My First Early Morning Run—and a Zillion Mistakes
Yes, you read that right. After running consistently since 2010, I had never ventured out for an early morning run—until recently. By “early,” I mean between 4:00 and 6:00 a.m.
So, what changed? My 50K race training plan did. Apparently, acclimating your body to uncomfortable, unfamiliar conditions is part of the preparation process. And let me tell you, I learned a lot—mostly by doing everything wrong.
Despite running for years, I assumed I knew enough. That assumption was my first mistake. Experience in one domain doesn’t translate perfectly to new contexts. When it came to early morning runs, I was green as lettuce.
The only thing I got right? I remembered to start my Strava app. That’s it.
I didn’t prepare my clothes the night before. I didn’t pack my hydration or nutrition belt. I went out without water or energy gels. I had no pre-run snack. I forgot to hydrate post-run. I didn’t check the route for lighting conditions or temperature. My headlamp was barely charged. I didn’t wear a phosphorescent vest. Yet somehow, I went out, completed nearly 6 miles, and came home not just alive—but wiser.
Even minor preparation can make or break the early run experience. You need sleep. You need gear ready. You need food and fluids before and after. But above all, you need intention.
If you’re planning an early run, you must go to bed early. Aim for a full seven hours of sleep. Wind down 30 minutes before bedtime: dim the lights, shut off your screens, and signal to your body that the day is done. I was in bed by 9:30 p.m. and it made a difference. Sleep is not a detail—it’s a requirement.
After a full night’s rest, your glycogen stores are already depleted by about 50%. Your body has been repairing itself, and it needs fuel. A pre-run snack replenishes muscle and liver glycogen and gives you the energy to run with clarity and strength.
Some people prefer to run fasted. The theory is that it encourages fat burning. I haven’t dug deep into that yet, but it’s on my list of topics to explore.
After the run, don’t wait to refuel. I made a quick shake with rice protein, chlorella, maca powder, agave nectar, and bananas. That helped kickstart recovery. Your muscles need protein and simple carbs to rebuild.
Running in the dark adds new risks. I didn’t scout my route ahead of time. I didn’t wear reflective gear. Thankfully, my headlamp had a red rear light, which helped. I ran on the right side of the road, facing oncoming traffic, which is especially important in Cyprus, where we drive on the left (British-style).
If you’re cycling, on the other hand, you follow car lanes. But as a runner, always see the cars coming. It might just save your life.
Once upon a time, I wasn’t a morning person. I was a chain-smoker, a junk-food eater, and chronically fatigued. These days, I wake before the alarm.
If you’re not yet there, try this: put your alarm clock in the next room. You’ll have to get up to silence it, which increases the chances you’ll stay awake. Avoid using your phone as an alarm; the radiation and notifications are not sleep-friendly.
Keep a window slightly open for fresh air, even in winter. If you wake with a stuffy nose, stale indoor air might be the reason.
This run reminded me how much of success comes down to mindset. Eight years ago, I couldn’t imagine waking up at 4:30 a.m. to run. I was a smoker and a sedentary person. Now, early runs are part of a larger transformation.
To change your habits, you must first change your thoughts. Commit to your goal, manage your time, and adjust your environment. The body will follow.
Was it messy? Absolutely. But firsts often are. What matters is that I showed up, learned from my mistakes, and lived to tell the tale. My next early morning run will be better. And the one after that, even better.
Every mistake is a lesson. Every run is a step forward.
Stay tuned—these lessons are making their way into an upcoming update of my book 42 Tips That Will Make You a Better Runner.
The journey continues.
Discover more in my book: “42 tips that will make you a better runner” where I share my experience of more than ten years of running.
Disclaimer: This article shares personal opinions and experiences. It is not medical advice. Always consult a qualified healthcare professional before making any health-related decisions. Use this information at your own risk.
