Most non-runners cannot comprehend the thought of waking up at 5am to go running before work. Even some runners have a tough time with it. I guess I am lucky because waking up early has always been pretty easy for me (well, not so much in high school or college, but after that). I thought I would share what a typical morning is like. The actual times vary quite a bit based on what time I want to get to work, how much I am running, and how much “other stuff” (strength, stretching, etc) I am doing.
The Night Before
I set out my clothes so I don’t have to search around for something to wear. This also avoids waking up Rob, who usually gets up later than I do.
I set my alarm with the time I plan to get up and a back-up time. (I actually used to set 3 alarms because I was always afraid my phone would die or not work so I would set a real alarm clock which is super loud.)
5:00 AM Wake-up
When my alarm goes off I typically get up immediately. I might browse my E-mails on my phone. I get a “Runner’s Quote of the Day” E-mailed to me and they come through around midnight, so I sometimes read them for motivation in the morning.
I get dressed, put in contacts, and make a cup of coffee.
5:20 AM Warm-up/Strength Work
I have started incorporating my strength work into my pre-run routine. I feel like it helps me warm up, it ensures that it gets done (instead of running extra miles), and the later I leave for my run the more light out it is. I usually do a combination of hip/glute strength work and abs. On my “strength” days I include arms. I try to make it a priority to do at least a couple of hip/glute/core moves every day. These are a combination of exercises I have learned from physical therapy and my chiropractor.
I also drink at least a full glass of water while I am doing this. Before I head out I do some dynamic stretches to complete my warm up.
5:40 AM Go out for my run
This time varies quite a bit, depending on when I wake up and how much I do before I leave. I guess my average weekly mileage is between 5-6 miles so I am usually out for 45-55 mins running, and then walk around a bit to cool down.
My new thing when I get home is not only drink water but also have a glass of chocolate milk. Its supposed to be a great recovery drink, and the sooner your body gets carbs and protein after a workout the sooner you recover. I used to spend time stretching after a run, and would then shower, and wouldn’t take in any calories until about an hour or more after I was done running. Chocolate milk is so fast and easy so there is really no excuse.
Of course, I spend some time stretching
And foam rolling
7:00 Breakfast Smoothie
Almost every day I make a smoothie that I drink while I am getting ready for work. I may also have a bowl of cereal, or bring a luna bar to work with me.
My go-to smoothie has consisted of:
frozen fruit (bananas and berries)
greens (spinach and kale) (I usually buy it fresh and freeze it myself), and some ice cubes
Natural peanut butter, some oats
And then liquid, usually OJ (I buy the kind with added calcium), iced green tea that I make myself and keep in the fridge, milk, or water.
7:10 AM Get ready for work
I carry my smoothie around with me while I get ready. If I need to be in early I just bring it with me.
How does your morning running routine go?