{"id":10599,"date":"2024-09-26T15:03:19","date_gmt":"2024-09-26T08:03:19","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=10599"},"modified":"2024-09-26T15:03:19","modified_gmt":"2024-09-26T08:03:19","slug":"early-morning-training-athletes-secret-time-management-weapon","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=10599","title":{"rendered":"Early Morning Training \u2013 Athlete&#8217;s Secret Time Management Weapon"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>I wasn\u2019t a morning person until one completely packed day that changed my thinking. It was a stressful day, but there was virtually no time to take a rest or squeeze in a workout. The only option left was to make an early morning training session before all the extravaganza begins.<\/p>\n<p><!-- End Ezoic - gen_under_page_title - under_page_title --><span id=\"ezoic-pub-ad-placeholder-901\" data-method=\"placement-service\"\/><!-- Ezoic - gen_under_page_title - under_page_title --><span id=\"more-9965\"\/><\/p>\n<p>I still remember waking up just after 4, having a quick half-asleep breakfast and taking my kayak at the crack of dawn for a 1.5-hour session. It was very exciting, but I was still nervous if I have enough time for everything that day.<\/p>\n<p>The moment I started my session everything began to change. Suddenly, all the haste started to subside and slowly I became very calm. <\/p>\n<p><!-- End Ezoic - gen_under_first_paragraph - under_first_paragraph --><span id=\"ezoic-pub-ad-placeholder-909\" data-method=\"placement-service\"\/><!-- Ezoic - gen_under_first_paragraph - under_first_paragraph --><\/p>\n<p>After 15 or 20 minutes my mind got quiet and I have even stopped thinking of what I had to do throughout the day. It was pure joy.<\/p>\n<figure class=\"wp-block-image\"><img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"533\" alt=\"Early morning training\" class=\"ezlazyload wp-image-11457\" srcset=\"https:\/\/theathleteblog.com\/wp-content\/uploads\/2019\/07\/Early-morning-training.jpg 800w, https:\/\/theathleteblog.com\/wp-content\/uploads\/2019\/07\/Early-morning-training-300x200.jpg 300w, https:\/\/theathleteblog.com\/wp-content\/uploads\/2019\/07\/Early-morning-training-768x512.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" src=\"https:\/\/theathleteblog.com\/wp-content\/uploads\/2019\/07\/Early-morning-training.jpg\"\/><figcaption class=\"wp-element-caption\">As I began my session I was able to disconnect and appreciate the beauty of the nature and the peace around.<\/figcaption><\/figure>\n<p><em>The best things was that I was able to carry that feeling with me throughout the day. I maintained peace, good sense of humor and generally was in a very good mood, despite the stress.<\/em><\/p>\n<p><!-- End Ezoic - gen_under_second_paragraph - under_second_paragraph --><span id=\"ezoic-pub-ad-placeholder-910\" data-method=\"placement-service\"\/><span data-ez-ph-id=\"910\"\/><!-- Ezoic - gen_under_second_paragraph - under_second_paragraph --><\/p>\n<p>I came a long way since that day. Though still exciting, waking up early is no longer a problem for me. And early morning training has become an almost daily practice of mine.<\/p>\n<h2 class=\"wp-block-heading\">Early morning training<\/h2>\n<p>It turns out many athletes and famous people schedule their training early in the morning. <\/p>\n<p><span class=\"ezoic-autoinsert-ad ezoic-under_second_paragraph\"\/><span data-ez-ph-id=\"999997\"\/><!-- End Ezoic - gen_mid_content - mid_content --><span id=\"ezoic-pub-ad-placeholder-911\" data-method=\"placement-service\"\/><span data-ez-ph-id=\"911\"\/><!-- Ezoic - gen_mid_content - mid_content --><\/p>\n<p>Some use it as a time management solution, others feel they have more energy early on in the day. There also seems to be a growing number of people (myself included) who see it as a time for meditation and brainstorming.