Skip to content 
9 Benefits Of Running Before Sunrise (+ Tips To Get Started)
Let’s be honest, we’ve all set the timers for a morning run at least once in life but are too lazy to get off. Well, in this guide, I’m going to share 9 benefits of running before sunrise that will turn your lifestyle to sunny side up.
Running is a very convenient exercise, and when you’re off to a morning run, you’re losing calories. It also helps you reduce stress, and you experience nature like never before. A healthy morning run can rewire your brain to solve problems.
Did you know that 69 percent of afternoon runners don’t know the benefits of morning running? If that sounds like you then buckle up for the best 9 benefits of running before sunrise. We will also share some valuable tips to start running before sunrise.
Surprising Benefits Of Running Before Sunrise
There are multiple mental and physical benefits of running before sunrise. Let’s discuss them in detail to understand them better
1. Increased Metabolism
Yes, a good morning run can boost your metabolism rate and improve your cortisol growth. If you’re a hefty woman like I am, a morning run can help you shake up those pounds like feathers.
A study published in 2015 suggests that morning exercisers have a reduced appetite. So, manifest morning runs and stay away from Hemochromatosis.
2. Burn A Lot Of Calories
If you love burning calories, a good morning run might be your cup of tea. When you’re running early in the morning, you improve your fat metabolism rate. This also means that you’re reducing body fat and getting in shape.
Related Article: “Does Running Burn Belly Fat And Love Handles? (5 Easy Tips)“
If you’re serious about reducing that lousy lump, focus on burning 400-500 calories per session. To reach that level of burn, your running stop should be anywhere between four to five miles.
3. Lower Risk Of Heart Attack
An early morning run is a great opportunity to lower high blood pressure and LDL cholesterol. This way, you don’t ever see a heart disease in life. When you eliminate bad cholesterol, your arteries stay clean and you remain in better shape.
Better arteries mean better oxygen intake to your heart. That means increased blood flow throughout your body every beat.
This might surprise you but when you become a regular runner, you’ve beat the odds of heart disease by 35 to 55 percent. And if you’re not sure how long before sunrise is it light enough to run, it’s around thirty minutes.
4. It’s A Convenient Exercise
Running is a super convenient way to stay healthy both physically and mentally. Today, more than thirty thousand adults in Ireland run regularly.
Studies reveal that runners have a 25% to 40% reduced chance of premature death. This makes running an effective exercise for busy people to maintain their health.
Related Article: “7 Captivating Benefits Of Running In Your 40s + Tips To Know“
So, yes, running is a great aerobic exercise to fulfill your calorie cut and is one of the amazing benefits of running before sunrise.
5. Experience Nature Like Never Before
The benefits of running don’t stop at burning calories. According to the University Of Exeter, and the NHS, being an outdoor runner can improve your physical and mental health. If you take your running route to forests, and beaches, there’s a great opportunity to lower blood pressure when heading out the door.
Another study suggests that the time spent in nature can boost your mental stability. It can also reduce the chance of Aneurysm and stroke. Don’t miss out on the pleasures of morning runs, and start your day with positive energy.
If you’re curious about, when is it light enough to see in the morning, it’s when the sun is 6° beneath the skyline.
6. Reduces Stress
One of the health benefits of running before sunrise is that it’s an instant stress reliever. Have you been stressed lately? A good morning run is a great way to reduce stress, instantly.
When you run off early in the morning, your body releases endorphins, and you reach a natural high. This makes you happy and relaxed.
Also, the morning sunlight exposure makes your body produce Vitamin D and improves your brain function.
And what’s a complete surprise is that morning runs make you reverse age, and help you sleep better at night. So, if you’re not a morning person, you should be by now.
7. Creative Problem-Solving
Running at sunrise time can improve your creativity and mental focus. If you need a boost in problem solving then a morning run can trigger the release of dopamine and endorphins to improve your analytical skills, right away. When you run, you feel free, especially when your route is Mother Nature.
Furthermore, running at dawn increases your Brain-Derived Neurotrophic Factor (BDNF) levels. And your memory retention gets a massive upgrade. All in all, adding running to your morning routine can boost your problem-solving skills and encourage creativity like never before
8. Enhanced Mental Health
Running in the morning or pre-dawn is a great cause to improve mental health and brain power. A study suggested that regular running can reduce anxiety and depression, which in a lot of cases is better than medication
Morning runners have better sleeping patterns and are rarely the ones with heart diseases. To get the best of running benefits, promise yourself a morning workout everyday.
9. Improved Quality Sleep
Runners sleep like no one else. Study shows that morning exercises improve sleep quality more than exercising at other times of the day.
That’s because running close to sleep or early morning improves their endorphin levels. I recommend runners to exercise at least 1 to 2 hours before bedtime to return to normal and promote sleepiness.
7 Useful Tips To Start Running Before Sunrise
Now that you’re familiar with the rewards of morning runs, it’s time for some pointers. Below mentioned are the seven tips to kick-start your running routine before sunrise:
1. Have A Solid Wake-Up Routine
Set your alarm clock 15 minutes former than usual to help with hitting the snooze button overtime. This will improve your sleeping patterns, and get you ready to run in the early hours of the day.
2. Stay Hydrated Before Sleep
Staying hydrated is important for morning runs. So, drink a glass of water before going to bed.
3. Get The Right Gear
Since it’s still dark outside, make sure to wear reflective gear and clothing to stay visible to motorists and other runners by the way.
Related Article: “Running With Or Against Traffic (+7 Tips For Road Safety)“
Also check the weather before heading out to dress accordingly and enjoy your run with maximum comfort.
Related Article: “9 Best Lightweight Running Jackets (Tried & Tested)“
4. Warm Up Indoors
Before you head out, spend a few minutes doing stretches or light exercises indoors to prepare your muscles for the big run ahead.
5. Start With Shorter Routes
Start with easy runs and shorter running routes. Then slowly increase the distance as your body gets used to the early morning routine.
Related Article: “Why Is Running So Hard For Me? (15 Easy Tips For Beginners)“
6. Enjoy The Sunrise
One of the 9 benefits of running before sunrise is exploring the beauty of the sunrise. Spare a moment to cherish the calming surroundings during your run.
7. Eat Up After Running
After your run, replenish your body with a healthy breakfast that includes a balanced amount of good fats, carbohydrates, and protein.
Conclusion
I hope you are ready for an early-morning energy buzz because the above 9 benefits of running before sunrise are too hard to miss out on. If you’re having heart problems or stressed out, running can be a great way to turn your life around.
If you loved this post, do check out Ten Great Benefits Of Running In The Morning And Afternoon That You May Not Know book by Louise Taylor.
Also check out our article on “7 Best Long-Sleeve Running Shirts (Backed By Research)” for a comfy and smooth run.
Frequently Asked Questions (FAQs)
Yes. Running early in the morning is safer than running late at daylight. That’s because there is less traffic in predawn than in broad daylight. Don’t miss out on the running before sunrise benefits.
You can run up to five minutes before sunrise, as Fajr prayer ends at that time. It’s advisable to finish your run before sunrise to make sure you complete it before the crack of dawn.
Yes, you should definitely go for a run before the sun rises. There are 9 benefits of running before sunrise. These include increased metabolism, balanced blood pressure, and much more.
