Most common training mistakes for morning runners

28 Apr, 2019 • by Admin

Making mistakes during your morning run can have a real impact on your performance and health

Every healthy habit seems hard at first but keep reminding yourself constantly that no good thing comes easy in our life, and some effort must be done. Running in the morning is the best way to get started, so go ahead and run or jog a little bit more every day. You’ll notice incredible improvements in your body and in your overall mood.

All runners have made mistakes at some point during their training and racing. In some cases, we repeat the same mistakes over and over again. But, hopefully, we learn from those mistakes and take steps to avoid repeating the same ones in the future. Here are some of the most common mistakes for morning runners:

Fail to Prepare Ahead

Preparation ahead is the first step to take action. So, every night before you go to sleep you must prepare your clothes, shoes, and any gear you have or need in an accessible spot. This way you’ll be saving precious time in the morning and avoid the possibility to delay running for the next morning because you can’t find anything to wear. Just avoid silly excuses and boost your motivation by preparing your clothes before you head to bed.

Not setting your alarm early enough

If you set your alarm for 6 a.m., roll out of bed, slip on your sports bra and sneaks, and are out the door by 6:10, that doesn't leave any time for a quick snack. Since eating in the morning gives your body enough fuel to work out, improves your endurance, and can also jump-start your metabolism, make sure you allot enough time to eat a little something. Getting up 15 to 20 minutes earlier should do the trick. Aside from not exercising on an empty stomach, it'll also give your brain a little extra time to wake up, which can help prevent injury caused by stumbling.

Not getting enough sleep

We’re tackling the hardest one first. Face it–if you’re not getting 7+ hours, you’re gonna feel like crud and not want to run. Pretty simple. Besides being too tired to run, getting too little sleep disrupts your hormones from their proper function and leads to storing more fat. Suck it up buttercup and get your sleep–you’ll be more fit and happier. Give it to yourself.

Not eating breakfast

Menninger explains that you should eat the same thing before your long runs as you do before other morning runs. Once you find what works for your stomach, sticking to that helps you avoid any mid-run GI issues or bathroom emergencies. “Also, don’t eat a gel at the start of your run if you haven’t eaten breakfast,” she adds. “It upticks your blood sugar, creating an insulin response in the body resulting in a crash. The muscles have not begun to work so if you flood your system with sugar you will have a crash.”

Not warming up

If you are one of those runners who feels like they don’t really hit their stride until a few miles into their run, not warming up could absolutely be the reason why. “An effective warmup will raise heart rate and prime your muscles, joints and tendons for the rigors of running,” shares Seth Kopf, owner and running coach at Kopf Running. “Warming up beforehand will allow you to perform at your best from the very start of your run and maximize time spent training.” Kopf highlights exercises like lunges, squats, jumping rope, leg swings and arm circles as the perfect warmup for your next run.

Not reaching for the water bottle

Besides food for fuel, you also need water to keep you hydrated. Definitely don't down half a gallon before you hit the gym because too much water can cause cramping, but make sure you sip a short glass of H2O first thing in the morning. Keep a water bottle on your nightstand so when your alarm goes off, you can sip it while sitting in bed.

Heading straight to the shower afterward

Mornings are often rushed, but skipping the stretching session to save time will only hurt you in the end. Spend five to 10 minutes stretching your hips, hip flexors, hamstrings, abs, back, and shoulders, and it'll help prevent sore muscles and pain caused by tight muscles that can sideline you from running altogether.

Lack of Motivation

We all lack motivation sometimes. It can happen to the greatest. But I get you, the routine is the best destroyer of excitement and motivation. However, it is not an excuse to just stop a healthy morning habit. The best solution it will be to set new goals in your life and to search for what motivates you the best. Figure out how you integrate it into your morning routine and make it a habit. As well, you can make a weekly rewarding system if you succeed running as much as you aim to.


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