<span id=\"ezoic-pub-ad-placeholder-113\" class=\"ezoic-adpicker-ad\"\/><span data-ez-ph-id=\"113\"\/><\/p>\n<p>And it makes so much sense. As you wake up the brain is least cluttered and most creative ideas and outside-the-box solutions pop up.<\/p>\n<p>A great bonus is that early in the morning everyone is asleep and there\u2019s nobody who can bother you. It\u2019s like spending time with yourself and accomplishing everything that you don\u2019t have time for during the day.<\/p>\n<p><!-- End Ezoic - gen_long_content - long_content --><span id=\"ezoic-pub-ad-placeholder-912\" data-method=\"placement-service\"\/><span data-ez-ph-id=\"912\"\/><!-- Ezoic - gen_long_content - long_content --><\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>There is always a high chance that something will come up in the afternoon and good practices are usually the first ones to go. <\/p>\n<\/blockquote>\n<p><em>Early morning training eliminates that.<\/em><\/p>\n<p><span class=\"ezoic-autoinsert-ad ezoic-mid_content\"\/><span data-ez-ph-id=\"999996\"\/><\/p>\n<p>The reason why I was able to maintain energy during that stressful day is because I had nothing more planned for the evening. I did not feel bad about missing something. My evening was free and I looked forward to relaxing instead of a long training session.<\/p>\n<h3 class=\"wp-block-heading\">What does the research say?<\/h3>\n<p>In fact, even if you\u2019re not pursuing athletic goals, <a href=\"https:\/\/academic.oup.com\/eurjpc\/article\/30\/3\/232\/6814439?utm_source=arnoldspumpclub.schwarzenegger.com&amp;utm_medium=newsletter&amp;utm_campaign=is-there-an-extra-benefit-of-early-morning-exercise&amp;_bhlid=9a1185cbfeda4a6325d5c3a1b87c8262efdc8ab8\">research suggests<\/a> that morning exercise might reduce a person\u2019s risk of stroke or coronary heart disease. <em>Compared to exercising later in the day.<\/em><span id=\"ezoic-pub-ad-placeholder-127\" class=\"ezoic-adpicker-ad\"\/><span data-ez-ph-id=\"127\"\/><\/p>\n<p>In the study, those who were most active in the early morning (before 8am) or late morning (8-11am) had 11 percent and 16 percent (respectively) lower risks of incident coronary artery disease. Those who were most active in the late morning had a 17% decreased risk of incident stroke.<\/p>\n<p><!-- End Ezoic - gen_longer_content - longer_content --><span id=\"ezoic-pub-ad-placeholder-913\" data-method=\"placement-service\"\/><span data-ez-ph-id=\"913\"\/><!-- Ezoic - gen_longer_content - longer_content --><\/p>\n<p>Now that\u2019s a good reason to get your morning exercise, isn\u2019t it?<\/p>\n<p><span class=\"ezoic-autoinsert-ad ezoic-long_content\"\/><span data-ez-ph-id=\"999995\"\/><\/p>\n<div class=\"code-block code-block-4\" style=\"margin: 8px auto; text-align: center; display: block; clear: both;\">\n<div class=\"fw-row inpost-books\">\n<div class=\"fw-row inpost-book\">\n<div class=\"inpost-book-left\">\n<img decoding=\"async\" loading=\"lazy\" alt=\"The Resilient Athlete Book\" width=\"200px\" height=\"249px\" class=\"ezlazyload\" src=\"https:\/\/theathleteblog.com\/wp-content\/uploads\/2022\/06\/book-cover-png-size.png\"\/>\n<\/div>\n<div class=\"inpost-book-right\">\n<p style=\"margin:0;line-height:1.4\"><span class=\"inpost-book-head\">The Resilient Athlete<\/span><\/p>\n<p style=\"margin:0;line-height:1.1\"><span class=\"inpost-book-subhead\">A Self-Coaching Guide to Next Level Performance in Sports &amp; Life<\/span><\/p>\n<div class=\"sh-text-block\">\n<p class=\"inpost-book-desc\"><span>Are you aiming to become a resilient athlete who is able to\u00a0withstand any pressure? Be able to jump on any opportunity? Take any challenge life throws at you\u00a0head on? <\/span><\/p>\n<p class=\"inpost-book-desc\"><span>Then this book is for you.