10 Benefits of Running in the Morning for Men and Women

  • postauthorOnsurity Editorial
  • postdateNovember 26, 2024
  • postreadtime9 min read
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Still Hitting Snooze? Time to Get Up and Get Going

You’ve got the new shoes, the sleek running outfit, and the fancy watch to track your every step. You’ve promised yourself, “Tomorrow, I’ll start running.” But when the alarm rings, it’s the same story. Snooze. Again.

Whatever the reason, every time we delay, we’re robbing ourselves of a healthier, longer life. Let’s not wait for an emergency to remind us that our health is on the line.

Running, one of the simplest and most effective forms of exercise holds the key to a healthier, longer life. As Oprah Winfrey once said, “Running is the greatest metaphor for life, because you get out of it what you put into it.

Studies show that in India, 41.3 per cent of adults are not fulfilling the World Health Organisation’s recommended level of physical activity — 150 minutes of moderate to vigorous exercise per week. Health benefits aside, running also leads to a feeling known as runner’s high, which causes a sense of euphoria and helps you feel relaxed and calm. Additionally, analysis has also revealed that aerobic exercises, like running, actually lower blood pressure.

Whether it’s a jog, a sprint, or marathon training, there’s no wrong way to run. But running in the morning stands out as especially powerful. It sets the tone for your entire day, boosting your energy and mental clarity.

So why wait any longer? Tomorrow isn’t just another day- it’s your new start. Lace-up those shoes, and let’s hit the road!

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Why is Morning an Ideal Time for Running?

Many people are of the opinion that running, regardless of the time of day, is an essential activity. And they’re not wrong either. However, mornings are an especially favourable time for running.

To begin with, the air is often cleaner in the morning, and the chances of exposing yourself to polluted air is quite minimal. Furthermore, mornings are generally more peaceful when compared to the rest of the day. Fewer people, less traffic, and less noise only add to you enjoying your run without interruptions.

Additionally, yet another benefit of running in the morning is that it helps maintain your circadian cycle. This is a biological clock that regulates bodily processes. When you expose yourself to early morning sunlight, you are telling your brain that it is time to wake up and be alert.

Running in the morning also helps elevate your mood and prepares you for the rest of the day. So, set that alarm clock, put on your trainers, and get ready for that runner’s high!

Also read: 10 Best Health and Fitness Apps in India

top benefits of running in the morning

5 Benefits of Running in the Morning

1. More Energy

Morning runs, in most cases, undoubtedly boost your energy levels. Running stimulates endorphins in the body and increases circulation, and both of these lead to higher levels of alertness and vitality. A morning run is a great way to make sure that you are ready to tackle whatever the rest of the day has in store.

2. Better Sleep

Many studies show that regular exercise improves the quality of sleep. Running every morning means more regulated sleep patterns, meaning it becomes easier to fall asleep and stay asleep at night. 

3. Weight Management

You already know that to lose weight, you need to burn calories. As such, running and jogging are great ways to do this. However, if you’re looking to lose that extra belly fat or simply want to maintain your current weight, a morning run can help you meet your goals by improving your metabolism, so you burn more calories. 

4. Stress Reduction

As we have already pointed out, exercise releases endorphins. These feel-good chemicals in the brain can naturally relieve stress and improve mental health. If you’re starting the day with a run, you create a calm, focused environment that sets the tone for the rest of the day.

5. Better Mood

The same feel-good chemicals that you release when running also lead to a sense of well-being. That said, morning runs can also lead to greater emotional and physical resilience while at the same time propping you up for a more optimistic outlook on life.

5 Physical Health Benefits of Running in the Morning 

In the aforementioned section, we outlined five general advantages of running. Here are five more benefits from a physical point of view.

1. Stronger Heart

Running is a brilliant way to strengthen your heart. It improves cardiovascular health and can lower the risk of heart disease. Research shows that over time, running even 5 to 10 minutes per day at slower speeds is associated with reduced risks from all causes, including cardiovascular disease. 

