The 7 Benefits Of Running In The Morning

Running is often touted as an excellent exercise for weight loss, improved mindset, cardiovascular benefits, endurance, and more.

But does running in the morning have specific benefits compared to running at any other time?

I’ll unpack all the arguments and science in this article, so stay tuned.

Table of Contents

1. Boosts energy levels

Running in the morning can boost your energy levels for a few reasons:

First, it increases your heart rate. That means your heart works better and delivers more nutrients to your cells.

Second, your lungs will help you breathe better, thus giving you a sense of energy and alertness.

Here’s the thing: our hearts and lungs are designed to work harder in the mornings. Studies show that the heart’s sinus node has an in-built clock that slows the heart rate down as evening approaches.

I’ll include that study in the description.

Then there’s the endorphin release.

When you exercise, your body releases endorphins, which are natural chemicals that act as mood boosters. Endorphins help reduce stress and anxiety, giving you a sense of euphoria or “runner’s high.”

Improved sleep quality and lower stress also contribute to better energy levels – but I’ll discuss those in a second.

For now, here’s something to watch out for:

In some cases, you can feel extremely sluggish after a morning run. If that happens, the culprit may be a drop in your blood sugar levels.

So, eat a carb-rich snack before your morning run – such as a banana.

And then, eat a carb and protein breakfast, such as oatmeal with cranberries or Greek yogurt with a couple of slices of toast.

You’ll thank me later.

2. Improves sleep quality

Running in the morning can help you establish healthy sleep habits, such as going to bed and waking up at consistent times. This can improve the quality of your sleep by helping your body get into a regular sleep-wake cycle.

Besides, engaging in regular physical activity, such as running, can improve the quality of your sleep by reducing symptoms of insomnia and other sleep disorders.

Even more interesting, a simple morning run can regulate your circadian rhythm, which is the internal body clock that controls your sleep-wake cycle.

Andrew Huberman explains that getting sunlight first thing in the morning (even when it’s cloudy outside) helps you maintain high energy levels throughout the day and fall asleep easier at night.

Here’s how that works in a nutshell:

We all have specific nerve cells in our eyes that respond best to the morning light. When that happens, these neurons fire up a slew of electrical and chemical signals in our bodies.

And those signals trigger a cortisol increase.

The thing is, you want that cortisol spike to happen as early in the morning as possible. If it occurs later, you’ll feel energized when it’s actually time to sleep and sluggish when it’s time to work.

3. Increases productivity

I already explained that running in the morning helps you feel happier, more energized, and more rested.

All that is a good foundation for productivity increase.

But there’s something else. Running in the morning gives you a massive sense of accomplishment called runner’s high.

So, ride that wave of dopamine into your work day.

You’ll feel strong enough to tackle all your tasks – even if your manager is mean to you again.

4. Helps manage weight

Exercise, running included, can increase your metabolism, which is how your body converts food into energy. A higher metabolism can help you burn more calories throughout the day, which can contribute to weight management.

A 2023 study shows that, quote:

“Physical activity at an early active phase increased the expression of genes involved in the breakdown of adipose tissue, thermogenesis (heat production), and mitochondria in the adipose tissue, indicating a higher metabolic rate.”

Besides, running in the morning increases your energy expenditure, which is the number of calories your body burns over a given period. So as you burn more calories, you can support weight management.

Lastly, exercise, including running, can reduce appetite and cravings for unhealthy foods.

Running in the morning can especially do that. And it helps you make healthier food choices throughout the day, too.

5. Reduces stress

Running in the morning can be more effective at reducing stress than running at another time of day for two main reasons:

1. You have fewer distractions. In the morning, there are often fewer distractions, such as work obligations, social events, or technology. That helps you focus on your run and clear your mind. Basically, your morning run is you-time, not some other chore you must tick off your list.

And 2. You can establish a routine. Establishing a regular running routine in the morning can help you develop good habits and set the tone for the rest of your day. Starting your day with a stress-reducing run makes you feel more energized, empowered, and focused throughout the day.

That said, exercise in general – regardless of the time of day – alleviates stress and anxiety. That’s because of all the factors we discussed above:

Energy
Better sleep
Dopamine release
Endorphin release

That brings us to the next point:

6. Improves mood

Overall, running in the morning can be more effective at improving mood than running at another time of day because it increases endorphin production, improves sleep quality, reduces stress, and provides a sense of accomplishment.

After a few weeks or even days of running in the morning, you already feel more empowered, rested, and energetic.

Your anxiety is lower, you have more stamina to play with your kids, and you’re not falling asleep in front of your TV.

And your sex life is probably improving as well.

You’re taking care of yourself, your body feels stronger, and you’re likely friendlier at work. Besides, since your stamina is better, your relationship with your family and friends is likely better.

All that has a huge effect on your mood.

7. Increases physical fitness

Morning runs can improve physical fitness better than running at another time of day because of two main reasons:

1. You have a distraction-free environment. This allows you to focus solely on your running routine, as you are not distracted by outside noise or other distractions. This can help you run more efficiently and effectively, listening to your body and challenging yourself appropriately.

2. You can push yourself harder. Running in the morning allows you to push yourself harder, as you are not exhausted from a long day at work or other activities. You can run for longer, faster, and do more sprints. In turn, this improves your overall fitness and endurance, supporting weight loss and other health goals.

Will you start running in the morning?

These seven benefits of running in the morning prove that this practice can do wonders for your body and mind.

Should you start doing it, though?

From my point of view, the answer is yes, if you’re not upending your life significantly for it. If it’s better for you to go for a midday run – stick to that routine.

But if you can safely and comfortably start running at 7 am, this practice will improve your life significantly.

So what’s your take on this? I’m curious to hear your opinion, so let’s talk in the comments!

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Mary D. Brown

Mary is a mom of three, blog writer, strength training addict, fitness psychology guru, Origami dork, and Metallica lover. She has degrees in Communication and Physics and is a certified Personal Trainer.

Mary advocates for one powerful idea: fitness is about challenging yourself, but it’s not a race against the clock. She wants people to understand that the best fitness equipment doesn’t have to be expensive or very popular. The best workouts and machines should always fit your style and needs, not the other way around. So, Mary’s dedication and hard work are the engines that keep this website going.