Efficient Morning Runs Before the Kids Wake Up: Tips and Tricks

Tip 1 – Laying the Groundwork

When it comes to morning runs, preparation is key. By setting ourselves up for success the night before, we can ensure that our morning runs are efficient and effective. Here are some tips for laying the groundwork for a successful morning run.

Establishing a Consistent Wake-Up Time

One of the most important things we can do to ensure a successful morning run is to establish a consistent wake-up time. By waking up at the same time every day, our bodies will become accustomed to the routine, making it easier to get up and get moving in the morning.

Preparing Running Attire the Night Before

Another key to a successful morning run is preparing our running attire the night before. By laying out our clothes, shoes, and any other necessary gear, we can save ourselves valuable time and eliminate the need to search for items in the morning.

Setting a Manageable Goal

Finally, it’s important to set a manageable goal for our morning runs. Whether it’s a certain distance, time, or pace, setting a goal can help us stay motivated and focused during our run. However, it’s important to make sure the goal is realistic and achievable, as setting an overly ambitious goal can lead to frustration and burnout.

By following these tips and laying the groundwork for a successful morning run, we can start our days off on the right foot and set ourselves up for a productive and energized day ahead.

Tip 2 – Optimising Your Morning Routine

When it comes to morning runs, preparation is key. By optimising your morning routine, you can make the most of your time and ensure that you’re ready to hit the ground running (literally!) as soon as you step out of the door. Here are some tips to help you get the most out of your morning routine:

Dynamic Warm-Up Exercises

Before you start your run, it’s important to warm up your muscles to prevent injury and improve your performance. We recommend incorporating some dynamic warm-up exercises into your morning routine. These exercises involve movement and can help to increase your heart rate and blood flow, preparing your body for exercise. Some examples of dynamic warm-up exercises include:

  • High knees
  • Butt kicks
  • Walking lunges
  • Leg swings
  • Arm circles

By adding these exercises to your morning routine, you’ll be able to start your run feeling energised and ready to go.

Hydration and Nutrition Tips

To perform at your best during your morning run, it’s important to stay hydrated and fuelled. We recommend drinking a glass of water as soon as you wake up to rehydrate after a night’s sleep. You should also aim to eat a light breakfast or snack before your run to provide your body with the energy it needs. Some great pre-run snacks include:

  • Banana
  • Oatmeal
  • Toast with peanut butter
  • Greek yoghurt with berries

It’s also important to bring water with you on your run, especially if you’re planning a longer route. You could even consider carrying a small snack, such as an energy bar, to eat during your run if you need an extra boost.

Time-Saving Running Routes

If you’re short on time in the morning, choosing a time-saving running route can help you fit your run into your busy schedule. We recommend looking for routes that are:

  • Flat: Hills can slow you down and make your run more challenging, so choosing a flat route can help you save time and energy.
  • Traffic-free: Avoiding busy roads and intersections can help you avoid stopping and starting, allowing you to maintain a steady pace.
  • Close to home: Choosing a route that starts and ends at your front door can help you save time on travel and make it easier to fit your run into your morning routine.

By following these tips, you can optimise your morning routine and make the most of your morning runs before the kids wake up.

Tip 3 – Involving the Family

When it comes to morning runs, involving the family can be a great way to make it a fun and bonding experience for everyone. Here are some tips on how to involve your family in your morning runs:

Creating a Quiet Environment

If you have young children who are still sleeping when you go for your morning run, it’s important to create a quiet environment so you don’t wake them up. Here are some ways to do that:

  • Avoid using noisy equipment such as a treadmill or music player with loud volume.
  • Close doors and windows to reduce outside noise.
  • Use a white noise machine to drown out any noise that may disturb your children.

Ensuring Child Safety While Away

If you plan to leave your children at home while you go for your morning run, it’s important to ensure their safety. Here are some ways to do that:

  • Make sure your children are old enough to be left alone and know what to do in case of an emergency.
  • Leave a phone number where you can be reached in case of an emergency.
  • Consider using a baby monitor or security camera to keep an eye on your children while you’re away.

By involving your family in your morning runs, you can make it a fun and healthy activity for everyone. Just remember to take the necessary precautions to ensure everyone’s safety and enjoyment.

Tip 4 – Post-Run Recovery

After a satisfying morning run, it’s essential to take care of our body’s recovery needs. Here are some tips to help us recover efficiently:

Cool-Down Stretches

We all know the importance of stretching before a run, but it’s equally important to stretch after a run. A good cool-down stretch helps to prevent injuries, reduces muscle soreness and stiffness, and improves flexibility. Here are some stretches that we can do after our morning run:

  • Hamstring Stretch: Sit down on the ground with your legs extended in front of you. Reach forward and try to touch your toes. Hold this position for 15-30 seconds.
  • Quad Stretch: Stand straight and grab your right ankle with your right hand. Pull your heel towards your buttocks. Hold this position for 15-30 seconds and repeat on the other leg.
  • Calf Stretch: Stand facing a wall and place your hands on the wall. Step back with your right leg and keep your heel on the ground. Lean forward until you feel a stretch in your calf muscle. Hold this position for 15-30 seconds and repeat on the other leg.

Rehydration and Refuelling

After a morning run, it’s essential to rehydrate and refuel our body. Here are some tips to help us rehydrate and refuel efficiently:

  • Hydrate: Drink plenty of water or a sports drink to replenish the fluids lost during the run. Aim to drink at least 16 ounces of water for every pound of body weight lost during the run.
  • Refuel: Eat a healthy breakfast that includes carbohydrates and protein to refuel our body. Some good options include oatmeal with fruits, a smoothie with Greek yogurt and berries, or whole-grain toast with peanut butter and banana.

By following these post-run recovery tips, we can ensure that our body recovers efficiently and is ready for the next morning run.

Tip 5 – Evaluating Progress

As we continue to wake up early for our morning runs, it’s important to evaluate our progress regularly. This helps us to stay motivated and make adjustments to our routine as needed. Here are a few ways we can evaluate our progress:

Tracking Your Runs

Keeping track of our runs is crucial for evaluating progress. We can use a running app or a simple notebook to record our distance, time, and any notes about how we felt during the run. This allows us to see how we’re improving over time and identify any areas where we may need to work harder.

We can also use tracking to set goals for ourselves. For example, if we ran 3 miles in 30 minutes last week, we can aim to run 3.5 miles in the same amount of time this week. This gives us something to work towards and helps us stay motivated.

Adjusting Goals Over Time

As we continue to run in the morning, our goals may need to be adjusted. For example, if we’ve been running the same distance for a while and it’s starting to feel easy, it may be time to increase our distance or speed. On the other hand, if we’re struggling to complete our runs or feeling burnt out, it may be time to scale back our goals temporarily.

It’s important to remember that progress takes time and we shouldn’t get discouraged if we don’t see immediate results. By tracking our runs and adjusting our goals over time, we can continue to make progress and improve our morning runs before the kids wake up.

About Me

Hey, I'm Mark and I've been running for around eight years. I'm by no means an elite runner. I'm in the mid-pack, doing what I can to improve and learn along the way.

I've learnt a few tricks along the which I share on this website and my Instagram: