If you're watching this at 00:13 AM and are planing on running at 06:00 I have bad news for you. Its lost mate.

To help “get my butt out of bed” for an early morning run, I eat an early dinner so that my urge to take a dump acts as a natural alarm clock that gets me up earlier.

I don't think that is really about waking up early, is more about going to sleep early

When i was in the midst of training, I would tell myself the guy who finished the last marathon in front of me didn't hit the snooze button. You want to get faster, you need to GET UP and train! Thanks for sharing as always.

I start my run 6:30am in the morning (sun rises at 7:10am), just to be away from crowd

I wake up at 4:45 every day. Take a pee and I'm straight back to bed 😴

Watching because I want to become a morning runner 🏃🏽‍♀️

I am definitely an early morning runner. Usually 4:45-5am start. 7-8 hours of sleep. Early to bed, early to rise no better way!

Helpful transitional items. Two things I know I used to struggle with was getting enough food and using the bathroom before a run. So now for a typical easy run, I wake up and drink 32oz of water and eat a banana. I wait a few mins and then use the bathroom. I usually use the bathroom one more time after a few stretches and then I’m out the door running. Enough energy to run, but not carrying the food from the night before. Thinking I might cover this on a future video. Have a good one! 💪🏾

I wake up for morning pray, do it, then hit the road 🏃‍♂️💨🔥

Everything you say is spot on and has worked for me. I was a night owl until three months ago when I decided to get back into running. The best time to have no interference with my running schedule is early morning. So, I go to bed now at 9:30pm and up at 4:30am. I get ready for my run watching your channel while warming up and then I'm out the door. I thought it would be hard for me to go from night owl to early bird, but no. Early mornings are so special in atmosphere; there are hardly any people or cars about. The city is all mine. It is the best.

Me watching this at 1:00 am planning for 7.00 am

I really need to do this along with a pre and post stretching routine. It’ll be life changing for sure!

My favorite advice from my grandfather 60 yrs ago was " even a chicken is smart enough to go to bed at dark and gets up when it gets light" ..it works with your natural systems in spite of all the distractions today..there really is nothing like greeting the start of a new day during your long run especially in the cool of a summer morning

Wish I was more comfortable running when it's still dark out but as a woman I prefer to wait until the sun rises :/

Thanks for this talk. Another help is to get all your running clothes & stuff ready the night before. It’s all there for you and is a bit of pressure to get going. I’ve prepared the night before, for like going to work, for years. Let me stay in bed as long as possible.

I need this! It gets to 102 as the high in AZ now, and even at 7 am it’s warm already 🥵 Need to start earlier until the gyms open again.

I woke up early,get out of the bed,hit the stop alarm button,go outside of my room, continue sleeping at the sofa in the living.When I open my eyes, it's already bright outside...haha...but still go out and run in the morning

Great video! I live on East coast and been trying to run early instead of 11:00AM-ish, warmest time of the day where I run less due to heat or humidity. My problem is not to got to bed early but actually got to sleep and wake up fresh and rested at 4:00-5:00 in the morning. I like your input, thank you !

Just recently subscribed to your wonderful channel. I suppose I'm lucky as I just love the mornings and with getting consistency from my Bondi 7's after some knee injuries ,, I don't even need an alarm. Thankyou for your informative video 👍

I love the way he explain, detailed and straightforward. GO SLEEP EARLY PEOPLE😁

Getting to sleep earlier was key for me. Im typically up at 3:50 AM, out running by 4:30 AM. I think the most important part is consistency. Dont let the cold winter, rain, or hot summer alter the schedule...

Disclaimer: I respect the choices of morning folks 👍🏼 For me as a perennial night owl I find many morning people an interesting breed. Some seem to think they’ve discovered some magic additional hours beyond the 24 we all equally get. Obviously it’s just a shift of the same sleeping and waking hours in our days. While some head to bed at 9:00 pm I’m heading out for a 20 mile long run after a days work, dinner and some time to relax. It can be just as quiet and peaceful in the evening as the pre-dawn hours. I can do the morning thing if I need to and unfortunately for me just about every race starts at a god awful 7:00 am! 😂 Anyway I know I’m likely I the vast minority on this but wanted to share my perspective from someone who frequently runs the night. 🦉 Oh and as an added bonus to night running, I’ve never ever had anything remotely close to needing a bathroom. 😎 💩 Cheers!

Prepare the night before and sleep earlier. Spot on!! But it's not going to be a walk in the park to achieve this.

Thanks Ko’. This was gold.

