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Take a morning walk or morning run

Walking or walking in the morning is not only a great way to do something for your fitness, but it can also be a great way to start your new day because you take some time off for yourself, during which day maybe you do not have time. For a morning walk or run, you need to prepare yourself with the right outfit, diet, and motivation to be part of your daily routine. If you want to know how to start, start with the first step and read the article.


Method. 1 preparation

  1. 1
    Get the right clothing. If you want to walk or run in the morning, you have to be equipped for it. Even if you just want to walk, jog slowly, or do a light interval workout (take turns walking and running for a few minutes), the right shoes and clothes can be very helpful for you to feel comfortable and anticipate. Here are some things you should get: br>
    Go to a specialty store and get advice on the right sports footwear for your needs. You have to give your toes enough space, but sit well on the heel and mid-foot and do not push.
    Get light running clothes that make you feel good. Cotton is not suitable because it absorbs perspiration and leaves a damp, unpleasant feeling. Therefore, you should make sure that the socks are not made of cotton.
  2. 2
    Reserve enough time. Most importantly, you have enough time to walk or run. Determine in advance how long you want to be active – in 30 minutes a long walk goes out and 20 minutes are enough for running or for the interval training. Also, allow enough time for breakfast, showering, getting dressed, and preparing for the day.
    Running is not fun if it blocks your daily routine, so you have to hurry to get to school or work in time and feel even more “stressed” instead of being more relaxed.
  3. 3
    Plan your route. If you only want to run a few laps around the block, you do not need to plan anything, but if you want to run two or three kilometers, you can plan a track of the desired length online on a page like Gmaps Pedometer.
  4. 4
    Prepare music, if necessary. Some people prefer to walk or play with music, as they are more motivated, no boredom and the exercise becomes a pleasure. Other people, on the other hand, prefer walking or walking without music, giving their thoughts free rein and getting ready for their day. You decide what you prefer. Make a list of your favorite music and try it out.
    While running, you can prepare a list of uplifting music, while walking is also more relaxing and inspiring music.
  5. 5
    Make sure you have enough sleep. If you plan to get up to walk or run an hour early, you should also plan to go to bed an hour earlier. If you do not take that extra hour of sleep into account, you’ll press the snooze button on the alarm clock in the morning and not get out of bed at the scheduled time. Regardless of how busy you are during the day, you can always set yourself up if necessary to go to bed half an hour earlier.
  6. 6
    Set your alarm clock. Set a time when you want to get up and set your alarm clock accordingly. All you have to do is get up and start the fun!

Method.  2 First steps

  1. 1
    Get up right away and do not press the snooze button. That’s a very important point. If you press the snooze button, you will fall into a restless, unruly sleep. If you want to get it right and enjoy your walk or run, get up as soon as possible when your alarm goes off. Set your alarm clock away from the bed if necessary. When he rings, stretch your arms over your head, stretch your body and take a few deep breaths, drink a glass of water and go out into the fresh air, splash your face with cold water, and wake up is easier.
  2. 2
    Eat or drink something nutritious. If you want to have a lot of breakfast, you should wait 3-4 hours before you go running. Otherwise eat at least 30 minutes before a small snack, such as a banana, a low-fat roll, a small muesli or low-fat yoghurt, so you have energy and your circulation gets going.
    Do not walk or walk on an empty stomach. You’ll tire quickly and it can also make you dizzy.
    If you like to have coffee in the morning, you should definitely eat something. Coffee on an empty stomach can cause indigestion.
  3. 3
    Out into the open and off you go. You have the right outfit and your iPod with you, have also eaten a little and now you just need to go out and tackle the day. Run away if you wanted to run or go if you prefer. If you’ve planned a route, it’s great, if not, enjoy the environment and the feeling of doing something for your body and moving. There are different opinions in professional circles about whether to stretch before running or not; Some believe it affects the risk of injury, while others do not. Slight stretching is harmless if you want to do that.
    The house key can be attached to the lace so you do not lose it. You should consider whether or not to take along your mobile phone if you get lost or fall and need help.
    When you start to walk, make sure you’re in the right position: keep your spine straight, look straight forward and not on the floor, keep your elbows at right angles, shoulders loose, hips pointing forward, and knees raised only lightly, so that you light footed on the ground occurs, with the foot between the heel and foot center on the ground and rolls over the toes.
    If necessary, take a bottle of water with you, but if you are only 30 minutes or shorter on the way, this is not necessary if you have previously drunk water. (If the outside temperature is quite high, you should still take something).
  4. 4
    Use time for yourself. It may be the only time during the day that you have for yourself, so use it and think about things that are important to you. You could go over all the tasks and appointments that await you on this day or think about a yesterday’s event. You can also do the opposite and avoid any thoughts of today or anything that worries you and relax, concentrate on your breath and body, and enjoy the environment.
  5. 5
    Cooling down. If you’ve run long enough, go on for a few minutes to cool your body. If you left, go on for another two minutes. Your body temperature should return to normal before you eat, shower or continue with your daily routine.
  6. 6
    Stretch. After your morning run or walk, do some stretching exercises to make your body more flexible and prevent injury. A few exercises, such as bending to touch the toes with your fingertips, thigh muscle stretching exercises, or shoulder and neck loosening exercises, can be very helpful in recovering quickly after a workout. An exercise to stretch the calf muscle is to sit down on the floor with your legs spread and try to touch your toes with your fingers.

