Tips for Transitioning to AM Running

[cloudnut220]

I've avoided thinking about what I was going to do with my running in the summer for months now, but this week's heat wave here on the east coast has forced me into a realization--I'm going to have to transition to early morning running for the summer months.

I've run in the mornings some, but mostly in a leisurely, get up and have breakfast and coffee and head out in 2 hours sort of way. Now I'm looking at the roll out of bed at 5am for a quick 5 miles sort of AM running. Does anyone have any tips? I'm a little worried about fuel/hydration issues.

 

[FFigawi]

Tip: don't hit snooze. If you do, you'll never get up. The best thing you can do is just get up and go. Maybe have some water first, but getting out the door is the most important thing. Once it becomes routine, you'll be fine, but those first few mornings, it's awfully hard to get yourself out of bed and on the road.

As for fuel, I don't bother with eating anything before I leave. By the time the energy would start to kick in, I'm pretty much done.

 

[fashionista311]

I have no tips to add except that practically every time I set my alarm to get up to run in the morning, I find a way to haggle with half-asleep self to find a way to fit in the run later in the day so i can some more sleep i also have pretty bad allergies, and the mornings is when i feel the worse...so that doesn't help my situation much, either.

whenever i wake up though - whether it's race day at 5 am, normal work time, or i-stayed-out-way-too-late-last-night time, i'm starving within 5 minutes. sometimes i am so hungry i can't even think about putting an outfit together...so i would definitely would not be able to run on a completely empty stomach.

 

[cewait]

Leave enough timme for a chill down. In the middle of summer it can be difficult to bring core temps down quick enough so that you can dress for work.

Other than that have you running clothes laid out the night before. when you do get up you want to take away the hunting for a sock excuse.

Note that I usually run just after getting home from work from may through July. Performance suffers but mental toughness is honed sharp.

 

[cloudnut220]

coach--I wish I could stick with the PM running, but the air quality has gotten really bad, really fast. I find myself wheezing just walking around outside. I have asthma, and it always seems worst in the PM heat

 

[cewait]

coach--I wish I could stick with the PM running, but the air quality has gotten really bad, really fast. I find myself wheezing just walking around outside. I have asthma, and it always seems worst in the PM heat

Definitely understand.... I actually found that I have AQ issues at certain times and levels... unfortunately I found mine when running the loop around D Land. The North West corner crosses I-5 twice. I ran during the evening rush hour(s) and started wheezing on the second crossing.

I love running in the Balt Area. We have a meeting there in fall again and am looking forward to cruising from the Marriott to McHenry. Its a good run for a flatlander.

 

[cloudnut220]

I love running in the Balt Area. We have a meeting there in fall again and am looking forward to cruising from the Marriott to McHenry. Its a good run for a flatlander.

That's my regular running route! I live further east (in the Canton area) and I run on the Waterfront Promenade from Canton to Federal Hill. I love that there's always a breeze off the water.

 

[cewait]

That's my regular running route! I live further east (in the Canton area) and I run on the Waterfront Promenade from Canton to Federal Hill. I love that there's always a breeze off the water.

Then I know I have seen you!

 

[krisnchris]

@OP - I feel your pain. Had been running around 10ish after I got the kids to school. Trying to wake up at 6 to go tomorrow! It's brutally hot! We're in College Park. . .

 

[cloudnut220]

I made it up and out the door by 5.25 this morning. It was already thicker than pea soup and pretty miserable. But I did it.

Krisnchris--I hope your run was succesfull too!

 

[Princess Roo]

I was coming on here to post the same question. Except my problem isn't getting the motivation to get up and out the door, but that I feel *so* sluggish running in the morning! The runs that I can do easily in the evening have me panting and dizzy at the same pace in the morning, or even 10% slower. Any suggestions?

I've tried running on an empty stomach, on just coffee, and 30 minutes after my normal cereal/banana/coffee breakfast. My next plan is to try a protein bar, but the thought of them makes me gag in the morning. I'm not even sure food is the problem.

Cloudnut - I'm glad your run went well today!

 

[cewait]

I was coming on here to post the same question. Except my problem isn't getting the motivation to get up and out the door, but that I feel *so* sluggish running in the morning! The runs that I can do easily in the evening have me panting and dizzy at the same pace in the morning, or even 10% slower. Any suggestions?

I've tried running on an empty stomach, on just coffee, and 30 minutes after my normal cereal/banana/coffee breakfast. My next plan is to try a protein bar, but the thought of them makes me gag in the morning. I'm not even sure food is the problem.

Cloudnut - I'm glad your run went well today!

Water? What you describe may also be a dehydration issue as well. We all dehydrate through the night. You may want a glass of OJ for some carbs as well as water. Wait 10-15 minutes the head out the door.

Other than that you may need a longer warm up. Through the day you are active and the body gains a certain flexibility. It can take some bodies a little longer to loosen/warm up. Try walking for 10 minutes then starting to speed into a run.

 

[Princess Roo]

Water? What you describe may also be a dehydration issue as well. We all dehydrate through the night. You may want a glass of OJ for some carbs as well as water. Wait 10-15 minutes the head out the door.

That may be it. I drink a TON of water every day, but only have ~4 ounces of water before I head out for a run. I'll try adding 8 ounces of OJ before my next run.

