I will be running the Nice to Monaco half marathon on the 1st of February 2015 so I have quite a tough training schedule over the next few weeks.
Below are some great tips that really help when I go for a early morning run.
- Give your blood sugar levels a little pick-me-up prior to running by eating half a banana, 6-8 ounces of juice or a toast and jam 15-20 minutes prior to your run. Your body will tell you what it can handle and what it prefers. It may mean waking up a few minutes earlier, but it will pay off because your mind will wake up and you will have plenty of energy to get you through your run.
- If you normally consume coffee or tea in the morning, consider drinking a half cup or so to provide an additional boost for your run. Research studies have shown moderate amounts of caffeine to be an effective performance enhancer pre-run.
- Walk for at least 5 minutes to properly warm your body up before you run. It takes a little longer to warm up in the morning so start with an easy walking pace and gradually increase it to a brisk walking pace. Walking for five minutes will make all the difference in allowing your body to more efficiently prepare for the transition to running.
- After the five minute walking warm up, run easy for 5-10 minutes. Your body will reward you with a strong performance if you gradually bring it up to speed. Like warming up a car in the winter, your body needs time to wake up, warm up and run! You won't believe the difference! If that doesn't help, alternate running for a minute or two and power walking for a minute before you hit your running tempo. Run-walking works wonders in transitioning to running, especially in the morning.
- Develop an iPod playlist that starts out slowly and builds with your favorite motivational tunes! Music is a very effective way to motivate even in the hardest of times during your runs.