Why I Run In The Morning

Summary

The author, Andrew Merle, advocates for morning runs as a transformative habit that enhances mental clarity, productivity, and overall well-being throughout the day.

Abstract

Andrew Merle shares his personal experience with running in the morning, emphasizing its profound impact on his work performance and mental state. He highlights the mental benefits, such as clearer thinking and a more optimistic outlook, as the primary motivation for his early morning routine. Merle notes that the solitude of the morning allows him to focus on his priorities without interruption, often leading to work breakthroughs. He also references research, like that mentioned in Tom Rath's book "Are You Fully Charged?", which suggests that morning exercise can improve mood for up to 12 hours. Despite the challenge of waking up early, Merle prefers the energizing effects of a morning run to extra sleep, aiming for 8 hours of rest per night. He believes that this habit has significantly improved his life and career over the past decade.

Opinions

Morning runs are crucial for mental sharpness and a positive attitude throughout the day.
The quiet morning hours provide an uninterrupted time for active meditation and priority setting.
Exercise in the morning, even just 20 minutes, can have mood-enhancing effects that last for many hours.
The discipline of running in the morning can override feelings of lethargy and cloudiness that might come from skipping the workout.
A consistent morning running routine has been a key factor in the author's personal and professional success.

Why I Run In The Morning

I never go into a big day without running first thing in the morning.

There is no doubt that running in the morning makes me better at work throughout the day — I think more clearly and overall have a more optimistic outlook on work and life.

Knowing I’ll be sharper all day is exactly the motivation I need to get out of bed at 6am when sometimes my body is screaming for more sleep. The overall health and fitness benefits are nice bonuses, but it’s really the mental benefits that keep me running each morning, day after day.

Morning is also the time when nothing else gets in the way. When I used to put off working out until later in the day, something would inevitably pop up — being buried in work, an unexpected meeting, last-minute requests, a co-worker’s birthday celebration, or just general laziness and fatigue. But nobody is looking for me at 6am (helped by the fact that I don’t check my iPhone before lacing up and heading out)!

I find that my morning run also gives me a great opportunity to think about the day ahead and my top priorities. Sometimes this gives me the aha moment I need to have a breakthrough at work, and at the very least it gives me a chance to think about things — work or personal — without being interrupted or distracted. I like to think of my morning run as a form of active meditation — it sets the tone and calibrates me for the day ahead.

And I see all of these benefits with just a 30-minute run at a very manageable pace (9–10 minute mile). That is all I need to feel better for hours and hours after the run finishes. Maybe it’s mental, but now when I don’t run, I feel lethargic, cloudy, and more irritable. My thinking isn’t as crisp and I’m sure my friends, family, and co-workers notice a difference in my attitude.

I will admit it is really hard to actually get out of bed, but once I do, it’s pretty easy to throw on a pair of shorts, t-shirt, and running shoes and go out for a 30-minute jog. Even on days when I’ve slept poorly the night before, I find that pushing myself to go out for the run actually makes me feel better than if I would have gotten an extra 30 minutes of sleep. But I definitely highly value my sleep and aim for 8 hours per night if possible (asleep by 10pm).

I started running in the morning over 10 years ago and it has changed my life and career more than any other habit.

Best-selling author Tom Rath summed up many of the benefits in his book, “Are You Fully Charged?”, noting that just 20 minutes of moderate-intensity exercise has been shown to improve mood and make people feel better for 12 hours afterwards. So getting your exercise first thing in the morning can set you up for success all day long.

Rath said it best — “You simply think better when you are active.”

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Andrew Merle writes about how simple it is to live well, including good habits for happiness, health, productivity, and success. Read more at andrewmerle.com and follow him on Twitter.

*This post was adapted from a previous story by Andrew Merle