How to Run First Thing in the Morning Before Breakfast to Lose Weight

There’s no disputing that regular runs can contribute to weight loss. This form of intense aerobic exercise can blast around 700 calories in an hour, melting fat, toning muscles and giving you a sleeker figure. Runs are beneficial at any time of day, but for some people, hitting the pavement or treadmill first thing in the morning is the only way to go. Even though some fitness experts warn against early morning runs, citing low energy levels and increased risk for injury, if a pre-breakfast run is what works best for you, then take advantage of this time -- just make sure you’re doing it safely.

Instructions

    • 1

      Eat a nutritious dinner the night before. If you typically eat late in the evening, you will probably have enough glycogen stored to power your run without any feelings of fatigue or weakness.This is especially true if you ate foods rich in carbohydrates. If you eat earlier, such as at around 5:00 pm, indulge in a carbohaydrate-rich evening snack before bed to give you adequate energy for your run the next morning.

    • 2

      Warm up with some light activity, and spend a few minutes getting your head in the game. Sleeping for several hours and then not waking your body up with some movement and food can leave you feeling groggy.

    • 3

      Counteract this feeling by warming your core temperature with five to 10 minutes of brisk walking, which will also loosen your muscles and ease any tension that developed while you slept. Use this time to clear your mind as well, focusing on your upcoming run or what you have in store later in the day.

    • 4

      Take to the road, trail or treadmill, keeping at a comfortable pace that is challenging but without pushing yourself too hard. If you need to, gradually increase your speed until you’re at your max. Stay at this pace for the majority of your run, then begin slowing it down when you’re nearing the end of your route or time.

    • 5

      Try intervals for a more challenging morning run that will burn even more calories to contribute to weight loss. Run for three minutes at 90 percent of your max heart rate, then switch to a slower recovery pace for three minutes. Alternate this pattern for three or four more times.

    • 6

      Cool down after running to gradually reduce your body temperature and return your heart to a normal rate. Reduce your speed, returning to a brisk walk and then down to a regular walk; allot five to 10 minutes for this.

    • 7

      Stretch your major muscle groups for about 30 seconds to reduce your risk for pain or injury following your run. Spending adequate time cooling down is a vital part of a running workout, so don’t neglect this post-run activity.