From now on, you will be trained as an Early Bird

Would you also like to be one of those people who do sports before work, come to the office in a good mood and have time for other things in the evening? A fit start to the day brings you many advantages. We’ll tell you how to become an Early Bird.

Why should I train in the morning?

You don’t have time for sports? Too much on your mind? Job, family, friends – or any other excuse why your workout is falling by the wayside? Stop it! From now on, you can simply manage your sports units in the morning – and benefit from them all day long.

What are the advantages of sport in the morning?

  1. After the training you start fit and motivated for the day. You are satisfied with yourself – and proud of having defeated your inner bastard so early in the day.
  2. Since you have already done your workout in the morning, you have time for friends, your partner or hobbies in the evening.
  3. When you exercise, your body releases happiness hormones – so you start the day in a good mood and take a more relaxed approach to your job.
  4. In the morning, streets and gyms are pleasantly empty, but in the evening you are often stuck in traffic jams – both on the way to and in front of the studio equipment.
  5. Those who train in the morning also have the best chance of completing their workout more effectively. This says a US -study that analyzed data from fitness tracker apps.

7 things only early birds understand

With our tips you will become an Early Bird © Uber Images /

How do I manage to motivate myself for early morning exercise?

With these 5 steps you too will become an Early Bird:

1. write down advantages and disadvantages

Whether it’s strength training or cardio – make a list of the advantages and disadvantages of a morning workout. On the contra side, for example: I have to go to bed early at night and I’ll be tired in the morning. On the pro side: energy boost for the whole day; time for family and friends in the evening. If you weigh up the pros and cons, you will probably come to the conclusion that the advantages clearly outweigh the disadvantages

2. inform family and friends

“You have to include everyone affected by the new daily routine in your planning,” says Martin Grüning, editor-in-chief of the running magazine “Runner’s World” – and himself a passionate early athlete. “Organise the days you run in the morning together.” Because if you usually leave the house at 8 a.m., for example, but now suddenly go running before then, everything that you have done before work so far has to be organised differently.

Waking children, fetching rolls, breakfast, all this no longer works without the help and understanding of your roommates (unless you are single).

3. find a training partner

Find a training buddy, especially for the first few weeks. “It motivates immensely to know that there is someone out there waiting for you whom you must not let down”, says Moritz Tellmann, doctor and personal trainer from Düsseldorf. There is no potential early bird sportsman among your friends? No excuse! Because you are sure to find one in the running club and gym online forums or via pin boards in the gym.

4. determine training location

Getting up early is not the only challenge. It is also about finding the right location for your workout. Because: What fits perfectly at 6 pm in the evening is not necessarily ideal in the morning. For example, look at your run with the eyes of an early riser: Is there enough light in the morning, do the road surface and course profile fit?

On the other hand: Can you finally do completely different laps in the morning that don’t seem to make much sense in the evening because of the traffic situation? “Many an evening lap that regularly suffocates in the evening traffic is completely emission-free in the morning. Play through various options in your head and test them out,” advises “Runner’s World” boss Grüning.

5. formulate objectives

In the morning the inner bastard is a particularly tough opponent. This makes it all the more important to formulate clear, motivating goals. “Goals give you orientation and remind you again and again what you actually want to achieve”, says coach Tellmann. But also be careful not to aim for unrealistic goals, for example: “I want to lose 5 kilos within one week. Too high goals can quickly become demotivating!

This is the best time for your training

If you are already exercising in the morning, you will benefit from it all day long © Uber Images /

How do I reprogram my inner clock?

Among other things, your inner clock is responsible for regulating your sleep-wake rhythm. This is partly genetic, but is also influenced by age, the environment and your lifestyle. The decisive environmental factor here is the alternation of (sun)light and darkness. It influences the body’s own melatonin production – the hormone released in the dark makes you tired. But habits also play a role: how long you work, when and what you eat for dinner, when you go to bed.

Give yourself about 3 weeks to adapt these factors to your new rhythm – then you will almost certainly be one of the early birds.

How do I change my sleeping habits?

Seven and a half hours of sleep is optimal for most. So if you want to exercise at 5.30 a.m., you have to go to bed at 10 p.m. – or earlier, because you still need a few minutes to wake up and get dressed. Changing living and sleeping habits takes a few weeks. After all, your body has to get used to it first. The following strategy will prevent your sleep rhythm from getting completely out of control: If you used to go to bed at 11:30 p.m.

but now want to go to bed at 10 p.m., go to bed 10 minutes earlier every night and get up 10 minutes earlier every morning. In this way, you can make the changeover in a gentle way.

5 tips on how to sleep better from now on Those who train in the morning have a better chance of getting a highly effective workout © Uber Images /

What should I prepare the night before?

Have a nice dinner:

“Nutrition has a direct effect on athletic performance,” says expert Grüning. For this reason, dinner before a morning sports session should be rich in carbohydrates and contain a good portion of protein. On the other hand, it should also not be too heavy in the stomach. Our tip: Rice, fresh vegetables, chicken filet – all this is best eaten before 8 p.m.

These 6 foods will help you sleep better at night

Get everything ready:

Prepare for your morning workout the night before. Have your sports clothes ready near your bed (if you start from home) or pack your sports bag. Prepare everything in the kitchen for your morning coffee and charge your sports watch if necessary. Because: “When everything is ready in the morning, there are no more excuses not to start straight away. It also saves you from falling into unnecessary hectic just because you’re not really awake yet”, says coach Tellmann.

Dim the light:

To get up early, you have to go to bed earlier in the evening. This is not easy, especially for future morning athletes. In order for you to succeed, it is important to create a relaxed, cosy atmosphere in your living area one hour before going to bed. Dim the lights: darkness stimulates the production of melatonin, the hormone that signals the nightfall to your body and makes you feel tired. Relaxed music can also help you find peace.

How do I manage to get up early?

Only very few people jump out of bed immediately after the first alarm clock rings and start the day. Almost all of us need a certain ritual to wake up.

How do I start my early morning sport correctly?

Your body is not yet adjusted to fast and abrupt movements in the morning: Your body temperature is lower and your muscles have not yet warmed up. You should therefore take time to loosen, warm up and stretch your muscles. For example, with gentle circular movements with arms and legs and lateral lunges. Only then should you start your workout.

The running expert advises female runners: “As a beginner in early sport, you should run in at least 5 minutes each time before you start with speed games. And from time to time exercises from the Lauf-ABC intersperse – such as heels, skippings, knee lever runs.

Here goes’s to the Fitness-ABC for novices

What to do if I don’t feel fit?

If you wake up and feel unwell or your partner is sick and you would rather stay close to him, get up anyway. Alternatively, you can do an extensive stretching program. Because your inner clock should continue to run in early mode even on non-training days. Your sleep-wake rhythm will thank you for it.

What else should I pay attention to when doing early morning sports?

Try different options in the first few weeks to find out what works better and what works worse. This concerns both your time of getting up and your sporting activities. Important: Do not stress yourself! Take enough time to find out whether your body can go full throttle in the morning or needs a more moderate training.

Early morning exercise is motivating, effective and healthy! And it works, even if you never get out of bed in the morning. Very important: No stress! Take enough time to find out whether your body can go full throttle early in the morning or needs a more moderate training.