The benefits of morning jogging

| November 27, 2023

In the realm of running, a debate constantly rages about the best time of day to lace up your shoes and hit the pavement. Some swear by the energy boost of an evening run, while others tout the advantages of a midday jog. However, a growing body of research suggests that an early morning run might provide the most benefits for both your body and mind. By exploring the health impacts, sleep benefits, and emotional payoff of morning jogging, it becomes clear that rising with the sun and hitting the road might just be the best way to kick start your day.

Health Benefits of Morning Running

When you commit to running in the mornings, you’re not just getting a head start on your day. You’re also taking significant steps towards improving your overall health. Scientific research has shown that AM runners can experience a variety of benefits, from weight loss to a healthier heart.

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Morning exercise is an excellent way to kickstart your metabolism. This early boost helps your body burn calories at a higher rate throughout the day, aiding in weight loss or healthy weight maintenance. Additionally, studies have found that aerobic exercises like running can help lower blood pressure and reduce the risk of cardiovascular diseases. By making morning jogging a part of your routine, your heart will thank you in the long run.

Running also helps to strengthen your immune system. A consistent morning run can decrease your chances of getting sick by boosting the number of white blood cells in your body. This is particularly beneficial during cold and flu season.

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Improved Sleep With Early Morning Runs

In the hustle and bustle of modern life, a good night’s sleep can often feel elusive. But did you know that a regular morning run might just be the ticket to better slumber?

Studies have found that people who exercise in the morning have a better quality of sleep compared to those who don’t. Morning runners often find it easier to fall asleep at night, experience fewer awakenings, and generally sleep more deeply. The reason for this lies in the relationship between exercise and body temperature. Running raises your body temperature, and a post-exercise drop in this temperature can help to promote sleepiness.

Moreover, running in the morning can help regulate your body’s internal clock, or circadian rhythm. This can lead to more consistent sleep patterns, which will make it easier to wake up in the morning and feel more refreshed throughout the day.

Boosting Your Mental Health With Morning Jogs

Physical health isn’t the only area in which morning jogging shines. There’s also a wealth of evidence to suggest that an early run can have a profoundly positive impact on your mental health.

Running releases endorphins, otherwise known as "feel good" hormones. This natural mood booster can help to alleviate symptoms of depression and anxiety. Starting your day with this kind of natural high can set the tone for a more positive and productive day.

Moreover, running can provide a much-needed break from the digital overload that many of us experience. Stepping away from screens and immersing yourself in the sights and sounds of the morning can help to reduce stress and enhance mental clarity.

Effective Training Through Morning Runs

If you’re training for a specific event, like a marathon or a 5K, morning runs can be particularly beneficial.

Firstly, most races take place in the morning. By running at the same time each day, you’re training your body to be ready and raring to go at race time. This can help you to perform better and potentially achieve a new personal best.

Additionally, running in the morning can help to improve your discipline and consistency. It might be tough to get out of bed at first, but over time, your body will adjust. You’ll start to appreciate the quiet and peacefulness that comes with being one of the few people awake.

The Joy of Morning Runs

Beyond the physical and mental benefits, there’s something uniquely joyful about morning runs.

The world feels different in the early hours. The air is crisp and clean, the streets are quiet, and there’s a sense of tranquility that’s hard to find at other times of the day. You have the opportunity to witness the world waking up, which can be a profoundly peaceful and beautiful experience.

Moreover, morning runs provide an opportunity for some much-needed ‘me time’. Before the demands of the day set in, you have this time to yourself. It’s an opportunity to reflect, plan your day, or simply to enjoy the moment.

In summary, the benefits of morning jogging are numerous and wide-ranging. From health improvements and better sleep to mental boosts and effective training, there’s plenty to gain from setting your alarm a little earlier. So why not give it a try? You might just find that it’s the perfect way to start your day.

Benefits of Running on an Empty Stomach in the Morning

The concept of running on an empty stomach early morning, often known as fasted cardio, has garnered significant attention in fitness circles. Several research studies suggest that there might be notable benefits associated with this practice. Fasted cardio can lead to higher fat burn, improved metabolic efficiency, and increased growth hormone levels.

When you run early in the morning before eating, your body is in a fasted state, having used up its glycogen stores overnight. In this state, your body is more likely to burn fat for fuel, which can aid in weight loss efforts and improve body composition. Moreover, running in a fasted state can increase your body’s insulin sensitivity, thereby assisting in the regulation of blood sugar levels.

Moreover, morning runs on an empty stomach can cause your body to release more human growth hormone, which aids in fat loss and muscle gain. It’s also associated with anti-aging benefits. However, it’s crucial to listen to your body and make sure you’re not pushing yourself too hard or risking nutrient deficiencies. Eating a nutritious meal after your morning run is highly recommended to replenish energy stores and aid recovery.

Remember, it’s always essential to consult with a healthcare provider or a qualified fitness professional before making drastic changes to your workout routine or diet.


In conclusion, there is a multitude of compelling reasons to make morning running a regular part of your routine. The health benefits, both physical and mental, are significant and wide-ranging. From kick-starting your metabolism and boosting your immune system to promoting better sleep and enhancing your mental health, the case for jogging in the morning is strong.

Morning runs can also help you train more effectively, especially if you’re preparing for a morning race. The discipline and consistency gained from regular morning runs can be incredibly beneficial. Moreover, running on an empty stomach in the morning can potentially lead to increased fat burn and other metabolic benefits.

Furthermore, the joy and tranquility that come with morning runs are unparalleled. The opportunity to start your day with some peaceful ‘me time’, watching the world wake up around you, can set a positive tone for the rest of your day.

The beauty of morning running is that anyone can reap its benefits. Whether you’re a seasoned athlete or a beginner, getting up a little earlier to start your day with a run can be a game-changer. So, the next time you contemplate the best time for a run, remember the numerous benefits of morning jogging. Lace up those running shoes, embrace the early morning, and set the tone for a healthier, happier day.