Why early morning training is easier for some than others?
- Craig Miskin
- Jun 25
- 3 min read
Honest confession. Sometimes my alarm goes off at 5:00a.m. and the last thing I want to do is train. If you gave me the time, I could make a long list of perfectly reasonable EXCUSES of why it doesn't make sense to get out from under the covers and into training kit at that time of the day.
Yet on other mornings training feels like the most natural and obvious thing in the world. Those excuses barely feature. Time of year can make a difference, but often that's because we've allowed the outside environment to become the cue rather than creating our own.
The difference isn't whether you want to train or not. It's whether the decision has already been made and you've set things up to make taking action as easy as possible.
The Industry View
Most "how to wake up early" advice that I come across falls into one of two categories. It's either motivational content that makes success look effortless, or it's designed to make you feel guilty for not already doing it.
Neither is particularly helpful.
In my experience, people rarely fail to build an early morning training habit because they're lazy or unmotivated - we're endurance sports athletes after all. What they are doing is relying on willpower when what they really need is a better system.
Trust me when I say it's not down to some rare level of discipline.
What It Means To You?
The people I coach are successful, high-performing individuals in both their professional and personal lives. The challenge is in fitting those aspirational ambitious goals for their sport around careers, families, loved ones, other interests and every other possible thing that requires time.
Eventually when you look at available training times that morning slot can look appealing. More because of it being a 'free' time than it being actually appealing. The aim of early morning training is to get sessions done so that the complications of life getting in our way or as a means to increase our training volume when all other times are occupied.
So why is it easier for others?
Firstly, don't kid yourself that this is about becoming someone who LOVES waking at 5:00 a.m..
Successful people have effectively conducted a morning habit audit to figure out exactly what steps they need to take in order for that training sessions to happen. They look at all the potential obstacles and devise a means to either bypass them completely or navigate swiftly through.
Often it is built upon the success of the night before. They've put things in place the night before so that the morning becomes a series of automated actions. Minimal scope of negotiation or something that may break the cue, crave, response and reward cycle.
So what next?
I'd make sure that this is something that can help you, your training and racing aspirations. I am no 5:00 a.m. evangelist and so it should be thoughtful consideration. Early mornings are a commitment and they don't come without a cost. Here a few costs to consider:
Sleep impact - Earlier starts often require early bedtimes and can affect recovery if sleep is compromised
Partner trade-off - Not just the noise and disruption but the loss of time often well spent together before work and before bed
Social flexibility - Early starts require prioritisation and may mean occasionally choosing training over social events
Cognitive performance - A great morning workout is of little value if you're struggling to concentrate by mid-afternoon
This is where a great athlete and coach conversation can help.
There is no right or wrong.
There are simply choices, benefits and costs.
It's not one sized fits all and something for everyone. I appreciate my morning sessions when I do them and I am grateful for the morning where I don't have one.
If on reflection, you think that there is a likely to be a positive benefit vs. cost outcome then it makes sense to do it properly.
If you'd like the practical framework I use with my athletes to build early morning training habits, I've put together a free 5-day email series that walks you through the step by step process. Click the link below.
No resets. Just evolution.
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