Read time: less than 3 minutes

Even the most passionate of runners struggle to resist the call of the snooze button – especially at 5am in the morning.

It’s easy to envy those who effortlessly rise with the sun, lace up their shoes, and chase those miles while the world is still asleep. For those not up to the morning hustle, the routine can seem grueling.

Yet joining the so-call 5am run club comes with a list of benefits that effect everything from your performance to your mental health. So, if your training has begun to plateau, setting that early alarm could be what you need to unleash the energy inside you.

We all remember our first 5am run. Truth is, we hated it. It was cold, gloomy, and probably we were so tired. But we stuck with it, and after a few runs, we fell in love. There’s just something about starting your morning with a burst of energy that sets you up for the day.

Why should you rise and run?

Early running gets your metabolism firing, helping you burn calories more efficiently throughout the day. By starting your morning with a burst of energy, your body’s natural rhythm gets off on the right foot.

Studies have also shown early morning running can give you a natural mood boost. It releases endorphins - happy chemicals which reduce stress and gives your mood a positive nudge.

And on the subject of mood, there’s something about the quiet of the morning that brings a sense of mental clarity. Come rain or shine, running before the world gets busy gives you a chance to focus on your goals, clear your head, and prepare for the day ahead. Own those hours.

And finally, life can be busy. School, work, social and family commitments - when your schedule is bursting, it’s often your run that has to give. By getting your session finished early, you’re prioritizing your training, and ensuring that nothing interferes with your fitness goals.

5 tips to conquer the alarm

1.Gradually adjust your sleep schedule

Start small. Gradually move your bedtime earlier by 15 30 minutes each night until you can comfortably rise early. This slow adjustment will help your body get used to the new routine while still getting the 7-8 hours of sleep you need to feel refreshed.

2.Prepare the night before

You can’t always trust your future self. So lay out your running clothes, shoes, and any other gear you’ll need before you sleep. By making the journey from dreams to doorway as smooth as possible, you’ll eliminate the temptation to hit snooze when the alarm goes off

3.Start with shorter runs

If you’re new to early morning running, don’t feel like you have to run a long way right away. Start with shorter, more manageable runs – even just for 15 - 20 minutes. As your body adjusts, you’ll more quickly shake off that morning rust, gradually increasing your distance and intensity

4.Give yourself time to wake up

Don’t expect to leap out of bed and into your running shoes. Give yourself time to wake up, stretch, and hydrate before hitting the pavement. A gentle warm-up will help your body transition from rest to activity and reduce the risk of injury

5.Set a goal

Having a clear goal for your run, whether it’s a distance target, a time goal, or simply a commitment to a specific number of runs each week, will keep you motivated. Also, track your progress to see how far you’ve come – your wins, big or small, are the fire that’ll keep your passion burning.

Own the morning



The 5am run is more than an early workout: it’s taking control. While the world sleeps, you’re out there chasing the high, owning the streets, and stacking the wins before breakfast. No distractions or excuses - just you, the road, and your unleashed energy pushing you forward.