Why are my tempo runs in the afternoons are always faster than doing them in the mornings

Training Advice/Discussion General

10 years ago 02/21/2014 8:54am EST

I usually do about 2-3 mile easy run in the early mornings and then a tempo run in the afternoons after I get back from work. I want to be able to do my tempo runs in the early mornings but can't get into that gear like I can when my muscles have had the entire day to loosen up. I tried doing some evening easy runs the day before but that doesn't seem to help much. It's weird but I have no problem running hard at around 7-8am on the weekends, but something about running 5-6am my body doesn't feel it.

Suggestions on how to loosen up the muscles early in the morning without taking to much time? I already do about a light 15-20 minutes warm up as it is. Or do I need to do this on a consistent basis over a few months before my body will adapt to the new schedule?

10 years ago 02/21/2014 9:03am EST

re: half dozen donuts

For me personally, I have always found that I cannot run anywhere near 'normal' pace on a morning run unless I wake up at least 1.5 hours before I begin. When trying to run at 5-6am, unless you want to wake up in the middle of the night, I would stick to short shakeout runs as you have been doing. Or just save the morning tempos for the weekend.

10 years ago 02/21/2014 9:13am EST

re: RobA

RobA wrote:
For me personally, I have always found that I cannot run anywhere near 'normal' pace on a morning run unless I wake up at least 1.5 hours before I begin. When trying to run at 5-6am, unless you want to wake up in the middle of the night, I would stick to short shakeout runs as you have been doing. Or just save the morning tempos for the weekend.

I'm not a morning person and my morning runs are usually up to a minute slower than a noon run. Unless there is a race, my body just doesn't respond just after waking up.

10 years ago 02/21/2014 9:44am EST

re: half dozen donuts

I'm rubbish in the morning too and likewise 15-20 minutes doesn't do enough, especially on cold mornings. For a morning workout I'll run easy for a few mins, do a few strides until I feel my legs are responding, then I do 1 or 2 mins moderately hard followed by a walk to full recovery. Usually by the 3rd rep I feel warmed up.

Total time is still 15-20 minutes but this routine makes me feel better than an easy 15-20.

10 years ago 02/21/2014 10:28am EST

re: UK Limey runner

10 years ago 02/21/2014 10:34am EST

re: lolzzek

I’m in the same boat, but morning is the only time I can run.

If I’m going the same effort but slower pace in the morning will I still get the same benefits? I worry my body won’t know how to run fast when the time comes.

10 years ago 02/21/2014 10:37am EST

re: half dozen donuts

My fastest time trials were always done at noon or later. My three best races were in the evening.

I could do tempo runs and trials in the morning but they were always slower so over time I just stopped doing them.

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Why are my tempo runs in the afternoons are always faster than doing them in the mornings

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