze button keeps you from getting a jump start on your day since you’re constantly wrestling with it.
So you don’t fall asleep even once, position your smartphone or alarm clock in a place where you can hear it but you have to work to get to it.
You can see a good illustration of this in the room across from you. In order to disable the alarm, you must get out of bed. No need to stress; I’ve already handled the toughest task of the day.
Get to sleep early
Early to bed , early to rise makes Bob healthy , Wealthy and wise still holds good in this era!!
Even if your alarm is not programmed to go off at 4 in the morning, if you know you’re going to get up earlier than normal, you must make sleeping a priority.
In order to achieve a full seven hours of sleep, go to bed earlier. For a better night’s rest, consider going to bed two hours earlier.
For now, remain flexible with your sleep routine. If you are consistently experiencing fatigue at the start of the day after only seven hours of sleep, try obtaining an extra hour of sleep each night for a few nights in a row and see if it makes a difference.
And if you still need more, you may need to sleep for nine hours before heading out for a jog. You have the finest knowledge of your body, thus you should do what works for you!
Spend a Night Planning Your Run Clothes
Get all of your running stuff together the night before and lay it out ready to go.
I can’t tell you how many workouts I skipped just imagining the monumental task of getting my stuff together while laying in bed.
Having it all ready to go makes step one a lot easier.
Losing time over what to wear on your morning run could make getting out of bed even more difficult, so you do not want to spend time thinking about your outfit.
If you’re someone who prefers to gear themselves from head to toe, choose your running clothes the night before. Also, don’t forget to bring your exercise clothing along so you can easily clean off and dress after a shower.
Do not forget to prepare your attire, incidentally. Put your running shoes near the bed so you can get them on quicker in the morning.
Ensure that each shoe has a sock tucked into it. Put everything you’ll need for the race in your jogging bag. The night before you leave, fill your water bottle and then put it in the fridge. Don’t leave your water bottle behind!
If you are running in the morning, you should know that it is normally colder while the sun is up for hours after you finish your morning jog.
Although this is true in the summer, the fall, and the spring, warmer summer mornings are to be expected.
Depending on the season, the amount of sunlight you have also varies. While the sun is rising, the morning hours in fall and winter are dark.
It varies from season to season. We advise you to wear fluorescent apparel if you run early in the morning.
Even better, Wear your running clothes when sleeping.
I do this sometimes. I wean my run wear and go to sleep.
Here are some morning running habits of those who genuinely desire to squander no time.
The night before, they put on their running gear and go to bed. You’re less likely to find reasons to skip your run if you’re already dressed and ready to go.
It also saves a lot time.
While it may be obvious to you, we would like to reiterate that running gear are not pyjamas but your actual run wear!! gotcha!
If you sleep in your running clothes, you might not have your finest night’s sleep because of itchy zippers, warm layers, and compression.
I mostly wear my gym wear as Run wear so, they are quite comfy to sleep on. But, I would avoid on those days I need a solid good night sleep.
So, if you’re able to make it happen, that’s your call, but if you can’t, there’s no problem with it.
Looking forward to a treat or something after the run is an Interesting move
Some runners love to run and see it as their reward. Even if you’re not quite ready, it’s fine.
If you have a difficult time getting yourself to run, come up with a reward that will incentivise you to go for a jog even when you don’t feel like it.
It’s much easier to make it through your run if you get a reward like extra time, food, or another pleasure.
Waking up early and getting in a run is possible, but it’s challenging for some.
To make getting out of bed in the morning less of a chore, eat something that will keep you energised in the morning and make sure you receive the correct amount of sleep.
Make sure you hydrate yourself before running even if you haven’t eaten.
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