The 7 Key Benefits Of Running In The Morning

There’s something special about a morning run. Perhaps it’s the freshness of the air, the fact you have the road to yourself, the peace and quiet. And there are plenty more benefits of running in the morning too. 

Whether you regularly run in the morning, or are thinking about starting, you might be surprised to learn just how good exercise at the start of the day can be for you. In this guide, we look at what academic research says about the advantages of running in the morning. 

Now, running first thing in the morning can be tough. Many people perceive exercise just after waking up as harder, and there are often logistical issues too (whether it’s commuting to work or getting the kids ready for school). All the same, there are many benefits of a morning run, so if you can fit them into your schedule, it can really pay off. 

7 amazing benefits of running in the morning

Not sure if you really want to go running in the morning? The following benefits of a morning run might just convince you to give it a try.  

1. Improves focus, productivity and decision making

Going on an early morning run could just help with your productivity at work or school.

That’s according to one study which compared how two groups of students performed on cognitive function tests. One group did exercise in the morning, the other group continued to rest. Shortly after completing their exercises, the workout group performed significantly better than the other group on tests for response times, working memory, executive function and similar measures.  

There are various reasons why exercise might improve mental functioning. For example, research suggests that when your muscle cells contract, it encourages your brain cells to send more signals too. 

Of course, exercise in the evening could potentially deliver the same benefits. However, for people who work a 9-5 job, going on a morning run could have a direct impact on their performance and productivity once they get to work. 

2. Could help with weight loss

Exercise is a well-known and highly effective method for losing weight (not to mention other physical benefits). And there’s evidence to suggest that going for an early morning run can help burn excess fat even faster than working out at other times of the day. 

Severalstudies have shown that exercising in the ‘fasted’ state (that is, exercising when you haven’t eaten for several hours) can help burn fat faster than exercising after you’ve eaten. 

Simplifying somewhat, the theory is that when you exercise after eating, your body will first use energy from the food to power your exercise. On the other hand, when you exercise after fasting, your body needs to find an alternative source of energy - so it turns to your fat cells instead. 

So, if you go for a morning run before you’ve eaten breakfast, then you can expect to burn more fat than when exercising at other times of the day after you’ve eaten meals. 

And it’s not just about ‘burning’ fat cells. Researchers believe there are wider benefits of a morning run for weight loss. Exercise in the morning seems to encourage people to eat more healthily, stick to their exercise routine, and sleep better (good sleep is related to weight loss). 

It’s important to note that research findings into exercise, weight loss and time of day are not conclusive. There just haven’t been enough studies to say that morning running is definitely better for losing weight. 

Suggested: Our guide to losing weight with running

3. Running in the morning has many mental health benefits

At ASICS, we believe that a healthy body is closely linked to a healthy mind - and there are tons of mental health benefits to running. 

There’s no right or wrong time to exercise when it comes to mental health, but there is some evidence that morning runs could just have a slight advantage. For example, one study looked at the effects of exercise and time of day on depression. Both evening and morning exercise helped reduce low mood, but participants who took part in the morning training had slightly greater improvements. 

There are probably many reasons why a morning run could help improve mental health:

• Exercise is known to release endorphins (‘happy’ chemicals) in our brains. That could potentially mean people start the day in a good mood, and that sets them up for a good day in general. 

• Those chemical changes might also help reduce feelings of anxiety throughout the day too. If you exercise in the evening, you’ll only feel those positive feelings for a shorter period of time. 

• Running in the morning also gives you a sense of achievement - which can boost your self-confidence. 

4. Helps you to become a more consistent runner

Do you ever struggle to stick to your training plans? You’re not alone. It’s totally normal for life to get in the way of running routines - be that social events, last minute plans, or simply not feeling in the mood. 

However, there is some evidence that people who exercise in the morning are more likely to stick to their plans. A study asked people who intended to exercise at different times of day to record how often they actually did their workouts. People who aim to exercise in the evenings seem to be more likely to skip sessions. 

There are plenty of reasons why this might be - from work overrunning, last minute invitations to social events, feeling tired, or even changes in the weather. One of the big benefits of running in the morning is that there are simply fewer things that can potentially derail your plans. 

5. Could help you sleep better

A big benefit of exercise is that it can contribute to better quality sleep. And an early morning run seems to be particularly helpful here. 

Variousstudies have looked into the optimal time of day to exercise when it comes to improving sleep quality, and they conclude that morning workouts seem to be best. People who do exercise in the morning have less difficulty falling asleep, have higher quality sleep, and are less likely to wake up in the night too. 

There are several reasons why a morning run could help with sleeping better. 

