How to Train in the Morning Without Ruining Your Day
When I train in a marathon (showing off), I wake up much earlier than during my usual weekend runs. My ritual after jogging on days like this is to take a noon nap immediately afterward, or condemn myself to low energy levels for the rest of the day. I know that not only do I feel tired after a workout; As this runner on Reddit puts it , “I don’t understand how people can run in the morning and be complete people after that.”
Wait, shouldn’t your morning workout increase your energy levels instead of depleting it? This is not always the case, but for many of us, morning is the best (or only) time to get some exercise. So how do you prevent post-workout fatigue affecting the rest of your day? Focus on the three main areas below and you will reap the benefits of morning exercise and stay alert for the rest of the day.
Get the most out of your sleep
Chances are, you’re not tired of the workout itself, but of the lack of sleep the night before. This does not mean that you have to sacrifice your morning workout so you can squeeze out another hour of sleep: as we noted in debunking the most common sleep myths , each of us needs a different amount of sleep to be productive, and all “8 hours” is more a recommendation than a rule. If your sleep schedule is difficult, here are our tips for getting the most out of your sleep .
Refuel properly
First things first: Your nutritional needs will vary depending on your lifestyle and fitness goals. Second, despite the popular belief that this is “burning more fat,” there is no need to exercise on an empty stomach. “The advantage of getting calories [during] your workout [is that they] ‘save’ some of those internal stores and extend your time to depletion ,” says Trevor Kashi , Ph.D., biochemist and nutritional consultant who spoke to us. about refueling. before and after strength training .
So instead of working out on an empty stomach, consider eating some carbs first . Eat toast, banana, or oatmeal. And when you exercise, it becomes even more important to make sure you are getting enough protein in general.
Hydrate ( or moderate rate )
Proper hydration is the key to staying fresh and alive, I think. (Here’s our best advice on how much water you should drink before, during, and after your workout .) And while sports drinks are mostly nonsensical , the point of marketing them is correct: electrolytes are important, too. In this thread, electrolyte replenishment is the number one thing Reddit runners tell them what to do to recover from a long run. That said, if you don’t train for endurance racing, you probably want to avoid wasting money on health tricks and stick to plain water. As long as you drink enough to quench your thirst, you are fine .
Listen to your body
Of course, sleep, food and water are important. But how much of each you need to keep from feeling tired after your morning workout depends on the person, so listen to your body. Don’t try to force anything, one way or another. If you are still feeling exhausted by 11 a.m., it may be right for you to simply find a way to practice in the evenings.
Especially for runners: The majority (usually 80%) of your runs should be easy , and these easy runs shouldn’t confuse you. Make sure your training program isn’t too intense and you’re not in a rush to jog with ease on most of your runs.
And remember that post-workout fatigue can have other medical reasons, so if you suspect there is another reason you’re feeling unusually drained, see your doctor.