Whether you’re a morning person or a night owl could have a big impact on how you feel about this month’s challenge. Another important factor, of course, is how you feel about running!
As we head into autumn, we still have lighter mornings and, hopefully, some good weather to enjoy. So this month, we’re challenging you to the ‘Morning Run Challenge’.
If you took part in last month’s challenge to reduce your screen time, you may have created a little extra time in your day to fit this one in.
Everyone will be starting from a different place. Some people may already run once or several times a week, while others may be complete beginners. So don’t compare yourself with anyone else – focus on your own starting point and set a goal that works for you.
Why a morning run?
You might be wondering what makes a morning run different from running at any other time of day. Exercise has plenty of physical and mental health benefits whenever you do it, but there are a few reasons why getting out for a run in the morning could be worth trying.
The benefits of a morning run
1. Support your sleep
Getting natural light early in the day helps regulate your body clock, or circadian rhythm. Combined with regular physical activity, this can help support a healthy sleep routine.
2. Start the day feeling more alert
Exercise can give you an immediate mental boost, helping you feel more alert and focused as you start your day.
3. Make exercise part of your routine
One of the biggest advantages of exercising in the morning is simply getting it done before the rest of the day gets in the way. Work, family and other commitments can make it harder to find time later, whereas a morning run can become part of your routine.
4. Beat the heat
We’ve had some warm weather this summer, and running in high temperatures can make exercise feel much harder. Early mornings are usually cooler, making it a more comfortable time to get your run done.
5. Prepare for a race
If you’re already a regular runner and find yourself enjoying it, you might decide to work towards a race. Many running events take place in the morning, so occasionally training at this time can help you get used to running earlier in the day.
How to get started
Prepare the night before
Put your clothes and trainers somewhere ready to go and decide on your route. If you’re planning to eat before your run, have this organised too, and remember to stay hydrated.
Start small and build up
Your starting point will depend on your fitness and running experience. If you’re new to running, you could try a run-walk approach (also known as ‘Jeffing’) or use a beginner programme such as Couch to 5K. There’s no need to run for a long distance – even a short run is a great place to start.
Warm up and cool down
It’s easy to skip these when you’re in a hurry, but spending a few minutes preparing your body for exercise and gradually bringing your effort back down afterwards is a good habit to get into.
Put safety first
If you’re running early, choose a safe, familiar route and make sure you can be seen by other road users. You could run with a buddy or let someone know where you’re going. If you have any health concerns or haven’t exercised for some time, speak to a healthcare professional before starting.
Your September challenge
So, whether you’re an experienced runner or trying it for the first time, why not see if you can make a morning run part of your routine this month?
You don’t need to run every day or cover a particular distance. Set your own goal, get out there and see how you feel.
