Get Energy Back After a Morning Run

Get Energy Back After a Morning Run

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For some people, a vigorous morning run can be invigorating, providing the energy they need to jump right into the day's activities. Others, however, may find they feel depleted after an early run. Since crawling back under the covers isn't likely an option, develop some pre- and post-run habits that will let you get your exercise without feeling like a zombie afterwards.


Step 1

Replace the water you lost through sweat during your run. The American Council on Exercise recommends drinking 16 to 24 ounces of water for every pound of water weight you lose through sweat while exercising.

Step 2

Replenish your muscles' glycogen stores. This means consuming carbs plus protein. Since rates of glycogen resynthesis are highest during the two hours following an intense workout, that's the best time to eat a high carbohydrate meal. If you're not ready for solid food, fruit juice or soy milk are good options.

Step 3

Get your rest. If you got up early to run, don't stay up until the wee hours. And be sure to take at least one rest day every week. While a regular exercise routine is important for your health -- and will make your early morning runs easier -- your body needs time to recuperate.


  • Plan ahead by eating a dinner of carbohydrates and lean protein for muscle fuel the night before your run.
  • Eating a light snack such as a cereal bar or a piece of toast before your run might help your energy last.
  • Stay hydrated while running.
  • Everybody is different, so experiment until you figure out what works for your body.