How to Jog in the Morning

Jogging is one of those versatile workouts you can do any time of day and in almost any place. However, jogging in the morning calls for some preparatory steps to ensure you maximize your workout and feel energized afterward. Ultimately, the endorphins you release during a morning jog can reduce your feeling of stress, create a sense of well-being and even function as a mild painkiller. If you have medical concerns, visit your doctor before implementing a new fitness regimen.

Jogging in the morning can elevate your mood. Photo Credit fatchoi/iStock/Getty Images

Step 1

Get up early enough to eat a small breakfast and digest it properly before jogging. Allow at least one hour from the time you finish eating before you run. Healthful breakfast foods that can energize you during your run include whole grain toast, low-fat milk, unsweetened juice, berries or a banana. Keep your breakfast lighter and smaller, and you will be able to jog sooner.

Step 2

Warm up for your jog. In the morning, you need to spend more time lubricating your joints and warming up your muscles. Start with a slow walk, pumping your arms high to raise your heart rate. Breathe deeply, using your chest and abdomen. After about five minutes, do some gentle ankle and knee rotations and overhead stretches.

Step 3

Select a good jogging route. You may want to vary your route from day to day, but it should always be one that keeps you away from excessive bus fumes and traffic gridlock from morning commutes. Find a nearby park or track where other joggers convene. Jogging in neighborhoods works as well, but stick to blocks with fewer dogs. Aim to jog for at least 25 minutes, five days per week.

Step 4

Raise your heart rate with challenges on your morning jog. Hit the parcourse for some strengthening work. Combine muscle-building and cardiovascular exercise by wearing light wrist weights while you run. Avoid using weights heavier than 3 pounds to limit your risk of muscle or joint pain. Target different muscle groups by doing bicep curls, shoulder raises and triceps extensions. Try a route with a steep grade to target your thigh and gluteal muscles.

Step 5

Cool down from your jog. You still burn calories as you cool down, particularly if you jog fast or do sprint intervals that spike your heart rate. Reduce your speed to a brisk walk and slow down from there. Stretch your whole body with a series of yoga sun salutations.

www.livestrong.com