... Exercise will also feel tougher because your metabolism is lower and there is less circulating adrenaline. And your lungs will also find it harder to take in as much oxygen as they will later in the day because your airways are more constricted after a night’s sleep.
‘Injury is a real risk when you opt for an early run,’ says John Miles, lead physiotherapist for Deep Heat and head of medical science at Cardiff Blues Rugby Team. ‘An adequate warm-up is crucial, especially during the cold months. Warm up at the start, for five minutes, for every 30 minutes you plan to run.’
Your core body temperature will have lowered overnight and your body will be tight. Stretch out fully to warm up all your stiff joints, ligaments and tendons and then jog gently for several minutes to raise your body temperature.
Ideally, practise some yoga stretches as soon as you get out of bed – try cat stretches with the back arching upwards and downwards, and spinal twists.
‘Avoid scheduling your hard sessions first thing – such as efforts,’ advises Anderson. ‘Try to save these for when your body is warmed up, later in the day. However, if early is the only option, better at dawn than not at all – just ensure you warm up properly first.’