Get motivated in the morning to crush your run or workout

What do runners around the world share? A passion for running. There is an inherent motivation for the sport that runs deep within every runner. You’ve seen this passion in your friends when they get up at the crack of dawn for their morning run. You know they’re motivated in the morning. Watching them leaves you inspired and bewildered at the same time. You probably wonder what motivates them to wake up so early. It could be one of the quotes below or a powerful running mantra.

You’ve probably tried setting an alarm, prepping your running gear the night before, and even asked your running buddy for a wake-up call. But nothing worked! Try a motivation boost. Here are a few quotes to help you get motivated in the morning.

Motivational quotes

“The secret of getting ahead is getting started.” — Mark Twain

“Don’t just dream about winning, train for it!” — Mo Farah

“Run when you can, walk if you have to, crawl if you must; just never give up.” — Dean Karnazes

“Pain is temporary. Quitting lasts forever.” — Lance Armstrong

“Don’t run to add days to your life. Run to add life to your days.” — Ronald Rook

“It was being a runner that mattered, not how fast or how far I could run. The joy was in the act of running and in the journey, not in the destination.” — John Bingham

“The miracle isn’t that I finished. The miracle is that I had the courage to start.” — John Bingham

“Our greatest glory is not in never falling, but in rising every time we fall.” — Confucius

“The secret of getting ahead is getting started.” — Mark Twain

Get motivated to crush those morning runs!

These running quotes can do more than feed your soul – they can motivate your next run. They can help you get out of bed in the wee hours so that you can drink in the freshness and energy of the rising sun. They’re perfect for all runners, whether you’re a veteran or just started running today. Running in the morning will improve your mental and physical well-being. It can help you form lasting friendships with like-minded running enthusiasts. The next time you don’t want to get out of bed, use the inspirational quotes above to get you motivated in the morning. They will help prepare your mind along with your body for your next morning run. Don’t forget to warm up before your run. Complete these 4 stretches before you take off.

Take the first steps toward a healthier lifestyle when you start running today

Did you just discover running? Welcome! Did you start running again after a long layoff? Glad to have you back. Is 2021 the year you start running? Great news! The advice below is geared towards first-time runners, but can be applied to those returning from a break or injury. Wherever you are in your running journey, you’re about to embark on something amazing. It will include countless miles, early mornings, new friends, and plenty of finish lines! Take our advice, apply it to your journey, and start running today! Remember: every runner starts at square one.

Pro tip: don’t train alone! Learn how you can convince your friend to train for a half marathon with you.

Practice good form

It’s important to practice good form when you start running. Our advice and the downloadable infographic will get you started! Don’t start too fast. You want to remain in control and keep your body relaxed. Focus on your breathing and staying loose. Focus on what’s ahead of you, but pay attention to all of your surroundings. Also, make sure:

  • your legs and feet land underneath your body, not in front
  • your arms slide forward and back, not side to side
  • your elbows are at a 90-degree angle
  • your fists aren’t clenched
  • your shoulders are low and loose

Set a goal and find a training plan

Set smaller goals that will lead you to your large goal. Credit – Ed Sparks

One of the first things you want to do is set a goal. That could be a particular distance, a specific amount of time, or a certain event. If you’re just starting out, an ideal goal distance would be a 5K or 10K. Training for one of these distances gives you a taste of what running is all about. It’ll teach the basics that you can then apply to longer distances, like a half marathon. Whatever goal you set, you have to commit to it. Make sure you set smaller goals that lead to your large goal to keep you motivated and on track.

Make running easier

Running is simple, you put one foot in front of the other. But there are so many ways for you to make running easier. Take proper care of your body, especially when you’re just beginning. Getting more sleep, taking time off, and hydrating properly are just a few of these 12 tips that’ll make running easier!

Don’t skip the warm-up

An effective warm-up can help prevent injury.

An effective warm-up is crucial, especially if you start running today. You’re asking something new from your body and you want to make sure your muscles are awake. A proper warm-up can help prevent injury and keep cramps from occurring. Not sure where to start? Follow this 10-minute warm-up routine.

Stay motivated

Sometimes the motivation just isn’t there. The chances of skipping a run or missing a workout are higher with first-time runners. But you’re not alone! All runners face this dilemma. One of the best ways to keep your motivation level high is to find an accountability partner. This person will meet you early in the morning and make sure y’all complete the run. Yes, you guessed it, you’ll hold them accountable too! Here are 5 excuse busters that can help keep you on track.

