Why CEOs Run in the Morning
Why do CEOs run in the morning, why I care about this question, & how to start your own morning running routine
I’ll admit it: I love reading about the practices and daily habits of CEOs. I click through that bait every time. I’m intensely curious about their life hacks and the processes, tools, and rituals they use to step up into the demand of being a high-functioning, balanced leader.
I’d like to point out what you might have also noticed if you’ve read any number of those “CEOs Do This” articles: running is a life hack for most CEOs.
This topic is intriguing to me because I’m a runner, business-owner, and coach, and I’m constantly looking for real ways I can better show up to my relationships, my goals, and my to-do lists each day.
Let’s unpack it:
CEOs.
Run.
In the Morning.
CEOs.
CEOs are incredibly busy people, so if they make time to run, it must be an important aspect of accomplishing their goals, right? Most CEOs aren’t running to compete in an upcoming half marathon. Instead, they run to establish a manageable daily practice that enables them to stay sharp, creative, and balanced as they pursue their business and personal goals.
Running To Be Creative & Productive
Repetitive behavior like running invites your brain to process, problem-solve, and establish focused priorities while boosting your body with energy you need to actually complete them.
Like most of us, CEOs have to prioritize problems and generate solutions on a daily basis. Engaging in a low concentration activity like running frees your subconscious to make connections that it can’t make when it’s focused on complex tasks, such as analyzing data or writing a robust proposal. (Being “idle-in-thought” is why we have some of our best ideas in the shower, while we wash dishes, or right before we fall asleep.)
Running To Be More Balanced
Chronic stress in our body leads to excess cortisol, the hormone that triggers a fight or flight response when our mind and body are under stress. Because our brain is relying on instinct at times of stress rather than executive functions, excess cortisol prevents the brain functions needed for creativity and problem-solving. Simply stated: you’re less creative when you’re under pressure.
The good news: When your heart is pumping at a higher than moderate rate (i.e during running!), your body actually flushes cortisol, so barriers to creativity are significantly lowered after a run. — meaning that you question yourself less and you release any pressure on yourself to be better.
A study conducted by the University of Bristol of 200 university students and faculty found that those who did aerobic exercise at the start of their day were 23% more productive than those who did not. Although it’s not totally clear whether that’s because of the physical effect of increased oxygen to the brain, or because it reflects mental discipline, running seems like a good habit to form. Why not do both?: be disciplined and increase oxygen to your brain.
Run.
The Accessible Sport
I’ve said it once, and I’ll say it again: running is the most accessible sport on earth. It’s just you and your body-- and a good pair of shoes if you’ve got ‘em-- and there you go. Like many of us, CEOs travel, adjust to odd working hours, need outlyer meeting times, and have back-to-back social and professional obligations. Running enables us to continue our practice wherever, and whenever, without missing a beat (or a group class, or a lift session).
The Most Focus-Producing Activity
Any activity that increases your heart rate get your sweat glands pumping will benefit your body, but there is one important distinction that sets running apart from the rest: focus. Running, with it’s idle-in-thought qualities, has a similar effect to that of deep meditation, so 30 minutes of moderate exercise a day can improve your cognitive functions in the short term (as in within the hour of running), and protect your memory and thinking skills from age-related diseases such as dementia in the long-term.
In the Morning.
The Domino Effect
One piece of “CEO-time-management” advice you might have heard about is “eating the frog.” Successful CEOs share that the first thing they do when they get in the office is “eat the frog,” or knock out the most important task first.
Running in the morning is eating your frog.
Personally, my morning run is like knocking over the first domino in a series of connected, holistically healthy choices: run in the morning, eat breakfast, shower, meditate, say no, say yes, prioritize relationships, make art. Getting outside and moving in the morning creates the momentum I need to carry me through the day and into my bed, satisfied and sleeping deeper, restoring energy I need for the next day.
Try It For Yourself
Exercise should be a part of your daily routine because it boosts your creativity, productivity, focus, mood and energy. I know that’s not the first time you’ve heard that, but don’t ignore the advice!
Put on your CEO hat and try one of these morning workouts one time this week to see how it fuels your day:
- Run to the first 5 songs of your current favorite playlist.
- Run while listening to a chapter of your current audiobook.
- Run until you pass 10 mailboxes, then run home.
- Complete an Interval Run: Run for 2 min (Slow:you should be able to hold a conversation!) and walk for 1 min. Repeat 10 times.
- Run while envisioning your perfect workday from start to finish. Then go do it.
*Start small: the goal here is to show up. You have permission to run for just 10 minutes. A lot of people say, “10 minutes is so short. It’s not even worth it.” Others just do it and reap the benefits.
Did you try it this week? How did it feel? I'd love to hear how it goes or what hurdles you'd like help getting over.