I love this video. I'm normally a night owl and started off running only in the evenings..I'm very slowly transitioning to sleeping earlier and getting up at 6:30am for a run.

Working from home has given me the opportunity to run in the morning before work but I didn't love it because I was so stiff at first. Found that taking the dog for a walk (about a half mile) before the run helps tremendously.

The best thing I’ve done in recent months is I started to set my alarm on my Apple Watch. I wake up to a vibration than a blaring noise and it’s helped me to get out of bed more easily. I also set it to airplane mode and turn off the HR monitor.

This video: exists Me, a college student with no sleep: I could never

Important too never underestimate your sleeping needs... Not everyone can function with 5h-6h and if you need 9h to feel well then sleep 9h.

Thank you, I NEEDED this!

Practical advice on dealing with prying myself for work at 5 30a...who knew running could be helpful for work?😏 For me, having lights (colored Christmas lights for the extra blue tones) on a timer that coincides with just before my alarm helps-it makes it so it’s harder to fall back asleep, and I can see to start moving around a bit. Weird, but it sure seems to work! Great stuff as always man-awesome advice, and I’m totally going to put some of this into practice!🙂

I am a morning runner as well and fall asleep around 9 pm and wake up around 4:30 am without an alarm everyday. It get's hard to keep this schedule during the holidays when there are several social obligations. I am the one that is usually the first one to leave or I'll arrive at the event after eating my dinner (lol). I just feel like I am in a better mood and have more energy in the morning + seeing the sunrise just makes me appreciate everything we have. I like the solitude, which allows me to think clearly before the noise of the day drowns it out.

Good advice actually said some things I wasn’t expecting

Thank you for sharing this Michael

I use a smart like that gradually brighten and reach the full brightness at my scheduled wake-up time. It works very well for me. It also does not shock me to wake up like an alarm clock. I feel much better waking this way.

Last winter I was super good about getting up early to run a few days a week. I kept that up for a good few months. I fell off the running wagon from spring into summer because of life transitions, but am now back at it since January or so. This time around I am not a morning runner and it's frustrating because I remember being one before. I do like having my run to look forward to after work so I'm not super motivated to try to become a morning runner again, but it is always painted as a goal. Everyone wants to be the person who gets up early every morning to exercise.

It's because I always see people at like 5:30 in the morning running outside my street and I'm like "but how, and why"

I have always believed that starting the day off with such a positive event will make the rest of the day so much better. Oh it takes discipline initially but it becomes addictive. I also love running under the cover of darkness and having few cars out there. Most road runners prefer "road" time instead of sidewalks or paved trails if at all possible. I definitely do anyways. I also like "my time" in the mornings for multiple reasons. Thanks for the video and happy running!

I appreciate how realistic this was compared to what other you tubers recommend (except for the fact that you need 6 hours a night...which is not realistic for me personally, but I understand that is just an individual thing and everyone has to work with what they got)

I wake up at 5am and am out the door by 5:15/20am and put in around an hour (10-12km). It’s easy peasy in the summer but so much harder in winter. I live in a cold climate in the mountains, so it’s that much harder to motivate yourself when it’s cold and dark and it is for the duration of the run. I follow it with a cold shower for 5 minutes, but the feeling afterwards is amazing. Another thing I do on my run is to stick on some Tiesto or Idris Elba to get me pumped and motivated. Yes, it’s crazy but it gives me that kick.

Great video. It helps me to get my morning with simple sweat. Not running but to jump rope or doing 50 reps of burpees. Then drinking apple cider vinager with water starts my morning greatly.

I was never a morning person; usually grumpy and hated getting up early since my teen years when I also liked to sleep at least 10 hrs if possible. As a professional musician, a late-to-bed and late-to-get-up schedule became even more built in. Running (started almost 10 yrs ago) changed that, along with retiring from our orchestra jobs. Because while I always thought I’d run better later in the day, I learned that if I don’t run early, I’m less likely to do it, and I have less energy the longer I wait. A late-afternoon 5K I did once proved it to me. Also, we usually drink espresso in the morning and try to avoid it after that. I also run better in cooler temperatures so another check-mark in favor of morning. Years of racing convinced me I can run fast early; I just have to get up in plenty of time. So now we’ve evolved to going to bed at what would be around concert intermission time and get up way earlier than what used to be in time for morning rehearsals. I check the weather the night before and figure out what I’ll wear. Drink a little water and a double shot soy latte and eat a little oatmeal or “mush” (overnight oats) maybe with blueberries, or at least a banana and a few bites of yogurt. Wait till I’ve used the bathroom enough which gives me time to digest, and try to get out and run. Of course on treadmill days I don’t have to worry about any of these details. But our Nespresso machine is what gets me out of bed knowing I’ll feel up to running soon.

