10K Race in the Morning as an Evening Runner

I run three times a week and am currently training for a 10k. The race is in a month. My long run is up to 5 miles.

The issue I am having is that I usually run in the evenings usually around 9 pm. The race however is going to be in the morning.

I have tried to run in the morning, but every time I try I always have an extremely bad run.

I think I may have low blood sugar, so I don't really know what to eat or how early to eat before I go.

I'm just concerned because while I have great evening runs, I never feel like I have enough energy to finish the runs in the morning.

If that's the case how am I going to make it through a 10k on a Saturday morning?

Answer by Dominique:
Hi there,
Thanks for your 10K race question.

I know exactly what you are saying — I used to be an evening runner as well. Switching to morning runs can be quite a challenge and different experience. Let's break it down and look at a few strategies to help you tackle that morning 10K race with confidence, as follows:

1. Understanding morning runs
2. Adjusting your sleep schedule
3. Morning nutrition and hydration
4. Warming-up properly

Understanding Morning Runs

Running in the morning can be tougher for evening runners like yourself for several reasons. When you usually run at night, your body more or less gets conditioned to peak performance around that time. Waking up early and trying to run quickly after flips that routine upside down.

Morning runs require your body to activate much earlier. But that can feel awkwkard and sluggish when you are not used to it. This is why your morning runs can feel less enjoyable and effective.

One thing to keep in mind is that races come with an adrenaline boost. When you are training for something and want to do well, you are going to feel some nerves. Hopefully with a healthy mix of anxiety and excitement! When it is a bigger race, the crowd and atmosphere are an added dimension you'll feed off.

This is very likely to help you perform better than you might expect. Even if you're not at your usual peak, this added adrenaline can help carry you through. I have had so many races when going into it I felt not great. When I was simply not feeling it. Until I suddenly did. And then had a fine race. Trust that race-day energy to give you a good boost!

Adjusting Your Sleep Schedule

Now, I am not sure how practical this is. Most of us don't have the luxury of very flexible days. We wake up, go to work, come home, go to bed. So, ignore this idea if it does not work for you.

But one option you have is to try adjust your sleep schedule subtly. Try to go to bed earlier and wake up earlier in the weeks leading up to the race. Don't go too drastic. But every 3-4 days change the times by 15 minutes or so.

By the time race day comes, you might be used to waking up an hour earlier than normal, which gives your body extra time to wake up. Adjusting your sleep schedule is not easy. There may be some grumpy days! But practicalities aside, an hour can make a big difference in the morning.

Morning Nutrition and Hydration

Everybody is different. I'd say eating before a morning run is crucial. Then, when I am sitting down with my parkrun friends for a coffee every Saturday they tell me I'm the odd one for having breakfast before our weekly 5k. And I know a few people who don't eat before their Sunday long run either. So, you need to work out what works best for you.

Given you think low blood sugar is an issue, I would think getting some food into you is a good thing. Try to have your breakfast about two hours before the race. Again, I don't know the race start and how doable this is, but the earlier before the race starts, the better. Here are a few simple, easy-to-digest breakfast options:

Toast with jam - This is light, easy on the stomach, and gives you a quick source of carbohydrates.

Banana and a small handful of nuts - Bananas provide you with energy and potassium, which helps in preventing cramps. The nuts add a bit of protein and fat to sustain your energy levels.

Oatmeal - A small bowl of oatmeal with a bit of honey or fruit can give you sustained energy without being too heavy.

A 10k is not so long that you will have to think about carb loading. You just want something that is not going to upset your stomach and helps you fuel your run.

Remember, you want something that won't upset your stomach but will give you enough fuel to get through your run. What I often do is that I have breakfast about two hours before the race, then follow up with a gel about 30 minutes before the race starts. That type of approach could work really well for a 10k.

While we are talking food, I may just drop in a few thoughts on hydration as well. I try to be really well-hydrated the day before. On the day of the race, I have 1-2 cups of coffee and a glass of water. After that I try to keep my water intake to very tiny sips from a water bottle. It's a bit of a learning process and again, working out what works for you. But you want to make sure you are well hydrated, while also not being stuck in the long lines for the bathroom multiple times before the race.

Warming Up Properly

On race day, arrive early enough to avoid any last-minute stress. This will give you plenty of time to settle in, drop off a drop bag if you have it and focus on warming up and your race plan.

I spend quite a bit of time talking about how to warm up on my page about running stretches. A basic routine could include:

Gentle jogging - Jog lightly for about 5-10 minutes to get your blood flowing and muscles warmed up.
Dynamic Stretches - Incorporate stretches that involve movement, such as leg swings or arm circles. These help to prepare your muscles for the activity.
Strides - After your jog and stretches, do a few short sprints or strides. These are quick bursts of speed for about 50-100 meters. They help to get your muscles firing and ready for the race pace, but be careful not to wear yourself out.

Switching from evening runs to a morning race can be daunting, but with strategic preparation, you can do it! Adjusting your sleep and wake times, eating the right pre-race foods, staying hydrated, and doing a proper warm-up will make a significant difference.

Stay positive and trust in your training. Trust in the pre-race adrenaline. You've got this! Best of luck on your 10K race. Remember, running is as much a mental game as it is a physical one. Believe in yourself and enjoy the journey.

Kind regards,
Dominique