I’m not naturally a morning person. Hitting the snooze button multiple times is much easier for me than jumping out of bed. We all know how important fitness is for our overall health. Even a slow jog for 5 to 10 minutes can significantly lower the risk of death from heart disease. Regular runners, even if they’re not fast, are much healthier than those who don’t run at all. Running is simple and free, but the hardest part is getting started.
Reading about the benefits of running made me think, “Hey, I can do that!” I imagined it would be like taking a three-minute shower, just in workout clothes and a bit longer. I thought I could easily run a 5k.
Well, I was mistaken. I gave myself too much credit for being able to wake up at dawn. However, with some unconventional strategies, I finally managed to fuel my runs and find my morning motivation.
After hitting snooze four times, I reluctantly got out of my warm bed and headed for the shower. This was my tactic for starting the week, and I figured it would also work for waking up for a morning run. Since mornings are my only free time to exercise, this had to work.
As my hair dried, my eyes slowly opened, and it was time to put on my new workout gear. Establishing a new habit meant I had to consistently follow a routine, which was challenging in the first week. Waking up was the hardest part, followed by getting out the door. Unexpected things like kids waking up too early and misplaced keys can throw off the plan.
To make it easier, I moved my alarm clock to the bathroom. This way, turning it off required me to get closer to the shower than the bed. I also replaced awkward high school gym stretches with some yoga poses I found on my phone, which helped boost my motivation.
One unexpected challenge was finding the right workout clothes. Ideally, they should feel just a bit better than pajamas, but some materials felt like putting on a wetsuit. My old workout clothes were more suitable for quick errands, not serious exercise. So, I decided to focus on fueling my body correctly and committing to running.
The first two weeks were tough as I figured out what I was doing wrong. I finally developed a good morning routine and started running outdoors. The fresh air and solitude kept me going, and I gradually increased my distance.
Initially, I thought it was a good idea to eat a big, healthy breakfast after running. That didn’t work well for me. I learned that running on an empty stomach doesn’t necessarily burn more fat or enhance endurance, especially at low intensity. For weight loss, high-intensity runs are more effective. Carbs are essential, but not in the way I was used to.
Eating a large meal right after a run wasn’t helpful, nor was eating one just before. The right approach is to consume about 0.5 grams of carbs per pound of body weight times the hours you run. For example, if you weigh 180 pounds, you would need 90 grams of carbs for an hour-long run.
An easily digestible snack could be half a bagel with jam. It provides carbs and a bit of sweetness to wake you up. While this worked somewhat, I found that adding nuts to my diet was a game-changer.
Nuts and seeds offer complex carbohydrates that break down slowly, keeping you fueled throughout your run without making you feel too full. Roasted almonds became my favorite snack, providing minerals, fiber, antioxidants, and magnesium, which supports bone health. Almonds are also great for heart health!
Sometimes, I add nuts to a salad with fruit or just eat them on their own. Staying hydrated is also crucial. Sticking to this routine was challenging, but it gave me more energy throughout the day and allowed me to enjoy beautiful morning scenery.
Whether you’re new to running or returning to it, the right pre-run snack depends on your body’s needs. What works for one person might not work for another. Finding the right balance of carbs can be tricky and I didn’t love the idea of doing math every morning. I just wanted to enjoy my run.
In the end, nuts became my go-to solution. However, this approach might not work for everyone, especially if you have allergies or digestive issues.
Finding what works for you to achieve your health goals is an adventure. Experimenting is the best way to establish lifelong healthy habits.