When training for longer distances it's often difficult to find the time to fit in all the kilometers, especially if you're working full time. No one feels like running 10 -20km's after an 8 hour work day.
That's why switching to a morning training schedule will be one of the best decisions you've ever made. But what if you're not a morning person? Not too worry, according to Dr James Mojica, a sleep physician, you can turn yourself into one.
By making the following key changes, you'll be able to hit the trails at 04:30 am in no time:
1. The night before:
- Get at least 7 - 8 hours sleep
- Have a hearty dinner consisting of an easily digestible meal with a good balance between carbohydrates and protein.
- Have all your gear ready so that you have no excuse not to go when you wake up.
- Dim the lights when getting ready for bed to ensure you won't have any trouble falling asleep.
- Set the right alarm and double check - you don't want to be waking up 2 hours after you were supposed to.
2. The morning of:
- Make time to make some coffee - it works every time!
- Turn on lots of lights - the brightness will signal your brain that it's time to wake up.
- Find what motivates you and remind yourelf of this each morning to help you get going.
- Eat a little something to give you the energy you need to complete the morning training.
- Be sure to get your digestive system working - coffee and a bite assists in speeding things along. If this doensn't work - plan a route with a loo.
3. While out running:
Once you've managed to get into the routine it's important to take note of a few safety precausions while out running in the dark.
- Whan and if you can try to find a partner
- Where the right gear. Dark colors are out, instead "dress like a christmas tree" says race director Felicia Hubber. Clip on lights and a headlamp are also must haves!
- If you have to go at it alone, find a safe, busy route with lots of visibility. Be sure to send your planned route to family members so that they know where you'll be going incase you need help.
There are many benefits to running in the morning and nothing beats starting your day with a run. Rise and shine and go try it!
Read the full Runner's World SA article here.