You have the best KZfaq running channel bar none!! Getting up early sucks bad

Nice vid, thanks! Have you done a video on how your different shoes fit and what your fit preferences are? E.g., a thumb-width from your toes to the end of the shoe in the toe box. I’d think that’d be helpful during this quarantine for those who can’t go out and try on shoes.

I’m joining the army hopefully at the end of this year and I really need to build up some muscle and condition. I already take kickboxing lessons, running seems like a great way to relief stress and improve my mental health too :)

Since December 2019 i decided to run early morning. 4 am is my perfect running time. Then go to teach 7:40 a.m. Perfect time, perfect weather here in Ho Chi Minh City, Vietnam.

having to meet a few runners at a set time helps; the texting back and forth to confirm everyone is awake is similar to the puzzle alarm clock. It also helps to have a teenager that sleeps late. Just remember, it is sooooooo nice to have the run done so the day's events cannot ruin it!

Just binging all the videos!

Watching this to prioritise my health

Definitely easier when you’re used to getting up early for work!

When I would first wake up, I would do Duolingo for a couple levels. It was fun, I was learning, and it woke me up very quickly.

Waking up at 3am,can't sleep and watching this Video. Rather than tossing and turning; I would just rather wake up. Still not too safe to go out run, I'll wait till 430am and go for my run. Cheers.

Nah it’s all about the evening where’s my squad at!! With the sunsets coming down and the orange sky. Evening are definitely better. Plus I like sleeping. I still liked the video!

11:55 is pure facts. People love to say they don't have time to exercise but they'll sit down and watch two episodes of The Walking Dead then go play two full pugs on ESEA. People are looking for the next thing to bring them dopamine when in reality if you just got fit, you'd release that being outside or doing activities is the most fulfilling thing compared to time wasters. Everyone needs to read The Marshmallow Test so they can not only learn self-control but also about delay gratification.

Love the Endorphin 2 and especially 3, my Endorphin pro 1 just seem to sit there…pro 3 so smooth ! Elite is definitely a lot of fun ,so unusual and comfortable in the heel AND toe off, but it takes some getting used to.

very timely. always been inspired by your early schedule. I am tired after work so I have been thinking about this. Do you nap in the afternoon to build on that 5 hours you get at night?

I need this badly!

I don’t usually wake up at 4-5 but I prefer running at 7-8 am & what helps me is thinking about my running route the night before. Then I wake up excited to get after it.

Simple..... but not easy! Self discipline and Motivation!!! Not complicated

I run just about every morning around 6:30 am. Get up about an hour early for coffee before the run. I have been a morning runner for more than 20 years.

I have to start off my run at 4:15 or 4:20 AM to get my run in before work otherwise I have to run in blistering heat after work.

Great video. Any tips into morning warm up?

I'm a morning runner. Usually wake up 4:30 am. Eventhough it has become a habit but always struggling to wake up early in the morning.

Before COVID hit i was waking up at 4:30 and went to the gym ( it’s close by ) and would make it back home just before 6 to get my kid ready for school. It was a hard routine but I loved it. Aaaaand ever since I haven’t woken up that early to work out or run .-. I want to go back to that. I would try to sleep at 9pm, nothing later than 10.

For me, it’s a combination of going to bed early and having someone to meet in the morning (class at the gym or run club).

Was hoping you would make a video like this

Which watch have you used the get that sleep data? Great video cheers!

Yes! The dog pop up thing is back!

Great vid. I use an app that makes me do a bunch of math problems in the mornings. Cured my chronic snoozing.

I like the background

Liked subbed, great inspiration

You should do a low light running essential video

So so true!! BIGGEST hurdle is THE NIGHT BEFORE😅

The trick for me is to set my alarm for the time that I actually need to wake up. I also need a loud alarm clock.