Running can strengthen your heart. It improves cardiovascular health and can lower the risk of heart disease. As one leading Indian cardiologist puts it, running increases blood flow, reduces blood pressure, and strengthens the heart muscle.

2. Healthy Lungs

Regular running improves respiratory function by increasing lung capacity. When your lungs become better at taking in oxygen and exhaling carbon dioxide, you experience better endurance and respiratory health.

3. Stronger Bones

 

Running is what is called a weight-bearing exercise. Your bones work against gravity, stimulating and strengthening them. And as you grow older, such exercises increase bone density and reduce the chances of osteoporosis. 

4. Improved Muscle Tone

Running also maintains muscle tone. This is especially visible in and around the legs and core. The result: a better physique and admiring glances.

5. Enhanced Immune System

Physical activity boosts your immune system. And regular running boosts the production of your white blood cells, necessary for fighting off infections and diseases.

Gender-Specific Benefits of Running

People of all ages and genders can benefit from running. As already pointed out, many advantages are universal, such as better health for your heart and respiratory function. However, there are some gender-specific benefits that running has to offer as well.

Benefits of Running for Men

 

Men who incorporate running into their routines can gain a great deal. Here are a few benefits of running for men:

  • Enhanced Libido: A regular running habit can improve sexual health by boosting testosterone levels.
  • Better Prostate Health: Studies have found that those who run daily have a better chance of avoiding prostate problems. 
  • Less Stress: If you’re in a demanding profession, running is a way to reduce your risk of stress. 

Benefits of Running for Women

Women can also enjoy the advantages of running daily. Some of the key ones are:

  • Reduced Risk of Breast Cancer: Studies have found that regular exercise like running can reduce the risk of breast cancer. 
  • Improved Bone Health: As they become older, women are at an elevated risk of bone-related ailments like osteoporosis. Running can reduce this risk and keep you mobile for years.
  • Hormonal Balance: Running can help regulate hormone levels too. This is one of the lesser known advantages of running that can be of great help to those undergoing hormonal fluctuations.

Also read: Onsurity x Cult Fit: Enabling Fitness for Working Professionals

Summary: Top 10 Benefits of Running

Based on the above, here is a round-up of the 10 pluses of running daily in the morning. 

  1. Improved Cardiovascular Health
  2. Weight Management
  3. Stronger Bones and Muscles
  4. Enhanced Respiratory Function
  5. Boosted Immune System
  6. Stress Reduction
  7. Improved Sleep Quality
  8. Increased Energy Levels
  9. Enhanced Mood
  10. Improved Mental Health

Given the advantages, it makes sense for HR departments to recommend morning runs as part of employee wellness programs in the workplace.

Advantages of Running in the Morning vs. Other Times of Day

While running at any time of day can provide many health benefits, morning runs have unique advantages. Let’s look at some comparisons.

Morning vs. Evening Running: Physical and Mental Benefits

1. Physical Benefits

1.1 Morning Runs:

  • Morning runs can boost metabolism. This causes extra burning of calories throughout the day. Very helpful for those aiming to lose weight.
  • Often, morning runners find it easier to stick to the routine. They are less likely to get sidetracked by the day’s demands or unforeseen events.
  • Exercising early in the morning can help regulate your sleep-wake cycle for a more consistent sleep schedule.

1.2 Evening Runs:

  • Your body temperature is naturally higher in the evening, which may lead to better performance. The muscles are warmer, for greater flexibility and strength.
  • Running in the evening can be a good way to help you unwind after a day of work or study.

2. Mental Benefits

2.1 Morning Runs:

  • Starting your day with a run can boost mood and energy levels.
  • Many morning runners say that they are capable of greater focus throughout the rest of the day. Their cognitive abilities become enhanced with morning runs.

