Jul
13

7 Tips to Stop Wasting Precious Predawn Running Time

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In advance of the first Predawn Runner Challenge, I thought it’d be helpful to provide some advice on how to cope with the wee hours of the morning.  One of the key elements to successful predawn running is minimizing the amount of prep time involved so that you can keep your entire running experience compact.  The less time you need to prepare, the longer you can sleep.  Here are 7 tips to help you get out the door faster in the morning.

This is much faster than digging through your drawers.

Lay out your clothes the night before. This should be obvious, but if your clothes are organized (all the way down to having your socks unbundled), you can get dressed more quickly. If you have to stumble in a half-awake state in a dark closet, you will lose precious time and start your morning off on the wrong note.

Program your watch in advance. I use a Garmin Forerunner 405 for my runs; if I am planning intervals or anything that involves programming, I set it the night before so I only have to wait for it to acquire a signal and then push “go”.  I have seen others advise to leave the watch by a window overnight so that it already has a signal. I don’t use the heart rate monitor – if anyone has suggestions on how to set this up more efficiently, please add your thoughts in the comments.

Prepare any fluids or gels the night before. If you need to fill flasks or pack gels, get it done in advance, same logic as your clothing.  You should only need to take your fluids out of the refrigerator and stick them in your belt (I use, and highly recommend, the Nathan Speed 2R Auto-Cant Waist Pack).

Hydrate and nourish well the night before. I try to need only a sip of water before heading out, and definitely no food, even for the longer run. I find popcorn (specifically, the 100 calorie bags) a perfect nighttime snack to prepare for the morning run.  If it’s going to be long (more than 10 miles), then I have two.

Keep your bedroom alarm clock 10 minutes fast. This is a bit of a mental trick, but I find that I feel this saves me time in the morning.  It takes me 10 minutes or less to get ready, so I can get out the door before I even wake up.  Even if you know your clock is fast, you feel like you have found time by the time you reach the door to head out on your run.

Spring up at the sound of the alarm. Allow no doubt or thoughts of hitting the snooze button to enter your mind.  Commit yourself the night before to getting this run done.  Remind yourself how great the rest of the day feels when you have finished your predawn run (or, use any of the other 20 reasons to be a predawn runner that may help to motivate you).  Here are some other tips for beating back the snooze button temptation.

Set the alarm only as early as you need to, and no earlier.  I mean being precise down to the minute.  If I’m doing an 8-mile marathon pace run (7:00), then I allow 56 minutes for the run – if I want to be done by 5:30, then I set the alarm for 4:34 (keeping in mind that it is 10 minutes fast, so I can get out the door by 4:34 “real time”).  I make sure that I don’t have to “absolutely” be back on time, in case there is a problem (such as needing to slow down or, more typically, overshooting the distance).

Being efficient in your preparations is as important to predawn running success as being efficient in your running style.  It is much easier to get up in the morning if you know you are getting up as late as you can to meet your running goals. Does anyone else have any tricks that help them get out more quickly?

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Posted in Fitting It In
40 Comments Posted by Greg

  • http://blog.262quest.com 26.2 Quest

    I have been a predawn runner for going on 4 years now and wouldn’t change for nothing. I do most of these already. I don’t have a Garmin that I program and I like my clocks to be accurate :) .

    When it comes to fueling the night before I think it is absolutely key to getting a good run in the early morning since there is just not enough time to get fueled before getting out the door. My favorite is crunchy peanut butter on whole wheat toast – yummy!

    The one last thing that I would add is – DON’T get on the computer…. and don’t check the Blackberry! Too many times I have wasted a lot of time, had to cut a run short, or have even missed a run because I sat down to check the weather (I like precise numbers for my running log) and then got sucked into e-mail, RSS feeds, or even downloading that latest podcast for the run. I am still working on this and need to not go anywhere near the Blackberry or computer…… it is costing me sleep!

    Nice post!

  • http://blog.262quest.com 26.2 Quest

    I have been a predawn runner for going on 4 years now and wouldn’t change for nothing. I do most of these already. I don’t have a Garmin that I program and I like my clocks to be accurate :) .

    When it comes to fueling the night before I think it is absolutely key to getting a good run in the early morning since there is just not enough time to get fueled before getting out the door. My favorite is crunchy peanut butter on whole wheat toast – yummy!

    The one last thing that I would add is – DON’T get on the computer…. and don’t check the Blackberry! Too many times I have wasted a lot of time, had to cut a run short, or have even missed a run because I sat down to check the weather (I like precise numbers for my running log) and then got sucked into e-mail, RSS feeds, or even downloading that latest podcast for the run. I am still working on this and need to not go anywhere near the Blackberry or computer…… it is costing me sleep!

    Nice post!

  • Greg

    Thanks for the comment Tim, and you are spot on about the Blackberry and computer; I overlooked that tip so thanks for bringing it up. I’ll admit that I sometimes check the Blackberry, but have been fortunate to be disciplined enough (thus far) to put it down right away. Which raises the question as to why even pick it up at all. And your nutrition approach sounds wise, good balance of protein and carbs.

  • Greg

    Thanks for the comment Tim, and you are spot on about the Blackberry and computer; I overlooked that tip so thanks for bringing it up. I’ll admit that I sometimes check the Blackberry, but have been fortunate to be disciplined enough (thus far) to put it down right away. Which raises the question as to why even pick it up at all. And your nutrition approach sounds wise, good balance of protein and carbs.

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  • http://www.gregstransformation.com Greg@Greg’s Transformation

    I’m a predawn runner in the summer time here in Texas, there is just no way around it. While all these things are great I have one problem and that is that I prefer to “take care of some business” before my runs so I have to wait at least 15 minutes from the time I get up until I can get started on getting dressed. Sometimes less sometimes more. I just don’t like to get into a RED ZONE situation. Another blogger has some ideas on that but I prefer to do it at home if I can help it.

  • http://www.gregstransformation.com Greg@Greg’s Transformation

    I’m a predawn runner in the summer time here in Texas, there is just no way around it. While all these things are great I have one problem and that is that I prefer to “take care of some business” before my runs so I have to wait at least 15 minutes from the time I get up until I can get started on getting dressed. Sometimes less sometimes more. I just don’t like to get into a RED ZONE situation. Another blogger has some ideas on that but I prefer to do it at home if I can help it.

  • Aaron Smith

    The big stumbling block- attending to… ahem… biological needs prior to leaving the house. Not the type of thing you want to deal with in the dark, 5 miles from your house (although I have come face-to-face with foxes, deer, and various other wildlife in the process).

  • Aaron Smith

    The big stumbling block- attending to… ahem… biological needs prior to leaving the house. Not the type of thing you want to deal with in the dark, 5 miles from your house (although I have come face-to-face with foxes, deer, and various other wildlife in the process).

  • Greg

    Understood Greg – sometimes one does need to allow a little extra time, if I had that situation, I would certainly want to account for it to.

  • Greg

    Understood Greg – sometimes one does need to allow a little extra time, if I had that situation, I would certainly want to account for it to.

  • Greg

    Hi Aaron, thanks for stopping by. I am lucky enough not to have that as a concern (I can only think of one run ever where that came up, and it was far later in the morning – not pretty either, as it was also mid-winter), but I can understand how one would need to allow a little extra time for that.

  • Greg

    Hi Aaron, thanks for stopping by. I am lucky enough not to have that as a concern (I can only think of one run ever where that came up, and it was far later in the morning – not pretty either, as it was also mid-winter), but I can understand how one would need to allow a little extra time for that.

  • http://runningrecon.blogspot.com Drew

    How about taking suggestion # 1 a step further? Wear your running clothes to bed! Of course, some of that Febreze may be in order before that can happen. :)

  • http://runningrecon.blogspot.com Drew

    How about taking suggestion # 1 a step further? Wear your running clothes to bed! Of course, some of that Febreze may be in order before that can happen. :)

  • Greg

    Drew, I confess that I have actually worn running shorts to bed for that very reason. But not a shirt. I think I was heading out at 3:45 to do a 20 miler the following morning, before my wife had to get into work early.

  • Greg

    Drew, I confess that I have actually worn running shorts to bed for that very reason. But not a shirt. I think I was heading out at 3:45 to do a 20 miler the following morning, before my wife had to get into work early.

  • http://brianvinson10.blogspot.com Rev. Run

    I leave my stuff in a pile so I can just grab and go. If it’s a shorter run, it’s no problem just grabbing my socks, shorts, watch, and iPod and getting out, but with longer runs, I have my stuff ready to go in a pile by the front door. I usually need a little fuel before the run, so I’ll grab a handful of peanuts or M&Ms (or an energy bar for a long run). I have to take care of the pit stop before I run – every morning, like clockwork. I’ve had some bathroom emergencies on my runs, and there’s only one course I run with a restroom available…

    If I set an alarm (I usually don’t), I’m usually awake 5-10 minutes before it goes off.

  • http://brianvinson10.blogspot.com Rev. Run

    I leave my stuff in a pile so I can just grab and go. If it’s a shorter run, it’s no problem just grabbing my socks, shorts, watch, and iPod and getting out, but with longer runs, I have my stuff ready to go in a pile by the front door. I usually need a little fuel before the run, so I’ll grab a handful of peanuts or M&Ms (or an energy bar for a long run). I have to take care of the pit stop before I run – every morning, like clockwork. I’ve had some bathroom emergencies on my runs, and there’s only one course I run with a restroom available…

    If I set an alarm (I usually don’t), I’m usually awake 5-10 minutes before it goes off.

