There’s something undeniably special about stepping outside in the early hours, headlamp glowing, while the rest of the world still sleeps. Whether I’m lacing up for a solo jog under the stars or embracing the first hints of dawn, running early in the morning does more than just build endurance—it has completely reshaped how I feel throughout the day.
Our bodies are governed by circadian rhythms, biological cycles that influence everything from sleep patterns to metabolism and mental performance. When I started running before sunrise, I thought I was just making more time for training, but I quickly realized I was doing something much bigger. I was shifting my body’s internal clock, improving my mood, and setting myself up for a more productive day.
If you’ve ever considered becoming a morning runner but weren’t sure how to make it stick, or if you’re curious about the benefits, here’s what I’ve learned along the way—plus a few tips that have helped me make early morning running a habit.
How Early Morning Running Changed My Body and Mind
1. My Sleep Got Better
Before I started running early, I struggled with inconsistent sleep. I’d stay up later than I should, then drag myself out of bed feeling sluggish. But once I committed to morning runs, my sleep patterns naturally adjusted. Waking up early to move helped to regulate my melatonin levels and increased my seratonine levels which meant I started to feel tired at the right time (for my lifestyle) at night. Waking up just before sunrise, let me wake up naturally as the sun rose, which gives me consistent energy through out the day and over all sticking to this routine helps my body predict when it needs to be away and when it is time to wind down with out the need for alarm clocks. Even on days I don’t work out in the early morning, I wake up feeling rested and ready for the day.
2. My Mood Improved
I never expected a simple morning run to have such an impact on how I feel throughout the day. But it turns out, there’s a strong connection between exercise and mental health, and I felt the effects almost immediately. Running releases endorphins and dopamine – the brains natural mood boosters. And by doing this first thing in the morning, I get it right away which sets me up beautifully for my day ahead. Exercise of any kind also lowers cortisol levels, meaning less stress and anxiety through out the day. I love getting my workout in and done first thing because it gives me that feeling of accomplishment which ultimately carries over into everything else I do for the rest of they day.
3. I Became More Focused and Productive
I used to struggle with mental fog and anxiety in the mornings, especially if I had a lot on my plate for the day. But once I started running early, I noticed a shift. During my runs, ideas and feelings of gratitude naturally bubble up. In fact there are many times where I want to stop my workout and write down the idea or even call the person to tell them what I am thinking about them. After looking up why this is, it makes a lot of sense. Running or any exercise (I love to bike in the morning as well!) increases blood flow to the brain, which makes it easier to concentrate and focus. I get more done in the hour after I do a hard workout or a long run than I did when I didn’t consistently train in the early morning. I now will also walk on my desk treadmill when I am writing because I feel like it makes me more focused and less distracted.
How to Make Early Morning Running a Habit
1. Get Everything Ready the Night Before
One of the biggest reasons I used to skip morning runs was the hassle of getting ready. So I started making it as easy as possible.
- I lay out my running clothes next to my bed.
- My headlamp is charged and ready to go.
- I fill up my water bottle the night before so I can hydrate as soon as I wake up.
- If I need extra motivation, I pre grind my coffee (so I don’t wake anyone else in the morning) and get up 30 min earlier to have my coffee before I head out.
Having everything ready means I don’t have to make any decisions in the morning—I just get up and go.
2. Wear the Right Gear for Running in the Dark
If you’re running before sunrise, staying visible and safe is a priority and also knowing where your feet are landing is very useful! Investing in good lighting and reflective gear is a must.
- Fenix HM65R-T V2.0 Headlamp – A lightweight, waterproof, rechargeable headlamp with adjustable brightness. I never run in the dark without it. Best part is, is that it lasts forever and does not break the bank. Use the link and bendracing25 for 25% off.
- Ciele Athletics Running Apparel and Hats – Their jackets, vests, and tights have built-in reflective details, so drivers can see me from a distance. My go to this winter and spring have been these – the FRD Wintertight- Scout and all last summer I lived in the RDCRP Singlet (pictured in the top pic) and the DBS Shorts but I am super excited to try out their new spring tights and sport bras.
- Noxgear Tracer2 Light Vest – A high-visibility LED vest that makes me impossible to miss.
- Janji Thermal Gloves with Reflective Stripes – Perfect for those colder mornings.
And for a list of my favorite trail running shoes, check out my previous post here!
Having the right gear gives me peace of mind, so I can focus on my run instead of worrying about safety.
3. Prioritize a Good Night’s Sleep
Waking up early to run only works if I’m getting enough sleep. I try to:
- Get 7–9 hours of sleep every night.
- Avoid screens 30–60 minutes before bed so I can fall asleep faster. Instead I read good fiction novel right before bed which helps me fall asleep and the dreams are so good!
- Keep a consistent bedtime, even on non-running days, so my body stays in rhythm.
When I stick to this, waking up early feels effortless and natural.
4. Eat Something Before You Run—Especially if You’re a Woman
I used to run on an empty stomach, thinking it would help with my overall health and to be honest was left over from my teenage days where I didn’t have the best outlook on body image (more on this in a later blog). But after a few morning sessions, I quickly realized that I was not performing as well as I wanted. I couldn’t push hard and I felt weak. It took me more time than I would like to admit to realize that I just needed calories – but once I finally did, I felt so much better. Women, in particular, benefit from having a small snack before running to avoid energy crashes and hormonal imbalances. We are built differently than men, and depending where we are in our life and in our cycle, it is really important to stay up on your calorie intake – especially if you are wanting to perform well and build strength and endurance.
Some of my go-to pre-run snacks:
- Half a banana with nut butter
- A bowl of oatmeal with seeds, butter and maple syrup
- A slice of toast with jam and butter
- Greek yogurt with honey, nut butter and dates
It doesn’t have to be much—just enough to keep energy levels steady and prevent that mid-run crash.
5. Start Small—It Doesn’t Have to Be an Everyday Thing
I am a bit of an “all of nothing” woman. Once I decide that I am going to do something, I go in. After 9 days of getting up early every single morning, I felt my fitness and focus declining. So I cut back to 3-4 times a day with some built in sleep in and chill mornings. Now, it is much more enjoyable and I look forward to BOTH my early and relaxing mornings. No matter what kind of person you are, start with 1-2 days a week and if that feels good and you want to add more, add another 1 or 2 days, with a max of 4 days a week.
This balance makes it sustainable, so I never feel burnt out.
Final Thoughts: Why I Keep Coming Back to Morning Runs
I didn’t start running early because I thought it would change my life—I just wanted to fit in my training before my day as a mother and entrepreneur began. But over time, I realized that those pre-dawn miles were giving me something more. Better sleep, better focus, and a better mood.
If you’re thinking about trying it, start small. Set out your gear, pick a day, and give it a shot. You might just find, like I did all those years ago, that those quiet, headlamp-lit miles become something you actually look forward to.
