17 Benefits of Running In The Morning – Science-Based

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Benefits of Running In The Morning
17 Benefits of Running In The Morning – Science-Based – altinify.com

A morning run is one of the utmost habits you can get into in your life. According to Stanford researchers, regular exercise, including running, improves people’s health from young to old. It is simply the best way to start the day.

Finishing a morning run makes you feel like a king or a queen and sets you up perfectly to mentally have an effective day. So, what are the benefits of running in the morning?

Running in the morning will change your life and make you a better person in every aspect of your life you never thought you would. Even with 5-10 minutes per day and slow speeds, running is associated with considerably reduced risks of death from all causes and cardiovascular disease, found a study.

Furthermore, Running is a keystone habit, so when you make running a habit, it can also help build willpower muscles to develop new positive habits in other areas of your life.

Keep reading to learn all the amazing benefits of running in the morning.

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Table of Contents

So, Is It Good To Run In The Morning?

The best time to run is early in the morning because your body is fully recharged, and you are not worn out by stress, work, or daily mundane. In addition, the morning air is surprisingly fresh; all the wild little animals like birds, butterflies, ducks, raccoons, and rabbits will be out “accompanying” you throughout your morning run.

Furthermore, the weather is usually not hot and might sometimes be a little cold. Still, once you start running, your body temperature will increase, and the cold air will help balance your body temperature and maintain your ability to run longer. Thus, early morning is the most optimal time to run.

See also: Here’s How to Start Running When Overweight and Out of Shape – 12 Simple Tips.

Here Are the Benefits of Running in The Morning

Do you know that even five to 10 minutes a day of low-intensity running is enough to extend your life by several years, compared with not running at all? 

Yes, a study issued by the Journal of the American College of Cardiology found that running even five to 10 minutes a day at a low intensity is enough to increase your life expectancy by several years.

Well, the benefits of running in the morning are even more significant.

1- Running in the Morning Will Boost Your Mood

Completing your morning runs will cause your body to release feel-good hormones called endorphins, which create feelings of euphoria, also known as “runner’s high.” It is a relaxing feeling after a good run attributed to a burst of endorphins released during exercise.

This feeling will push you to run more regularly, keeping you energized, positive, and happy for the rest of the day.

Running is also a way to get out of your head and into your body if you do it in a meditative, focused way, according to research.

For instance, combining directed meditation with running or walking decreased symptoms of depression by 40 percent for depressed participants, as observed in a 2016 study issued in Translational Psychiatry.

Mindfulness training can also boost your endurance performance, according to a 2020 study issued in Neural Plasticity.

2- Increases your Productivity for the Day

Have you heard the saying that the early bird catches the biggest worm? One of the benefits of running in the morning is you will be catching “worms” throughout the day because exercising early in the morning gives you both mental and physical stimulation.

Morning runs will increase your alertness and help you get out of bed earlier than most people.

After a good run, more endorphins and adrenaline flow through the body resulting in an exquisite feeling called “runner’s high,” which can last for a few hours after you finish your morning run.

See also: How Long Should I Wait to Shower After Running

3-Running In The Morning Promote Better Sleep

Studies reveal that people who exercise in the morning spend more time in deep sleep than those who exercise in the afternoon or evening.

Even moderate exercise, including morning runs, improves sleep quality found in the American Journal of Lifestyle Medicine.

Another of the benefits of running in the morning is that it increases your exposure to natural sunlight.

Studies have revealed that getting outside before a day at the office or school may help regulate our circadian rhythm, which will make it easier for us to fall asleep at night. 

Even if you suffer from pronounced insomnia symptoms, exercising can enhance your sleep quality, according to a 2019 study.

Besides, running in the morning will help you create a routine. After a few days of getting up early to go for your run, you will start to feel tired earlier in the evening. Once you build a routine of going to bed and waking up at the exact times each day, your sleep will improve.

4- Early Morning Is The Most Convenient time to Run

Another benefit of running in the morning is that there are no scheduled conflicts at 5 in the morning, no meetings, no errands, and no catch-up with old friends meaning that you will have no “excuse” to skip that run.

It is usually hard to start and commit to a new routine because it is difficult to find the time. Therefore, early morning is the most convenient time to commit and run.

See also: Benefits of Exercise Bike Versus Treadmill – Which One Is Best for You?

5- Reduce Stress and Increase Productivity

Running in the morning can make you a better employee because it helps you perform at your job, and a light-paced run in the morning helps me wake up as well.

When you run, you will perform better; you read more and enjoy your hobbies. If you run in the morning for an extended period, you will see some changes in your life, a more radiant personality, better fitness,  more organized, and better looking.

Getting outside every morning for a run is an excellent opportunity to practice self-awareness, which can help create feelings of calm. Going for a run can be a great way to clear our heads and get you ready to start the day.

Regular exercise decreases overall tension levels, elevates and stabilizes mood, improves sleep, and improves self-esteem, found scientists.

6- Strengthen Your Commitment To Physical Activity

Are you getting at least 150 minutes (2.5 hours) of heart-pumping physical activity per week? If not, do worry; you are not alone.

Only about one in five adults and teens get sufficient exercise to maintain good health, according to American Heart Association.

Running in the morning allows you to train no matter how busy the rest of your day is. Many people fall off running because they can’t fit it into their busy lives, but running in the morning gives you no excuses. It allows you to enjoy and commit to physical activity.

Being more active can help you feel, think, sleep better, and perform daily tasks more efficiently.

Running in the morning is a complete workout and serves to prepare the body for intense training and other physical activities. Running helps to build endurance and stamina in the body without being too harsh.

Almost any exercise will boost your mood: yoga, running, pilates, weights, and Zumba. Anything that gets you in touch with your body helps, especially when mindfulness is incorporated. But the best exercise is the one you enjoy and can keep doing.

I wouldn’t recommend running more than every other day. You can find another activity or even practice meditation on the days you don’t run.

I would also recommend Pilates or yoga early in the morning. You can alternate between the two. Pilates will help you build the muscles to support your core if you spend a lot of time at a desk.

7- Fewer Vehicles, Less Pollution

 As in most of the world, there is less traffic on the road during the early morning, so there is less air pollution. With the pollution levels low, there will be more oxygen to help you boost your metabolic rate and improve brain functions.

Running requires you to breathe more for the body’s oxygen requirement; clean air is healthy for the body. Also, fewer vehicles mean fewer chances of any casualty. Since the number of vehicles on the road is relatively less, it is an excellent time to have clean, fresher air for breathing.

No vehicles, less sound. The whole world is yours for that hour. If you run your lungs, you will feel the freshness and a lot of energy and interest to do your work with every breath.

See also: Here’s How To Motivate Yourself to Run Regularly

8- Less Noise And Calmer 

Mornings are much quieter and give you a sense of calm. If you like to think or reflect on your life while running, there isn’t a better time than mornings.

The other advantage of a morning run is that everyone is in bed, so you get the roads, parks, and tracks to yourself; that is a huge bonus in big cities. You will also feel great for the rest of your day.

You will get plenty of oxygen, and while running, when you go high on breathing, your lungs get more pollution and less air.

Any form of exercise is better in the morning because you are energized to have a good workout. The air is clean and helps you to motivate and get things done during the day.

9- Keep You Energized For The Day

Our body is woken up from adequate rest during the early morning, so we are prepared for high-intensity physical activities like running. Also, an early morning workout keeps you upright and fresh for the whole day.

When you are done running in the mornings, you feel incredibly energetic the entire day, which will help you be more effective in all your daily activities.

You can plan your day ahead with a lot of energy, and your morning runs are your time when you can think about things that matter. Also, increased blood flow has countless list of benefits, including making you smarter.

Running can also boost your blood flow and reduces your resting heart rate, making your boners and sex drive better. According to a 2018 study, there is evidence indicating a positive relationship between physical fitness and sexual health.

10- Wholesome Breakfast

If you have completed your run early in the morning, you feel hungry, which helps you eat a much healthier breakfast.

Also, a healthy breakfast plays an essential role in your daily energy levels and allows you to have a healthier life.

Running in the morning will make you more productive and more mentally sharp, and your energy levels will be high.

See also: How Long Does it Take To Get Good at Running: 5 Things To Keep In Mind

11- Morning Run Promotes Heart Health

Runners have a 27% lower risk of early death and a 30% lower risk of death from cardiovascular problems, according to a study issued in the British Journal of Sports Medicine.

Several studies support that running improves cardiovascular fitness. You can reap the benefits of running in the morning, no matter how fast you run or for how long.