  • Greg

    Thanks Brian, seems the pit stop issue is pretty common. I find that I’m often up before the alarm too – my problem is that I then try to sleep the extra 5-10 minutes, and end up waking more tired than I was earlier. I need to learn to just get up and go if I’m up early like that.

  • Greg

    Thanks Brian, seems the pit stop issue is pretty common. I find that I’m often up before the alarm too – my problem is that I then try to sleep the extra 5-10 minutes, and end up waking more tired than I was earlier. I need to learn to just get up and go if I’m up early like that.

  • http://c2boston.blogspot.com/ Brian

    Looks like some great advice. I lay out my clothes/gear the night before, I think that helps alot. I also find that it helps to move my alarm clock out of arm’s reach so I have to get up to turn it off. I’ve got a Garmin Forerunner 305 with heart monitor. I haven’t set it up the night before, I’ll give that a try. It usually finds satellites within a few minutes. But the heart monitor doesn’t take any time to set up.

  • http://c2boston.blogspot.com/ Brian

    Looks like some great advice. I lay out my clothes/gear the night before, I think that helps alot. I also find that it helps to move my alarm clock out of arm’s reach so I have to get up to turn it off. I’ve got a Garmin Forerunner 305 with heart monitor. I haven’t set it up the night before, I’ll give that a try. It usually finds satellites within a few minutes. But the heart monitor doesn’t take any time to set up.

  • Greg

    Thanks for your comment Brian, the alarm clock tip is a good one. I think there is a future blog post in strategies for making sure your alarm clock is effective. Thanks for the note on the heart rate monitor too, glad to know that it is pretty much a “get up and go” set-up.

  • Greg

    Thanks for your comment Brian, the alarm clock tip is a good one. I think there is a future blog post in strategies for making sure your alarm clock is effective. Thanks for the note on the heart rate monitor too, glad to know that it is pretty much a “get up and go” set-up.

  • Travis

    Greg — I am a devoted predawn runner — but I don’t just lay my clothes out the night before. When I get up to use the restroom any time after midnight I put my running clothes on and get back in bed :) That way when the alarm goes off all I have to do is jump up, put my socks and shoes on (which are already together) and head out the door!!!

  • Travis

    Greg — I am a devoted predawn runner — but I don’t just lay my clothes out the night before. When I get up to use the restroom any time after midnight I put my running clothes on and get back in bed :) That way when the alarm goes off all I have to do is jump up, put my socks and shoes on (which are already together) and head out the door!!!

  • Greg

    Genius, Travis! Why not put your socks and shoes on too? Just kidding. As I mentioned in an earlier reply to Drew, I have slept in my running shorts, but not my shirt. Thanks for your comment.

  • Greg

    Genius, Travis! Why not put your socks and shoes on too? Just kidding. As I mentioned in an earlier reply to Drew, I have slept in my running shorts, but not my shirt. Thanks for your comment.

  • Twinkx11

    New to your blog by way of Runblogger. I’m a predawn runner too and a fairly new runner as well. 8 months. Running a 10K on Sunday. Wish it was being held predawn! Have made my way thru a few of your posts and have enjoyed reading them. T.

  • Twinkx11

    New to your blog by way of Runblogger. I’m a predawn runner too and a fairly new runner as well. 8 months. Running a 10K on Sunday. Wish it was being held predawn! Have made my way thru a few of your posts and have enjoyed reading them. T.

  • Greg

    Thanks for visiting and your comment – much appreciated, and good luck on your 10K. I find I actually run a little better at the usual “race” times – more awake. The only challenge is knowing how/what to eat in advance. For a 10K, I usually don’t worry about it.

  • Greg

    Thanks for visiting and your comment – much appreciated, and good luck on your 10K. I find I actually run a little better at the usual “race” times – more awake. The only challenge is knowing how/what to eat in advance. For a 10K, I usually don’t worry about it.

  • Jrminter

    I have the weather on my Firefox toolbar. That is all I check. It has been helpful to see the weather map in motion before heading out for over an hour. I have gone to “Plan B” – the treadmill at the Y when there was a big storm coming through.

  • http://gregstrosaker.com Greg Strosaker

    Good idea – I check it on my Blackberry if necessary; while it takes longer to load, there is less risk of getting distracted into something else.

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  • http://predawnrunner.com Greg Strosaker

    Thanks for visiting and taking the time to comment, and hope you find some useful information here. Best of luck on your 10K, and please keep in touch! I know what you mean about races starting too late.

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