How I Use the Time Change to Start My Morning Exercise
Every year, I eagerly await the autumn clock change because I have plans for that extra hour in the morning. Setting the clocks back is a wonderful opportunity to start a morning routine, as you can wake up an hour earlier without feeling like you’re waking up an hour earlier. It’s a great way to get into a winter routine .
Unfortunately, we’re still in Daylight Saving Time . But I’ll take advantage of it while I can, as the fall switch to Daylight Saving Time gives us an extra hour in the morning (even if it’s mercilessly ripped from our evening routines). I’m not a morning person by nature, but my day always works out better when I exercise earlier, so I’m going to use this extra morning hour to exercise instead of resetting my body clock to wake up later. I recommend all my fellow night owls do the same.
When to Wake Up If You’re Taking Advantage of Jet Lag
So, you can use that extra hour to sleep in—if you need it, take it. But personally, I’ll be setting my alarm an hour earlier, starting this Sunday (November 2, the first day of winter time in 2025). An hour is enough for a simple strength training session or a short run with a quick shower before the official start of the day. I set aside one day a week for sleep, and for me, that’s Saturday. On days when I’m not training, I still wake up on schedule, but I use the morning hour for something fun or relaxing, like reading a book.
If you want to get in a full workout and need more time than the allotted hour, this is still a good way to soften the blow. For example, you could wake up 90 minutes earlier (according to the clock) and still feel only 30 minutes earlier than usual (according to your circadian rhythm).
How to Plan Morning Workouts
On the first day, when you wake up “early,” everything will be as usual. But now, as you begin your morning exercises, you’ll have to come to terms with the winter darkness. It will gradually creep in, with dawn lagging a few minutes each day, until your morning run will likely end up completely in darkness.
If you’re running early in the morning, be sure to get a headlamp to help you see better and be seen. I have a Petzl Tikkina , which I bought last year because Petzl has a reputation for reliability, and the Tikkina is one of their most affordable models. It’s worked great for me, so this year I’ll probably get a rechargeable one , which replaces the three AAA batteries. The rechargeable battery is designed to last well even in cold weather, which will be very convenient. Also, consider wearing brightly colored clothing, a reflective vest, or something like the Noxgear Tracer to make you easily visible on the side of the road. I have a neon pink jacket that shines on cold, dark mornings.
At the gym, keep in mind that the pace of the establishment may change. The regular clientele may change, and there may be more or fewer people than you’re used to. But even if everything stays the same, there’s something luxurious about being able to take your time when you usually have to do your last few exercises and rush off to work. Enjoy that extra hour.