Don’t miss your morning run

Your running journey will carry you to the finish line. Credit – Ed Sparks

Getting up for your early morning run can be difficult, especially for first-time runners. Completing an early morning run really sets up the rest of your day nicely! But the battle with your alarm clock is real. This is the case for veteran runners too! Use these 6 tips and they’ll help you get out the door for your morning run.

Long-run recovery timeline

You’re logging miles. Crushing your early morning run. Your weekend long runs are getting longer. What’s left? Learn how to properly recover from your long run with this recovery timeline. This long-run recovery timeline will help expedite the recovery process and help get you ready for whatever’s next!

This useful advice will help put first-time runners on the road to success. But if you’re returning from a long break or recovering from an injury, this information is just as beneficial. Start running today and get ready for an amazing running journey!

Become a more efficient runner when you learn to breathe properly

Proper breathing during a run is crucial. Poor or incorrect breathing techniques can lead to shortness of breath, muscle and joint stress, and even injury. To make the most out of every run, it’s vital for a runner to breathe properly, not overstress your body, and adjust when needed. This boosts your efficiency and the probability that you get the most out of your run or workout. In the beginning, these new breathing techniques might feel unnatural. However, with time and practice, they will become second-nature. They’ll get easier over time and you’ll become a more efficient runner. Make running that much easier when you pair these 12 tips with the breathing advice below.

Tips to help you be more efficient

   1. Perform breathing exercises

Become a more efficient runner when you learn to breathe properly.

When was the last time you focused on how you breathe? Pay attention to how you inhale and exhale. Breathing exercises can significantly enhance lung capacity and function. There are many breathing exercises that you can do whether you’re running or not. The trick is to decide which one is best for you. Consider the breathing techniques below. Note that times can be adjusted to fit your breathing pattern.

  • Pursed lips breathing – inhale for 2 seconds, fill your abdomen, purse your lips exhale for 4 seconds
  • Breathing through your nose – inhale through your nose, exhale through your mouth
  • Numbered breathing – inhale for 4 seconds, hold for 7, exhale for 8
  • Equal breathing – inhale the same amount you exhale

   2. Pay attention to form and speed

Proper form can help you breathe more efficiently.

Focus on your form and speed during your run at all times, from start to finish. This is a great way to prevent side stitches during your run. You’ll notice your body breathes differently throughout. Understand what your body is doing and what it needs. If you begin running too fast too soon, you’ll deplete your oxygen reserves and pay for it later in your run. Start off with a smooth and easy pace, then build up as your body adjusts. Form is vital too. Maintain good posture, with your head bent slightly forward. Keep it in line with the spine and don’t lean forward or backward too much. Keep your shoulders relaxed and away from the ears. Avoid slouching or hunching forward.

   3. Try diaphragmatic breathing

This is a form of deep abdominal breathing. It’s designed to strengthen muscles that support breathing. This technique is helpful if you hold a shallow breath. Chest breathing sometimes causes tension in the shoulders, making it feel natural to breathe from your belly. Diaphragmatic breathing is something you can do throughout the day. Pro tip: focus on this type of breathing during this 10-minute warm-up.

   4. Practice rhythmic breathing

Stretching before you run is a great time to practice your breathing techniques.

This technique maximizes your oxygen intake while reducing the stress on your body. Every time your foot hits the pavement, the impact puts stress on the body. To prevent imbalances in the muscles, alternate your breathing pattern with your left and right feet. This puts less pressure on the diaphragm. It also helps balance the impact of running on your body. Consider following the 3:2 pattern. It enables you to alternate which foot will receive the impact during an exhale. Take in a deep breath for three steps and breathe out for two. For fast runners, consider using a 2:1 pattern. Practice this type of breathing during your long run. Make sure you follow this long-run recovery timeline to begin the recovery process.

Running is a strenuous activity for the human body. It makes the respiratory and circulatory systems work harder than usual. The need for more oxygen and the necessity of getting rid of carbon dioxide accumulation puts stress on breathing. However, with these simple yet effective strategies, you can breathe properly and improve your running performance. If you ever feel like skipping your run or workout, use one of these 5 excuse busters and get after it!