How to wake up in the morning to avoid the heat


As I mentioned last time, it is extremely hot right now and us runners, we have to be very careful to stay safe and hydrated in such weather.
Therefore, if you want to keep running the great outdoors, the recommended running times are early morning and late evening, when the temperatures are manageable. Both times have their advantages and disadvantages, but there are several benefits of running in the morning:

  • you strengthen your discipline
  • by the time you arrive at work, you’ll be fully awake and your brain will be well oxygenated, what may improve your work performance
  • if you drive a car to work, being well awake makes you drive safer
  • your afternoons and evenings are free, so you can do whatever you like… even run again!
  • running improves your mood, making the whole day more pleasant and can help you cope with stressful situations
  • you get to enjoy the sunrises
  • you feel like a badass!


However, waking up early to get your run can be a struggle, especially when you’re a night owl. I know I am, and, so far, I find it very difficult to wake up in the morning for my runs. I used to run in the morning around January/February, and I enjoyed it a lot. I hope I can do that again, in my opinion – it is worth it!

Fortunately, there are some tips and tricks one can use to join the Early Morning Crew. Here’s what I’m going to do to help myself wake up early enough.

  1. Make sure you prepare your run before, so you don’t need much effort in the morning. Lay out your running gear. If you follow a training plan, check your schedule in the evening so you know what run type and distance you need to do. Prepare your route beforehand, if you need that. Watch an inspirational video. Rise and Shine is a great one!
  2. Start small and do only your short runs in the mornings, so you do not need that much time.
  3. Take small steps. By moving your alarm clock backwards 20-30 minutes each week, you help a gradual transition.
  4. Move your phone/alarm clock out of your reach so you have to actually stand up to turn it off, and set up the most annoying sound for the alarm.
  5. Remember: There was a reason you set that alarm clock in the first place.
  6. Keep waking up earlier even on rest days, or if you run in the evening. You can use the extra time do some cross-training or maybe you can show up early for work and leave early, too.
  7. Don’t forget to warm up before running!
  8. If you need to, eat something small. Bananas and peanut butter toasts are great.
  9. Drink a glass of water with few drops of lemon juice after you wake up.
  10. Go to sleep early.

There is one more thing you can do, which is out of my reach, but it might help you. It is to find a running buddy or group to keep you determined to show up for training.

I hope this weekend I can write here a summary of my beautiful morning runs!


Do you struggle with early mornings?
What are your tips and tricks for early morning runs?



  1. chris · July 3, 2015

    We will get you back on early morning runs! ;)
    Some good points in there.

    Liked by 1 person

  2. golddh · July 3, 2015

    1) Sleep in your running clothes. You can’t not go for a run when you’re already dressed
    2) Have iced coffee in the fridge to drink as soon as you get up

    Liked by 2 people

  3. my26pointtwo · July 3, 2015

    Great tips. I have always wanted to find the motivation to get out earlier in the day. One worry I have is that I would end up asleep at my desk by 3pm. Do you find you have less energy in the afternoon after an early start?

    Liked by 1 person

    • aliceruns · July 3, 2015

      Quite the contrary! I do get tired and sleepy, but only in the evenings (22:00-ish), and even that not always. However, I have an alarm set up every hour to make sure I actually get up from my desk and move around a bit, to make sure I do not sit on my butt all day.

      Liked by 1 person

  4. BabetaRuns · July 5, 2015

    About 90% of the time I run in the mornings. I feel that my day is happier when it starts with a run!

    And for tomorrow my alarm clock is set for 6:30 (and it’s a Bloody Sunday /))

    Liked by 1 person

    • aliceruns · July 5, 2015

      I envy you a little bit on that! Totally did not manage to do it this morning. I will try next time… until I make it.

      Liked by 1 person

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