4 Amazing Benefits of Morning Runs

Sneha Christall
5 min readAug 12, 2022


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It is true.

How you start your day massively impacts how the rest of your day goes. Having been part of the ‘remote work club’ ever since 2019, finding the right balance between work and an active lifestyle has always been a priority for me. However, only recently have I begun actively focusing on making better decisions for my body and mind.

Being someone who loves the endorphin rush post a good workout, I enjoy cardio more than any other form of exercise. I personally prefer outdoor environments over working out at home — and consequentially, two of my favorite cardio workouts are swimming and running.

I began running in the morning since April this year and have tried to remain consistent with my efforts ever since. What I absolutely love about running is that you do not require a fancy gym membership, any particular workout equipment or a trainer. All you need is a pair of good running shoes and you are all set!

In this blog, I want to share some of the benefits I personally experienced by making a few lifestyle changes — waking up a little earlier in the morning to devote 30–40 mins of my day for a run in the park.

1. Weight Loss & Muscle Building

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Running burns approximately 100 calories per 1.5 kilometer, and it is known to be the best form of workout, if weight loss is your goal. As it is a metabolically-driven exercise, you will burn calories even after your run.

For better overall results, you must combine running with a healthier diet. You could start by cutting out sugar and reducing consumption of red meats, processed foods and takeaways. I usually eat home-cooked (mostly vegetarian) food six days of the week and relax my diet over the weekend, when I may go out to explore a new food joint or cook up something extravagant 😁 Indulging in your favorite comfort food once a week is absolutely alright, if you also remember to control your portions.

By combining daily morning runs with a more mindful diet, I lost 4 kilos over the last 4 months!

However, weight loss is just one metric that you could use to evaluate your runs.

With consistent stress & strain to your muscles, their composition is reconstituted considerably. The results? You look and feel stronger, your stamina builds up, helping you run longer & faster!

2. Improved Cardiovascular & Lung Health, Better Immunity

Running is proven to reduce bad cholesterol levels, lower your chances of developing diabetes and several cardiovascular diseases.

For those with asthma or other such allergic conditions that cause breathing difficulties, running may help alleviate these symptoms.

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In fact, running helped me improve my lung strength and reduce my own asthmatic episodes by up to 95%.

While running works effectively for some, it may also cause ‘exercise-induced asthma’ in others. It would be ideal to consult your physician on the best possible route, if you belong to the latter category.

Running is also proven to improve your immunity over time. As it is an aerobic activity, it helps improve your upper respiratory health, reducing your chances of catching a cold and other such common infections.

3. Mental Health & Wellbeing

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While most of us begin running due to certain fitness goals, it soon becomes an essential part of our day that goes a long way in improving our mood, energy levels, creativity & productivity!

In fact, a 2016 study on exercise & its effects on alleviating depression, suggests that exercise is ‘as effective as psychotherapy and prescription meds’ in improving one’s mental health and wellbeing.

As running is a test of endurance and involves goal setting, it is implicitly rewarding in nature — helping reduce your stress levels, while building up your self-efficacy and confidence.

On the days that I run, I experience better clarity of thought and ideas, which helps fuel the quality of the rest of my day.

4. Time Management

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When you develop the habit of waking up early for a morning run, you are effectively starting your day earlier and getting your body to move within the first half of the day. As a result, you would have better sleep patterns — sleeping early, so you can wake up early the next day.

When I start my day with a run, I push myself into a more productive zone — I complete my basic chores sooner, and the rest of my day is freed up for work & leisure.

Best Practices

Here are a few best practices to consider if you want to start running —

  1. Set a tangible goal & stick to it with a plan

Set a tangible, realizable goal such as I want to run 500 meters in one go, or I want to reduce 2 kilograms in the next 2 months, or I want to reach the fitness levels required to trek the Himalayas! Stick to it by developing a plan for yourself, you can also track your progress using apps/ devices like Strava & Fitbit.

2. Combine running with other workout forms

Running can help reduce overall weight & tone your lower body. But you can combine it with other targeted workouts such as weights for toning your arms, or Pilates to improve your core strength. I love Chloe Ting & Blogilates’ workout videos.

3. Listen to your body

Begin your runs with stretching exercises. Combine running & walking, so you do not end up overexerting yourself. Have a pre-running snack like a banana or a handful of nuts. Hydrate yourself before, during & after your run. Rest when you need to. Studies suggest that 30–40 mins of running for 5–6 days of the week is optimal.

4. Run with a friend

Finding it hard to hold yourself accountable? Team up with a friend so you can encourage each other.

In Conclusion…

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Running has obvious physical health benefits backed by science. But, it is also meditative in nature, providing one of life’s simplest lessons — nothing worth having comes easy. And, if you put in the work, taking each step as it comes, there are very few things that you cannot accomplish.

Running will build your endurance, helping you tide over different crises with a demeanor of poise.

Running is measurable — your progress is tangibly evident in the form of speed & distance covered. Whenever in doubt, look back and see how far you have come — you’ll be sure to surprise yourself!

I hope you enjoyed reading this blog. If you would like to connect with me, drop me a message or email me at snehamchristall@gmail.com.



Sneha Christall

Wanderer, writer, memory collector.