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Rise and shine

Supercharge your morning running routine with a few simple tweaks that will make you feel at your physical and mental best – both on your run and for the whole day ahead, says Liz Hollis

Heading out for an early morning run isn’t just beneficial for your fitness. It can energise your body and mind, as well as improve your running. And you’ll reap its benefits all day long.

“If you get out early, you’re more likely to complete your exercise that day,” says Rob Sears, fitness and performance coach for “Plus there’s less traffic, less distraction and your mind is clearer and more focused than later, after work.”

While it might seem tougher to head out in winter, those cold, dark mornings can bring even greater benefits. The freezing air wakes your senses and stimulates you, while running triggers a food of endorphins that elevate your mood during dark days.

You’ll stay focused and more productive all day, and research reveals a morning run may even improve your sleep that night.

“Give it a go. It can seem tough at first but you’ll love the positive changes it brings to your running – and your life,” says Rob.


Take the first few minutes to wake up your mind and body gently and set yourself up for the best possible day ahead,” says yogafor-sports-performance coach Chloe Brown from

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