 

[rubato]

Thanks for the thread and all the suggestions. Starting next week, I get to get up at 4:30 in the morning to go run due to a new class I'm taking at 6:30 am. I could run after school, but we're talking 12ish which would kill me. I went running today at 8, and it was already brutally humid. So, 4:30 am it is. I have no problem running on an empty stomach, but am actually quite concerned about running in the dark.

 

[FFigawi]

I have no problem running on an empty stomach, but am actually quite concerned about running in the dark.

Brooks makes a really nice LED light to wear while running in the dark. It's magnetic, highly visible, and not very expensive. I've had one for years and never run in the dark without it.

 

[bunnyfoo]

Someone on my team thread posted that she slept in her running clothes so she'd be ready to get up the next morning. I agree with John, don't hit the snooze button. It's hard to get out of bed at first but you'll feel better once you do. You'll also have to adjust your evening schedule and start getting ready to go to bed earlier. I try to hydrate the night before so that I'm not drinking a lot right before I head out the door.

Tandy - 4:30 AM!?! Oh my! I guess I have no excuse not to get out my door for 6:30. I bought a clip on light from RoadID.com ... if you do a search on Google, you should be able to find discount codes.

 

[fashionista311]

Well, for 2 of 3 of my runs this week I got out the door before work....and I grudgingly do admit it has lots of positives. On my short run day I also had planned to do a weight type class, and it was much more manageable to break up the workouts. Today I ran long, and while it was a total pain-in-the-behind to get up so early...I really had energy throughout the day, and totally didn't crash. Plus it's nice to be showered, fed, and relaxing now...usually at this time I'm scrambling for dinner. We'll see if I can keep it up...but I am liking it so far.

 

[cloudnut220]

Well, for 2 of 3 of my runs this week I got out the door before work....and I grudgingly do admit it has lots of positives. On my short run day I also had planned to do a weight type class, and it was much more manageable to break up the workouts. Today I ran long, and while it was a total pain-in-the-behind to get up so early...I really had energy throughout the day, and totally didn't crash. Plus it's nice to be showered, fed, and relaxing now...usually at this time I'm scrambling for dinner. We'll see if I can keep it up...but I am liking it so far.

I've been off the (super early) AM running this week since I was on vacation at the beach (so I was able to run at about 7.30 instead of 5.30. But last night I was at BodyPump and thought how nice it would be to run in the AM then take the class after work, instead of doing what I did last night, which was run then take class.

 

[rubato]

Well, for 2 of 3 of my runs this week I got out the door before work....and I grudgingly do admit it has lots of positives. On my short run day I also had planned to do a weight type class, and it was much more manageable to break up the workouts. Today I ran long, and while it was a total pain-in-the-behind to get up so early...I really had energy throughout the day, and totally didn't crash. Plus it's nice to be showered, fed, and relaxing now...usually at this time I'm scrambling for dinner. We'll see if I can keep it up...but I am liking it so far.

I'm glad it's working out for you. Breaking up your workout into 2 parts is great. I do that 2 days a week also.

I got up at 4:30 every day this week. I ran 3 miles 2 days, and walked the dog the other 2. I am a little bummed because the streetlighted areas are kind of hit and miss. It looks like 3 miles is the max I can get and still feel safe. I have to make up for it on the weekends now (as in 12 miles today).

 

[cewait]

I am a 4 AM runner. Yes, it's still night for some but its also a neat time to run in the Gulf Coast. No pollution and no sun. Only worries are the paper dude and skunks.

I want to encourage everyone to wear ID during your run. Also, if dark out wear reflective gear and some form of light. I CANNOT over emphasize enough your need to be visible.

Dateline Feb 6, 2008, Marco Island, FL – second morning of a business trip running a loop around the island. I normally run in streets facing traffic as opposed to sidewalks since sidewalks can be very irregular. On this morning, I was running a segment on the sidewalk since the street was very dark and had no room for escape. I was approaching a controlled intersection and noted that I had a green light and that the left turn light was red. I did glance around and did not see a vehicle clse to the intersection….. or so I thought. As I entered the intersection I heard the roar and acceleration of a car engine. Seeing a bright light in my peripheral vision I pulled up just as the car passed in front of me. My momentum carried me into the front quarter panel and I rolled up the A post of the car and off onto the ground. I was dazed on the ground but all I know is that I was looking at the headlight of a second car from below the bumper. The driver got out and was panicked. She said she saw a brilliant flash in her lights and slammed on the brakes. Thankfully she saw my RoadID on my wrist.

Flashing to the start of the run… After waiting for the slow hotel elevator, the door opened and I looked down and noticed that I did not have my RoadID on. I hesitated for a second and decided to let the elevator pass and went back to the room for the ID… It was only due to a happenstance glance and a second thought type of decision that I even had the RoadID on that morning.

Back to the scene. The car that hit me stopped about an eighth of a mile down the road and took off once he saw me stand, the S OB took off. I did a quick evaluation of myself and decided to head back to the hotel. In hindsight, I should have gone to the hospital for a checkup but there was no real injury beyond a little road rash and a small bruise from the mirror (I assume).​

I am compensated by RoadID by way of free product whenever mine wear out since they used my story in their ads. Regardless of brand, being seen and having a form of ID with current contact information is critical.