12- Morning Runs May Boost your Metabolism

Your metabolism is the process your body utilizes to make and burn energy from food. We all rely on our metabolism to breathe, digest, think, circulate blood, keep warm in the cold, and stay cool in the heat.

A morning run will boost your metabolism and help your body burn calories throughout the day. And combining running with a few high-intensity workouts can boost your metabolism and help you burn fat.

One research in overweight young males observed that 12 weeks of high-intensity exercise decreased fat mass by 4.4 pounds (2 kg) and belly fat by 17%.

See also: How to Increase Metabolism: 27 Things You Can Do Right Now (Backed by Science)

13- Promotes Joint Health

Many people worry that running will wreck their knees or other parts of their bodies. However, a 2016 study issued in the European Journal of Applied Physiology shows that running may actually be good for your joint by changing the biochemical environment inside the knee in ways that could help keep it working smoothly.

Another 2017 study issued in the Arthritis Care Research found no association between a history of running and a higher risk of symptomatic knee osteoarthritis. Running in the morning may help you develop muscle strength reducing the chances of osteoarthritis.

Contrary to the common belief, running is not bad for your joints.  Runners are actually less likely to develop joint problems because runners are likely to be fit and carry less weight, reducing the strain on the joints.

See also: 12 Best Tips On How To Love Run

14- Enhanced Mental Health

Running is similar to any other human activity; it requires discipline and hard work to succeed. If you measure your progress daily, weekly, monthly, or even yearly and meet your targets, you will feel a sense of achievement and worthiness.

Also, your morning run is your alone time to clear your head and plan your day, all with a practical dopamine rush to do it with a positive outlook.

Stanford researchers have studied the mental health outcomes associated with just being out in nature, whether walking or running. They discovered that nature walkers not only self-reported decreased “rumination,” which is generally described as an unrelenting cycle of negative thoughts and worry.

You can see your morning run as an investment in your mind and body. Running in the morning will give you a sense of self-worth and achievement of tasks already completed, which pushes you to do another challenging task leading you to a successful and productive day.

15- Free Up Your Evening for Socializing

Have you ever planned to work out in the evening only to get home too tired? When running in the morning, you will make sure to get your required workout done without postponing.

Since you already have your workout, you will have the rest of the day to focus on family, friends, work,  and other hobbies. You can dedicate the rest of your day to doing things you are passionate about.

For example, you can use your evening for family activities, after-work meetings, and catching up with friends and colleagues.

Another benefit of running regularly in the morning is that you can start entering races, getting involved in local running communities, making friends, and all that stuff.

See also: 9 Amazing Tips On How To Start Running Again

16- Running Races

If you have already participated in a race, you might have noticed that most races are in the morning. So by running in the morning, you can get used to that factor, which will make it much easier for you than people who run in the evenings and have to shift their body habits.

Running in the morning will be a great competitive advantage for you during your future races. However, make sure you check whether your race is in the morning or evening and the weather forecast to help you better prepare.

17- View of Beautiful Nature

Running has improved my life dramatically, getting up early in the morning to see the calm, beautiful nature with less human intervention: no hustle, no running with the time, only pristine nature at its best.

I used to hate running, and now I continue to do it because it is so good for my mental well-being. I run during all the seasons, winter, summer, spring, and fall, and each offers different scenery and challenges.

You can use every run as an opportunity to explore various streets in your neighborhood and beyond. Exploring a new place every day while running will open you up to exploring other areas in life. I have run on every street in my neighborhood in Toronto, and I know the area like the back of my hand, just from running.

Also, take the time to discover nature if you can, especially if you have office work working on a computer all day.

I would also recommend running in an area with lots of trees and green plant life if possible. Many recent studies show that being in nature, mainly green plants, reduces negative thoughts substantially.

See also: Optimal Fat Burning Heart Rate For Weight Loss

Benefits of Running In The Morning
17 Benefits of Running In The Morning – Science-Based – altinify.com

Tips For Beginners Early Morning Runners 

Running every morning requires discipline, and it will help you build resilience to adversity. You can either run on a treadmill or outside. I prefer running outdoors as it is free and fun.

When you run every morning, it becomes a habit like brushing your teeth in the morning. You never complain about it; you just do it. Here are a few tips for beginners early morning runners:

  • Start With Good Running Shoes: You will need to spend at least $100 on a pair of good running shoes at least twice a year. It depends on how much you run. If you think $200-$400 per year is expensive, your 50-year-old self who ran in bad shoes will suffer tremendously from irreversible damage. An ounce of prevention is worth a pound of cure. Shoes are the most significant variable here. Buy good ones. Do your research or visit a local sports equipment store. I currently run in Nike Air Zoom Vomero, so fat, the best pair I have ever run in. I highly recommend them.
  • Go to Bed Earlier for Your Morning Runs to Be Genuinely Effective: Adequate sleep and a morning run will lead to a  healthy style. Cardio, including running, is excellent for your mental and physical health.
  • Create a Ritual: Running every morning can also become a ritual. The advantages of rituals extend into your entire well-being, and simply performing this ritual will develop the discipline to keep you straight and balanced.
  • Run To The Top of a Hill Every Morning and Experience The Victory: Did you watch Rocky’s movie when he was climbing stairs? Running is very symbolic of real-life experiences. You can experience victory by ending your morning runs on the top of a hill. If you are going through any challenge in life, remind yourself that you can tackle anything. For instance, that giant hill in front of you that you will run to the top will be similar to any problems you face in life.
  • Make Sure You Are Running Correctly: People who run with poor form can’t enjoy their morning because they end up hurting themselves. Learn the correct posture when you run because it is so important. Check out this video to learn the essential running technique tips for proper form.
  • Remember, running can be challenging when you are out of shape because you want to kill yourself in the middle of running. However, this feeling will go away.
  • Safety: Prioritize your safe and wear outdoor night running lights or a reflective vest running gear to help you be visible and stay safe during your morning runs.
  • Keep An Eye on The Temperature – The best time to go running in the morning totally depends on a broad array of factors, but my personal enjoyment of it depends heavily on the season.

See also: 36 Best Running Apps For Beginners and Elite

Benefits of Running In The Morning
17 Benefits of Running In The Morning – Science-Based – altinify.com

What is The Best Time To Run?

I love running in the morning because it is so peaceful, fresh, and quiet. I enjoy getting up and getting out there, and some days it is hard. However, I never regret running in the morning. Nothing beats morning runs and starting your day with something productive.

The best time to go for a run is before sunrise when it is not hot in the summer. However, you might want to try late morning in the winter, as it is likely to be warmer and less icy outside.

During the Fall and Winter, you can pretty much run at any time; however, generally, running earlier in the day is better for your energy and health. Running in the earlier part of the day will help kickstart your metabolism and get your workout over with for the day – so you will not be stressed about finding time for a run later in the day.

The rainy season is the most enjoyable for morning risers; your running may take a hit; however, don’t miss the opportunity to see the flora and fauna of Nature in its full blossom. Also, don’t forget to bring an umbrella and explore Nature and your surroundings.

If you live in the city earlier, there is less foot and street traffic. But, if you live in the country, you might want to wait for sunrise unless you want to deal with carrying a headlamp. Always be safe and check the weather beforehand.

Early morning is ideal for running because it is when you are the most awake and the least tired of your day. Plus, the temperature is still fresh, so you don’t overheat.

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In Conclusion

Overall, morning runs are perfect because you will kick-start your day. And you could immediately feel like you accomplished something, and that made doing other things during the day easier. Another benefit of running in the morning is that morning runs give a psychological edge; it was a physical and mental boost.

For instance, after a run, you will be motivated to do your other daily such as your job, housework, homework, or even hobbies. And you will feel good about everything you do. It Is like pushing through the morning run makes everything else in your life feel easier. And eventually, the morning runs will feel easy, so you’ll feel as though you can do anything.


Hello friends, I am Altiné I am SO excited you are here! I believe in YOUR POWER to transform the world through a healthy lifestyle and diet, and that physical activity and diet are EVERYTHING when it comes to your health and well-being. My goal is to offer you a simple and science-based approach to building muscle, losing fat, getting happy and healthy, and living a meaningful and impactful life for you and your loved ones. So YOU can look better, feel better, live better, and go make more impact. Let’s do it.

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One of the utmost habits you can get into in your life is morning run. According to Stanford researchers, regular exercise, including running, improves people’s health from young to old. It is simply the best way to start the day. Finishing a morning run makes you feel like a king or a queen and sets you up perfectly to mentally have an effective day. You might be wondering what are the benefits of running in the morning?