Whether you're an aspiring morning runner or an accomplished one, a nice morning run can be a very energizing way to start off the day. Regardless of your intentions for running, you should know that morning runners tend to stick better with their training programs and achieve their goals more effectively. As a result, if you want to turn your morning run into a total success, follow these simple training guidelines:
Hydrate Before the Run
After 7 or 8 hours of sleep, you're most likely going to wake up dehydrated. It is quite universal for the typical runner to go 7 to 9 hours without any fluid ingestion at all. Therefore, you should make sure to drink 2 to 3 glasses of water as soon as you get out of bed -- especially in the 20 to 30 minutes prior to the run.
If you aren't well hydrated throughout the morning run, you'll increase the chances of dehydration, leading to poor performance and a myriad of other problems. Relying on thirst as the sole indicator of dehydration is not enough; if you're thirsty, then you're already dehydrated.
As a result, make sure to drink -- depending on weather conditions and the length of the run -- at least 6 to 12 ounces (175 to 350 ml) of water. Sports drinks and fruit juices are fine too. Just avoid sweetened soft drinks/soda, alcohol and reduce the coffee. If you're planning to run for more than 45 minutes, then make sure to have a water bottle near by -- especially if you're planning to run under hot weather conditions.
Eat Properly Before the Run
Many morning runners run on an empty stomach, that's a big mistake. It's never a good idea to exercise on empty stomach. Of course, during the early morning, no one has enough time to eat and fully digest the food. In fact, heavy eating can lead to discomfort and gastronomical stress while running. Nonetheless, you can at least try eating something small like a banana or an energy bar, so you're not exercising on empty. Your body needs fuel for the morning run, hence running on empty stomach will most likely leave you sluggish, nauseous and incapable to perform your best.
However, if you're planning to go for a long morning run, then you may need to properly replenish your fuel tanks the night before the awaited workout. You could eat plenty of complex carbohydrates and lean proteins, such as brown rice, whole wheat pasta, whole wheat products, potatoes, white meats and fish and egg whites. Or any other healthy food you find tasteful. You could also refill your energy tanks in the morning by eating a small meal of at least 200 to 400 calories, one to two hours before the run. Allowing for enough time between the meal and the workout gives your body the chance to digest the food and ample fuel for running long distances.
An energy bar, a banana, an English muffin, peanut butter and other healthy snacks are all excellent breakfast options. Nevertheless, make sure to avoid any food that may upset your stomach or cause gastronomical stress; high fiber and fatty foods are a no-no deal. Nonetheless, everyone is different and responds to food in a different way. Therefore, make sure to try out different meals and find out what works best for you and gives you the most energy.
The morning run isn't simply about counting the miles; it's also about maintaining your health and well-being. This is especially relevant if you're running in the brutal summer or covering long distances. If you're not well hydrated and properly fueled, then you won’t be able to run as well as you wish and may even be putting your health and well being at risk.
