The idea of running in the morning sounds great. The quiet, the open road, nothing but you and the rising sun. It guarantees you will run before life gets in the way. And prevents you from feeling guilty about collapsing on the couch after work with TV and ice cream.

You can have your run and eat ice cream too! Here’s how to become a superhuman early morning runner and actually enjoy it:

1. Allow time for stretching and warm-up

If your body is used to running in the evening, running in the morning can be a shock to the system. Give yourself five minutes to loosen up your muscles, especially if you tend to be tight upon waking up.

It may also take your body a bit longer than usual to get going at your normal pace. Don’t let that frustrate you. Jog a relaxed mile to shake out any stiffness before you crank up the speed, taking deep breaths through the nose and out through the mouth.

As your body adjusts to morning runs, you may not be able to run your normal pace or distance. Be patient with yourself. Once your body acclimates to morning running, you’ll get back to hitting your regular paces.

2. Lay out your clothes the night before

This is a great tip for any early morning workout. Leaving your clothes right next to your bed or alarm minimizes the brain power you’ll need to get dressed and out the door.

Don’t skip on anything you’ll need to wear! If the morning forecast is chilly, put out gloves. If it’s going to be sunny, keep sunscreen nearby. The less time it takes to get ready, the later you can set that alarm.

3. Drink water immediately

Set out a full glass of water before you go to bed and immediately when you wake up the next morning, chug it. You’ll instantly feel awake and hydrated!

Our bodies naturally lose hydration as we sleep, so this will put some water back into your system before you go and work up a sweat.

4. Prepare any food the night before

For those who like some fuel before they hit the pavement, it’s best to prepare this the night before so you can sleep longer. Make sure you eat something easily digestible, as your stomach may be slow to start upon waking. Pick something with low fiber and low fat content.

Plain toast, half a granola bar, or a small banana with a teaspoon of peanut butter are all great options.

5. Meet a friend

Early morning conversation may not be your forte, but having another body to run next to will do wonders for your mood and motivation to wake up. Standing up a friend at 6am is just not an option.

6. Use caffeine

If all else fails, put a cup of cold brew in the fridge and gulp it down after your glass of water. Sometimes, the promise of a cup of coffee is all the motivation one needs.

7. Get Enough Sleep

Don’t plan to become an early morning runner if you can’t commit to an earlier bedtime. You still need to get 7 to 9 hours of sleep a night.

If you’re adjusting your sleep schedule by more than an hour, start by setting your alarm 10 to 20 minutes earlier. With your extra time, go for a quick jog around the block. (This is best to do when you’re not in the middle of training for a race.)

Each day, set the alarm 10 minutes earlier than the previous day until you are at your desired wake-up time. You should also be going to bed at the same time every night!

So, let’s say I usually wake up at 7:30 AM but want to start running at 6 AM. Instead of going to bed at midnight, I’d be in bed by 10:30 PM. The first day, I’ll set my alarm for 7:10 AM. The next day, 7:00. In a week’s time, I’ll be waking up at 6 AM.

Truthfully, running or exercise in general in the early morning is never going to be glamorous. It requires discipline and willpower. But once you establish the habit, you’ll never want to go back.

Looking for a running workout you’ll look forward to? Try my free treadmill HIIT workout!