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Hate Morning Workouts? Try These 6 Tips to Motivate Yourself

Hate Morning Workouts? Try These 6 Tips to Motivate Yourself

Despite the fact that I’ve been running for about three years now, I still hate getting up in the morning to do my daily workout.

Now, you might find that to be a bit surprising. Indeed, you might be asking yourself, “How the heck has this guy managed to wake up and run for three years if he hates doing it?” This is a good question, as it’s definitely a conundrum. The truth is, while I really dislike waking up early, I love the feeling I get after a run (runner’s high?). This rush, along with the physical benefits, keeps me going.

Additionally, I used to live in an area that was cooler in temperature, so I could run in the afternoon if I wanted to. That changed about a year ago though. Ever since, I’ve had to wake up very early because nowadays it’s far too hot to run outside anytime after 10 AM.

In lieu of that, I’ve discovered several simple tricks that have made it easier for me to abandon my warm comfy bed in favor of the brisk morning air. With these modifications, I can take all the health advantages my morning workout gives me.

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Read on and I’ll share them with you!

1. Plan ahead.

This is crucial. The hardest thing about getting up early for a workout is handling the logistics. Nobody wants to hear their alarm and think to themselves, “Ugh, now I have to find my running shorts, fumble around with my drawers in search of socks, and tumble downstairs to look for my water bottle.”

The key is to do all of those little things the night before. Have your workout clothes folded neatly on your nightstand, ready to go. Have your water bottle, phone, and shoes nearby as well. Everything you need should be within arms reach of your bed. It also helps to set multiple alarms, so that if you happen to sleep through one of them another manages to shake you from your slumber.

The fact is that, while we all have grand plans in the evening, the morning coats us in a glaze of laziness that takes a while to shake off. You need to give yourself every advantage you can get!

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2. Find a workout buddy.

I had one of these for a while, and boy was it awesome. Not only does it make it easier to convince yourself to get out there and do your business, it also means you’ll have pleasant company whilst working out, making it all go by much faster.

My running buddy and I had a good thing going for a while. Let me tell you, runs with a friend felt like they went by much quicker compared to when I went on a solo jaunt. Thirty minute runs felt like they lasted ten minutes or less, especially if we spent the time talking about a juicy subject.

3. Signup for a class.

If you go to college or live near a decent gym, chances are that they’ll have classes you can sign up for. These classes can range from yoga and cross country, to weight lifting and core strengthening. By signing up for an early class, you’ll feel more obligated to wake up in the morning, as you won’t want to disappoint your instructor and/or fellow classmates who might be depending on your presence.

It’s a lot like how you found it easy to read several books for a class, but found it difficult to get through even one during the summer. Different expectations lead to different results. You’ll want to hold yourself to high expectations. Signing up for a class can get you on the right track.

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4. Reward yourself.

No, I’m not saying you should plan on buying a cake and eating it after you go on a run. That’s not realistic if you want to reach your physical goals. What I’m saying is that you should be strategic. If you usually have a latte or caffeine-based drink in the morning, wait until after you’ve completed your workout. It will feel like more of an accomplishment if you can sit and enjoy something delicious after putting yourself through an early morning ordeal.

If you’re a big breakfast eater, maybe you can splurge and go to Dunkin’ Donuts for a tasty pastry after a run. You don’t want to overdo it, but treating yourself in this way from time to time does indeed make it easier to pull yourself out of bed in the morning.

5. Stay consistent.

The more days you wake up early to start your workout, the easier it gets. I don’t know what the scientific term is for this, but I’ll call it the “compounding effect.” The more you do something, the more you’ll feel obligated to keep on doing it, especially if you’re benefiting from it (which you definitely will be).

Once I had been running for about a month, there was a little switch in my brain that went off. It basically forced me to get out there and workout even when I was feeling lazy and tired. It’s hard to explain if you’ve never felt it before, so I’ll put it this way: the more you workout, the harder it becomes to stop. It almost become more painful to do nothing, than it is to get your muscles moving.

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6. Give yourself a bedtime.

I know, sleeping before 11 PM must sound ludicrous to most of you. However, it’s absolutely crucial if you want to be able to do your workout around 6 AM. It’s nearly impossible to find the motivation to workout if you’re running on six hours of sleep or less, which is why you need to force yourself to try and get around eight hours.

So, if your goal is to be out the door at 6 AM, be in bed by 10 PM. 7AM? Be in bed by 11PM. And so on and so forth. It is theoretically possible to get out there and seize the day on less than eight hours of sleep, but it’s hard to keep that up, especially if you happen to be a night owl (like me).

With these tips and tricks in mind, you should now feel confident about your ability to tackle the early morning hours. Try a few of these out for yourself, and discuss your results in the comments below!

Featured photo credit: American Girl/Nathan Rupert via flickr.com

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Last Updated on February 6, 2020

10 Simple Morning Exercises to Make You Feel Great All Day

10 Simple Morning Exercises to Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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