One explanation could be that getting outdoors exposes your body to sunlight soon after waking up - and that gets your circadian rhythm ‘going’ (the circadian rhythm helps regulate your body’s processes in line with your 24-hour body clock). Exposure to light triggers chemical processes that ‘kick start’ the circadian rhythm in the morning. Then, later in the day, your body starts to release melatonin, a ‘sleepy’ chemical, in time for bed. 

At the same time, vigorous exercise is known to make you feel alert. Performing exercise in the evening could make it harder for you to fall asleep - whereas morning runs wouldn’t cause the same issues.

6. Morning runs can save you time

According to a 2023 survey in the UK, “lack of time” is one of the most common reasons that people cite for not exercising. Over a quarter of people say they just can’t fit sports into their schedules. 

And this is why running first thing in the morning is such a great option. There are far fewer distractions if you get up at, say, 6:30am to do your regular run. Many people have tasks to do in the evening after work - whether it’s cooking dinner, looking after the kids, going shopping, catching up with their favourite TV show or socialising. Put simply, there’s far less to distract you when you workout before the day really begins. 

Another benefit of an early morning run is that it can fit more smoothly into your routine. For people who run later in the day, there are more obstacles. If you’ve been at work all day, the fact you need to go home, change into your running clothes, do the run, shower and change back into regular clothing can make evening sessions feel like hard work. On the other hand, a morning run requires one less change of clothes, and you’d be having a shower anyway. So, you save time by going on a run in the morning. 

7. Early morning runs are ideal race preparation

The vast majority of organised runs and races take place in the morning. Whether you’re working towards your first 5k, a 10k or even a marathon, the start time will almost certainly be before noon. 

So, if you do all your training soon after waking up, you will be physically and mentally prepared for morning running. This is not an insignificant difference. If your body is not accustomed to going on a morning run, the race itself could feel much less enjoyable. On the other hand, if most of your training has taken place early in the day, there’s much less adjustment required. 

Common questions about morning runs

There are so many benefits of running in the morning. But you may be wondering if it’s right for you. We’ve answered some frequently asked questions about morning runs. 

Are there any precautions I should take when running in the morning? 

Before jumping out of bed for your first morning run, it’s sensible to take some basic precautions. Morning running is perfectly safe, but it is slightly different to training at other times of day. Here are some things to bear in mind:

• Warm ups are essential: You should always warm up before running, but it’s particularly important after sleep, when your muscles will be relaxed. Aim for at least five to 10 minutes of gentle warm ups before doing your morning runs. 

• Be prepared for lower temperatures: It will be colder when you run in the morning any time of year, but particularly in winter. A warm running vest or jacket is vital, while you may also benefit from leggings, base layers, gloves, and hats. 

• Low light conditions: With less light - especially before sunrise - it will be harder for drivers and other road users to spot you when you’re crossing the road. Take sensible precautions, and consider wearing reflective running clothing that increases your chance of being seen. 

Related: Our guide to running in low light

What should I eat before a morning run for optimal performance?

This depends on the kind of runs you do, and your reasons for doing exercise. Here are some pointers:

• As a rule of thumb, it’s best to leave at least 2-4 hours between large meals and exercise to avoid indigestion and cramp. If you’re looking to run as soon as you wake up, then for many people it would be better to run on an empty stomach. 

• If you don’t want to run on an empty stomach, then a small snack - such as a banana or a cereal bar is fine - so long as you wait 30 minutes before running. 

• If one of your motivations for running is to lose weight, doing a morning run on an empty stomach could be an effective way of burning through body fat (see point 2 above). 

• If you are running a distance race - especially things like marathons, half marathons or even a 10k, then it would be a good idea to have a light breakfast before your run, and a carb-rich meal the night before. Read our article about meal planning for longer runs here. 

How do I stay motivated for early morning runs?

To experience the benefits of running in the morning, it’s valuable to do so regularly and consistently. That can be tough when it’s cold, wet or dark out - or if you just want to sleep longer.

Here are some tips for staying motivated:

• Lay out your running gear the night before: The act of getting your running shoes and clothes ready means you’ll be more mentally prepared to get up and go. 

• Reward yourself: Set yourself milestones for morning runs and reward yourself when you beat them. For example, after you’ve done 10 morning runs, you could treat yourself to your favourite breakfast, or buy some new running shoes as a reward. 

• Track your progress: Use a running app to keep a record of how far you’ve run, how many cumulative hours, or how much weight you’ve lost (if that’s your reason for running). Reminding yourself of your achievements is a great way to keep motivated. 

For more tips on staying motivated for running, read our blog.

See you at sunrise

There are so many benefits of running in the morning - from improved mental health, to weight loss, to greater productivity at work. So, why not set your alarm 30 minutes earlier, and see if early morning running is for you?