Method. 3 Stay motivated

  1. 1
    Find someone to work with. If you find it hard to get up to walk or walk in the morning, ask a friend if he / she wants to join you. This could be, for example, a friendly neighbor, a flatmate or a roommate, or simply a morning person who likes to get up early and live nearby. If you do it with someone else, you have to be in charge of that person and probably will not stay in bed instead of doing your morning round.
  2. 2
    Join a recreational running club. Runners and walkers meet almost everywhere and many meet in the morning before work. You may be expected to run several kilometers, although there are beginner groups, and you are running here with people of the same fitness level. Joining such a group is also a great way to break through for the morning rounds.
  3. 3
    Do not let the bad weather stop you. If it’s raining or windy, that should not be an excuse to stay in bed for another hour. If you do not want to run in the rain and cold, you could sign up at a health club and unwind on the treadmill. It certainly does not feel as good as it does outdoors, but it’s still better than doing nothing.
  4. 4
    Think of all the benefits and benefits of having a morning walk or run. Every time you would rather stay in bed for an hour longer than completing your morning sports program, remember what it brings you, and it will make it easier for you to start the day actively. You have time for yourself, even if it is only 30 precious minutes before your everyday life catch up with you. Your body will be grateful for the movement and reward you with more energy during the day. Keep this in mind and you will soon see that you do not want to miss your morning sports program any more.


  • Running is also good for the brain, so try to walk in the morning, before work.
  • Even if you do not feel like morning sports, force yourself to do so. After 10 minutes of physical activity you will be happy and wonder why you resisted so.
  • If you live in the countryside or in a rural area, look for the wildlife that you can observe early in the morning.
  • Set your alarm clock at least two feet away from the bed so you’ll have to get up to turn it off. Then do not lie down again so you do not fall asleep again.
  • Eat something light after exercising to be fit during the day.
  • Walking and running should have a therapeutic effect, so do not be too ambitious, otherwise you will have sore muscles the next day and no desire to carry on. * Always start slowly.
  • If it is still dark outside, wear white clothes or preferably reflective clothing. With dark clothes you can easily be overlooked and injured by motorists.
  • Choose different running routes and change the running speed to avoid programming your body. If you are running to reduce weight, change your running distance regularly.
  • If you hear music while on the move, turn down the volume to respond to potential hazards.
  • Find out which stores are open at this time (cafes, petrol stations that are open overnight, etc.) so you know where to find help if you get into trouble.


  1. If you live in an unsafe area, take all the security measures necessary for your safety.
  2. Do not do any stretching exercises before running. Heat up first and then do some stretching exercises, otherwise you can easily hurt yourself.
  3. If you’re running a very long distance, make sure you know how to find your way back! You do not want to get lost.

What you need

  • iPod / MP3 (optional)
  • Clock (optional)
  • Matching clothing
  • Alarm clock and keys
  • Bottle of water
  • Matching shoes

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