2.2 Evening Runs:

  • Evening runs can help to decompress after a stressful day. The physical activity can clear your mind.

Quick read: Basic Home Workout Routine

Tips for Starting a Morning Running Routine

You know what they say: starting is the hardest part. Here are some pointers to help you begin, overcome obstacles and gain the benefits of morning runs.

1. How to Get Started

1.1 Practical Advice for Beginners

In the beginning, set realistic goals. Planning a shorter run is better than planning a long one that will leave you fatigued. With time, you can add to your running distance and track your progress. Buy a good pair of trainers to avoid injuries and stay comfortable. If you find it convenient, you can choose a spot that’s scenic, green, or otherwise enjoyable.

1.2 How to Make Morning Running a Habit

It’s important to set your alarm for the same time every morning. This creates a proper routine for you to start. Keep your running clothes and shoes ready the night before so that you wake up motivated. Often, running or jogging with a friend or a group is more fun, and keeps you consistent. In the beginning, you can make a plan to run three times a week, and increase it to daily. You can even track your progress with an app.

2. Overcoming Challenges

Often, tiredness or a lack of time get in the way of your run. Make sure you get enough rest and sleep. You can vary your schedule by going for shorter runs. Even a few minutes is beneficial for your health.

3. Staying Motivated

Set realistic goals and reward yourself for reaching milestones. If you can, try new routes to keep things interesting. Many people have found that listening to music or podcasts makes the run more enjoyable. Keep reminding yourself of the joys of running!

Related read: Benefits of Drinking Water

To Sum Up

The benefits of regularly running in the morning are both physical and mental. Running boosts metabolism and helps to add positivity to your day. After the run is over, you can face the day’s challenges with a clear and fresh mindset.

Morning runs are also great for your sleep patterns and to boost energy levels. Each day becomes more fulfilling.

Always remember that the benefits of running every day are worth the effort. A good strategy for beginners is to set manageable goals. If you achieve these, you can increase the distance and perhaps even the pace.

Once you hit the road, you’ll discover how fulfilling going for a run first thing in the morning can be for your body and mind. There’s no better time to start than right now. As author Karen Lamb puts it: “A year from now you may wish you had started today.”

As an employer, it is vital you encourage employees to remain healthy and fit. A good way to start is by giving them access to employee healthcare benefits. You can also conduct weekly exercise challenges, rewarding those employees who manage to get their workouts in. But, if you want a healthier and more productive workforce, you need to look beyond the benefits of running and exercise.  

That’s where Onsurity comes in. Our business health plans are designed to help MSMEs and startups provide affordable employee healthcare to their teams. With Onsurity, employees can access healthcare benefits like doctor teleconsultations, discounted health check-ups and medicine delivery and fitness tracking.   

The Onsurity App is a simple and effective way for an employee to track their steps, and get them moving. It’s how healthcare should be.   

FAQs:

1. Is running 30 minutes in the morning good?

A 30 minute morning run is great for benefits such as cardiovascular health, more energy, and setting a positive tone for the day.

2. Is it good to run as soon as you wake up?

Before starting the run, it’s a good idea to do some light stretching or warm-ups to prepare yourself.

3. Is it good to run on an empty stomach in the morning?

Some people are fine with running on an empty stomach. Many others have a light snack and beverage for energy.

4. Can running shape your body?

Certainly. Running can improve the muscle tone of your body, especially the legs and core. 

5. What are the primary benefits of running in the morning?

Morning runs boost energy, improve mood, enhance sleep quality, and regulate your circadian rhythm.

6. Does running in the morning help with weight loss?

Yes, morning runs can aid in weight loss. They burn calories and boost metabolism. 

7. What should I eat before a morning run?

Choose a light snack with carbs and protein before you run. For example, a banana, a smoothie or a small cheese sandwich can add energy to your run.

8. Can running in the morning help improve my sleep?

Definitely. Morning runs can regulate your sleeping cycle, which means better sleep at night.

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