Early Bird Gets the PR: 3 Tips for Pre-Sunrise Running

The serenity of a peaceful morning can't be beat. A warm cup of fresh coffee, a slice of toast, a morning meditation, and then a date with the asphalt. Here at Supwell, we're big fans of waking up before the birds and catching the early morning sun on our runs. But how long before sunrise is it light enough to run? Let's dive in.

How Long Before Sunrise Is It Light Enough to Run?

As a general rule, it starts getting light about 30 minutes to an hour before sunrise. This can depend on a bunch of factors including your location, time of year and weather, but it's safe to assume that you'll have light 30 minutes before the sunrise time on your app. If you want to get technical, civil dawn, which is the time that the government officially considers it light enough for outdoor activities to happen without artificial light, starts when the sun is 6 degrees below the horizon, which usually corresponds to 30 minutes before sunrise (Editor's note: I checked this for my location today and civil twilight starts 28 minutes before the official sunrise).

Pre-Sunrise Running: 3 Tips

If you're going to make a habit of early morning running, it's helpful to design systems and routines that make it easier for you to consistently execute while feeling your best. 

1. Set Out Your Stuff the Night Before

We know all too well that weekday morning can feel rushed and chaotic, especially when you're trying to squeeze in a run before starting your day. By taking a few minutes the night before to organize your running gear, you'll save valuable time and conserve your energy for the actual run. No more scrambling to find your favorite running socks or untangling headphones in the dim light. Everything will be ready and waiting for you to slip into, so you can swiftly get on the road and soak up those peaceful morning miles.

Early morning workouts require a certain level of discipline and motivation. When you set out your running gear the night before, you're making a visual commitment to yourself. Each item laid out serves as a gentle reminder of your dedication and intention to run. Seeing your running clothes, shoes, and accessories neatly arranged will give you an extra motivational boost in the morning, making it easier to lace up and get moving. By streamlining your preparation process, you'll reinforce your commitment to your fitness goals and improve your consistency in early morning runs.

Plus, you won't have to wake up your sleeping spouse in the morning when you're trying to find your 5-inch inseam shorts. 

2. Wear Reflective Gear

When running in the early morning before sunrise, visibility can be reduced, especially if it's still dark outside. It's helpful to wear reflective clothing or accessories, such as a reflective vest, armbands, or a headlamp, to make yourself more visible to drivers, neighborhood pups and other pedestrians—and for your spouse's peace of mind. 

Our favorite reflective gear includes Saucony's Vizipro collection of reflective shoes (there's other gear as well), the trusty old headlamp and the blinking running vest. You may feel like a Christmas tree, but it's better to be alive and dorky than the alternative.

3. Plan Your Route Ahead of Time

Since it's still dark or getting light during a pre-sunrise run, it's crucial to plan your route in advance—or even better, to do the tried-and-true loop you've done dozens of times before if possible.  Running in the early morning means reduced visibility and potential hazards. By planning your route in advance, you can choose paths that are well-lit or popular among other early morning runners, ensuring a safer environment. Avoiding dimly lit areas or unfamiliar territories minimizes the risk of accidents, uneven surfaces, or encountering potential dangers.

You'll also be able to go on auto-pilot and zone out during your run if you're doing a familiar route. You'll eliminate decision-making during the early morning haze, focusing only on what you want to direct your energy toward. Instead of pondering which turn to take in an HOA where every house looks the same or wondering if you accidentally headed to the precinct instead of the pier, you can enjoy a focused and serene running experience. Having a planned route allows you to be more mindful of the running experience itself, taking in the full breadth of the pre-dawn atmosphere.

Final Thoughts

The early morning run is a sacrosanct experience. Set yourself up with pre-planning the night before, getting the right gear, setting out all of your stuff and picking a route that's familiar to you. Enjoy the time on auto-pilot before the sunlight steals the day.