<\/span><\/p>\n<p><a href=\"https:\/\/amzn.to\/3GqTyMY\" class=\"sh-button sh-button-medium \"> <span class=\"sh-button-text\">Learn more<\/span> <\/a>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><span class=\"ezoic-autoinsert-ad ezoic-longest_content\"\/><span data-ez-ph-id=\"999993\"\/><\/p>\n<h2 class=\"wp-block-heading\">My early morning training tips<\/h2>\n<p>I know, people would say there are morning and night people. But I was as far from a morning person as I could imagine. I would stay up past midnight and wake up only 30 minutes before I had to leave.<\/p>\n<p>As I had more and more commitments I started to test out waking up earlier \u2013 sometimes for a week, sometimes for a month. Over time I did re-consider my habits and now I can\u2019t wait to jump out of bed before dawn. <\/p>\n<p><!-- End Ezoic - gen_longest_content - longest_content --><span id=\"ezoic-pub-ad-placeholder-914\" data-method=\"placement-service\"\/><span data-ez-ph-id=\"914\"\/><!-- Ezoic - gen_longest_content - longest_content --><\/p>\n<p><em>I would even go as far as saying it\u2019s the most valuable practice I do to stay productive.<\/em><\/p>\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"563\" src=\"https:\/\/theathleteblog.com\/wp-content\/uploads\/2019\/03\/Early-morning-training-benefits.jpg\" alt=\"\" class=\"wp-image-11236\" srcset=\"https:\/\/theathleteblog.com\/wp-content\/uploads\/2019\/03\/Early-morning-training-benefits.jpg 800w, https:\/\/theathleteblog.com\/wp-content\/uploads\/2019\/03\/Early-morning-training-benefits-300x211.jpg 300w, https:\/\/theathleteblog.com\/wp-content\/uploads\/2019\/03\/Early-morning-training-benefits-768x540.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\"\/><figcaption class=\"wp-element-caption\">There is something special about staying awake while everyone is asleep. <\/figcaption><\/figure>\n<p>Here are some of the habits that helped me get started.<\/p>\n<p><span class=\"ezoic-autoinsert-ad ezoic-longer_content\"\/><span data-ez-ph-id=\"999994\"\/><\/p>\n<h3 class=\"wp-block-heading\">Create a schedule and stick to it<\/h3>\n<p>The first one\u2019s a biggie.<\/p>\n<p>The single most important thing to ensure you wake up early every day is to go to sleep early. Sure, you can wake up tomorrow at 5 am and survive on 4 hours of sleep. But 2-3 days like that and you\u2019ll be stressed, tired and angry. <\/p>\n<p><!-- End Ezoic - gen_incontent_5 - incontent_5 --><span id=\"ezoic-pub-ad-placeholder-915\" data-method=\"placement-service\"\/><span data-ez-ph-id=\"915\"\/><!-- Ezoic - gen_incontent_5 - incontent_5 --><\/p>\n<p>Instead, subtract 7-8 hours of sleep from when you plan to wake up and make it a priority to go to sleep then. For instance, if you plan to wake up before 6, set a goal to go to sleep no longer than 10pm.<\/p>\n<p>It will take some getting used to, so bring the bedtime hour down gradually over several week. 10 minutes earlier every day would be perfect.<br \/><span id=\"ezoic-pub-ad-placeholder-129\" class=\"ezoic-adpicker-ad\"\/><span data-ez-ph-id=\"129\"\/><\/p>\n<h3 class=\"wp-block-heading\">Get organized<\/h3>\n<p>Going for a run or even a yoga session is rarely the first thing you think of once you wake up. <em>I\u2019ve been there.<\/em><\/p>\n<p><!-- End Ezoic - gen_incontent_6 - incontent_6 --><span id=\"ezoic-pub-ad-placeholder-916\" data-method=\"placement-service\"\/><span data-ez-ph-id=\"916\"\/><!-- Ezoic - gen_incontent_6 - incontent_6 --><\/p>\n<p>To avoid thoughts that would keep me in bed for longer than I\u2019d want to, I try to automate the morning. That includes preparing the clothes I\u2019ll wear the night before and have a routine for the first 30 minutes of the day.