I have been using sleep trackers (smartband from Sony ...with a Samsung Galaxy Watch & Galaxy Watch Active) for many years now. What I pay attention the most is how much of deep sleep I get every night. It is also super important to sleep and wake up on time that is good for you and add 7:00 to 8:30 of sleep every day, if possible. I normally get 3:30 to 4:15 hours of deep sleep ... that is OK for me if I'm sleeping total of seven and a half hours and I can't stand more then two days in a roll with 3 to three and a half of deep sleep.... the next night I go to bed earlier to get more probability I will get more then 4 hours of deep sleep . I feel the difference when I slept 8 hours but with ~2:50 hours only with deep sleep VERSUS 6 hours of total sleep with 5 hours of deep sleep. Also , for me, if I sleep bad ( low deep sleep below 3hs) for a third day in a roll then I have a feeling I'm about to get a cold and so I take a better care of myself and don't go running for a day. I hope this info also help you . Sleep trackers are not gimmicks , if you know how to interpret the data they give us , plus compare how we really feeling it can add a lot to our health

Kofuzi, I’ve been an early riser for most of my life. I just function better as a person waking up early. I really enjoy those quiet morning hours before everyone wakes up. My alarm is set for 5am every day but most days I’m up before the alarm goes off. I run six days a week and I’m usually out the door by 6:15 on week days. I give myself a little bit of extra chill time on the weekends. Waking up before 4am is insane! Super hardcore. I only do that when I have an early flight to catch! It’s impressive that you’re able to function with so few hours of sleep. I usually go to bed between 9 and 10pm and aim for about 7 hours a night average. Most nights I’m usually falling asleep on the sofa by 8:30 😂 There are some days where I’ll get less sleep because of a work dinner or an early morning flight followed by a full day of meetings and dinner with colleagues and I usually manage ok. But two or three of these in a row and I really start to feel it.

Kofuzi say ‘go crazy’ 🙏🏼

It’s working for me

Good video

I consider myself an early morning runner. Alarm goes off at 03:00 every morning, 2 cups of coffee and out the door by 3:40 for 8 miles. A shower and then off to work. Im in bed by 8:30. I enjoy it!

Cheers, my wife has pretty much banned me from exercising, so in a couple days I'll be starting my exercise before everyone is awake routine. I need to be finished by 6:30am, and I'm not a morning person. Wish me luck!

Ive been a morning runner for over 35 years.

I started changing my habits these last two weeks to run before work. I started going to bed 30 minutes early.

WOWZERS THAT'S EARLY 😳

I love morning running

What stick do you use for your gopro to control it while running? Looks like you make it move different directions.

I like to wake 30 min up before my run. So I set my alarm exactly for that. That way there is no time to snooze and it forces me to get out of bed right when the alarm goes off.

Maybe some of those 30 cups of coffee in a week cover the holes from 5h sleep and early mornings. :-D Good content, keep it up!

Who the hell goes to bed 21:30? This is crazier than wake up @ 4.

Might have to switch it up from evenings to mornings because I’m the uk it’s getting hotter (hot for us) in the evenings. Hopefully the coolness of the night will make for a better run in the early morning

@5:40 It has nothing to do with being antisocial if you do it because you have plans the next day. I usually go to bed at 8:00pm so I can get up early enough at like 4:00-5:30am to start. I don't get up that early every single day though. And, sometimes it takes me hours to fall asleep, oh well, (shrugs) I try. So, sometimes I get a late morning start, and I hate when that happens. Yeah, I sometimes set out my clothes to get ready faster the next morning too. You have a lot of good tips and ideas. I noticed you said you run doubles. I was wondering if you are running doubles daily? I didn't notice if you said that. How much time do you run for? Same amount every day? Do you change it up?

Putting the alarm on the otherside of the room and having a glass of water right next to it. Turn off the alarm and drink a glass of water. Never fails me.

I don’t use an alarm, but going to bed between 20-21 o’clock makes me wake up around 4 o’clock in time for my morning run.

I've never been much of a morning runner. I don't have trouble getting up or getting out the door, but my legs are really stiff. When I was getting up at 4am for my midweek medium-long runs during marathon training, it sometimes took me 5 miles to feel warmed up. The best thing I've found for this is to force myself to do some strides toward the start of the run. My legs will be screaming "what's wrong with you, that's impossible!", but I just make myself do it. And then I feel a little more normal! Usually by the 4th stride I'm ready to move for real.

Looking forward to my mid morning nap helps me get out of bed..

I'm a weird runner I guess. I'll run a 10K or 10 mile run (depending on how I feel) at 4:30 most mornings. I'm not a morning person but getting up is actually easy. Definitely lay out your stuff prior. The only thing that doesn't work for me is that my energy level after the run is horrible. Today, I ran a 10K and almost fell asleep at the wheel. I had to take a nap at noon... I'm getting around 6 -8 hours of sleep and I eat a normal breakfast after the run. By contrast, my best runs are still in the afternoon. I'm forcing myself to see the benefits of running early but... they're lost on me. Good vide though.

Tips to wake up early: set ur alarm earlier 👍

#1 set multiple alarm systems #2 actually get up #3 be motivated #4 get plenty of hydration

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