<\/p>\n<p>It takes time for the brain to power on, so having a plan helps you keep yourself on track when brain is still in standby mode.<\/p>\n<h3 class=\"wp-block-heading\"><span id=\"ezoic-pub-ad-placeholder-124\" class=\"ezoic-adpicker-ad\"\/><span data-ez-ph-id=\"124\"\/>Take it easy<\/h3>\n<p>While morning is when physical energy is at its peak, scheduling an intense session right after waking up is not a good idea. Hard efforts on empty stomach will only put unnecessary stress on the body.<\/p>\n<p><span class=\"ezoic-autoinsert-ad ezoic-incontent_5\"\/><span data-ez-ph-id=\"999991\"\/><!-- End Ezoic - gen_incontent_7 - incontent_7 --><span id=\"ezoic-pub-ad-placeholder-917\" data-method=\"placement-service\"\/><span data-ez-ph-id=\"917\"\/><!-- Ezoic - gen_incontent_7 - incontent_7 --><\/p>\n<p>Instead, it\u2019s best to stick to Zones 1 and 2 and think of it like a long warmup for the day. Or factor in at least 1.5 hours to eat a proper breakfast and digest the food for a more intense session.<\/p>\n<p><em>You\u2019ll be surprised how consistent easy early morning training will improve your <\/em><a href=\"https:\/\/theathleteblog.com\/aerobic-base-training\/\"><em>aerobic base<\/em><\/a><em> over time.<\/em><\/p>\n<p class=\"has-very-light-gray-background-color has-background\"><strong>Related:<\/strong> <a href=\"https:\/\/theathleteblog.com\/heart-rate-training-zones\/\">5 Heart Rate Training Zones \u2013 Guide To Maximum Endurance Gains<\/a><\/p>\n<p><!-- End Ezoic - gen_incontent_8 - incontent_8 --><span id=\"ezoic-pub-ad-placeholder-918\" data-method=\"placement-service\"\/><span data-ez-ph-id=\"918\"\/><!-- Ezoic - gen_incontent_8 - incontent_8 --><\/p>\n<blockquote class=\"instagram-media\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/_keGGxwd1q\/?utm_source=ig_embed&amp;utm_medium=loading\" data-instgrm-version=\"12\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"\/>\n<p>Remember to drink plenty of water and have a nutritious breakfast at the ready once you complete workout. After 7-8 hours of fasting and a training session on top your body will demand some good food.<\/p>\n<p><em>Did you find this information useful? Share the post with others using the buttons below.<\/em><\/p>\n<p><!-- End Ezoic - gen_incontent_9 - incontent_9 --><span id=\"ezoic-pub-ad-placeholder-919\" data-method=\"placement-service\"\/><span data-ez-ph-id=\"919\"\/><!-- Ezoic - gen_incontent_9 - incontent_9 --><\/p>\n<h2 class=\"wp-block-heading\">My first marathon training update<\/h2>\n<p><em><strong>Update:<\/strong> I ran my first marathon and it was a roller coaster of emotions. Read my race report <a href=\"https:\/\/theathleteblog.com\/munich-marathon-my-first-marathon\/\">here<\/a>, if you\u2019re interested.<\/em><\/p>\n<p><span class=\"ezoic-autoinsert-ad ezoic-incontent_6\"\/><span data-ez-ph-id=\"999990\"\/><\/p>\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n<p>Another couple of weeks of solid training are in the books. It\u2019s good to be back to extensive training and spend more time outside.<\/p>\n<p>Last week I did a total of 13 hours of training, which I haven\u2019t done in a while. Apart from running, I did 2 strength training sessions, 3 morning swims and even went kayaking.<\/p>\n<p><!-- End Ezoic - gen_incontent_10 - incontent_10 --><span id=\"ezoic-pub-ad-placeholder-920\" data-method=\"placement-service\"\/><span data-ez-ph-id=\"920\"\/><!-- Ezoic - gen_incontent_10 - incontent_10 --><\/p>\n<p>It\u2019s challenging to include so much training into a normal work schedule, to say the least. As you might have guessed from this post, I do most of the sessions in the morning and during the weekends to keep my evenings as free as possible. <\/p>\n<p>With so much training, however, there\u2019s no other way than to have 2 sessions in a day. In such cases, I like to shift intensity between morning and evening sessions. Sometimes I do harder intervals in the morning, but sometimes I use morning for easy exercising.<\/p>\n<p><span class=\"ezoic-autoinsert-ad ezoic-incontent_8\"\/><span data-ez-ph-id=\"999989\"\/><\/p>\n<h3 class=\"wp-block-heading\">My training progression<\/h3>\n<p>My training is still heavily in the aerobic zone with only a small fraction of faster intervals (both long and short). For me it\u2019s more important to have a solid aerobic base and muscles that can sustain prolonged hours of exercise than speed.<\/p>\n<p><span class=\"ezoic-autoinsert-ad ezoic-incontent_9\"\/><span data-ez-ph-id=\"999988\"\/><!-- End Ezoic - gen_incontent_11 - incontent_11 --><span id=\"ezoic-pub-ad-placeholder-921\" data-method=\"placement-service\"\/><span data-ez-ph-id=\"921\"\/><!-- Ezoic - gen_incontent_11 - incontent_11 --><\/p>\n<p>After all, long races like marathon have to be done at lower intensity, so most of the training has to be focused on improving running efficiency and maintaining a steady pace.<\/p>\n<p>Lately I started to feel that my legs are getting tighter from running every day, which is why I\u2019m adding more swimming and kayaking to take some stress away from lower body. I\u2019m planning to reduce the intensity during the next week to allow the muscles to recover.<\/p>\n<p>Until then, happy training!<\/p>\n<p><span class=\"ezoic-autoinsert-ad ezoic-incontent_10\"\/><span data-ez-ph-id=\"999987\"\/><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/theathleteblog.com\/wp-content\/uploads\/2019\/11\/early-morning-training-pin-683x1024.jpg\" alt=\"Early Morning Training pin\" class=\"wp-image-13595\" style=\"width:512px;height:768px\" srcset=\"https:\/\/theathleteblog.com\/wp-content\/uploads\/2019\/11\/early-morning-training-pin-683x1024.jpg 683w, https:\/\/theathleteblog.com\/wp-content\/uploads\/2019\/11\/early-morning-training-pin-200x300.jpg 200w, https:\/\/theathleteblog.com\/wp-content\/uploads\/2019\/11\/early-morning-training-pin.jpg 735w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\"\/><\/figure>\n<\/div>\n<p><span class=\"ezoic-autoinsert-ad ezoic-incontent_7\"\/>\t\t\t<\/div>\n<p><script type=\"text\/ez-screx\">\n!function(f,b,e,v,n,t,s){if(f.fbq)return;n=f.fbq=function(){n.callMethod?\nn.callMethod.apply(n,arguments):n.queue.push(arguments)};if(!f._fbq)f._fbq=n;\nn.push=n;n.loaded=!0;n.version='2.0';n.queue=[];t=b.createElement(e);t.async=!0;\nt.src=v;s=b.getElementsByTagName(e)[0];s.parentNode.insertBefore(t,s)}(window,\ndocument,'script','https:\/\/connect.facebook.net\/en_US\/fbevents.js?v=next');\n<\/script><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<br \/>\n<br \/><a href=\"https:\/\/theathleteblog.com\/early-morning-training\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>I wasn\u2019t a morning person until one completely packed day that changed my thinking. It was a stressful day, but there was virtually no time to take a rest or squeeze in a workout. The only option left was to make an early morning training session before all the extravaganza begins. I still remember waking &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-10599","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/10599","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=10599"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/10599\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=10599"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=10599"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=10599"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}