Follow these tips and your training will spring forward, too.
Daylight Savings Time Change 2019 – Daylight Saving Tips for Runners
Don’t let daylight saving time put your fitness to sleep when the clocks roll forward in 2019. When it hits—this year on Sunday, March 10—our clocks will jump ahead an hour, giving you some extra light on those evening runs at the end of the day.
Losing 60 minutes of shuteye may not seem like much when it comes affecting your fitness, but it can take a toll on your running routine for several days if you don’t make some simple adjustments. Fortunately, you can keep the overall grogginess away with some prep heading into daylight saving and some extra motivation to not swat the snooze button before your long run the next morning (or race).
Just follow these five tips to keep your training on track.
1. Go for a run the night before.
A good night’s rest during this weekend is vital for your body’s clock to transition to the new weekday schedule. For starters, go for a run on Saturday because exercise will significantly improve your snooze quality. Michael Breus, Ph.D., a runner and sleep specialist also recommends reducing your alcohol and caffeine consumption this weekend.
“Alcohol keeps you in the lighter stages of sleep,” he says. “Calm your caffeine consumption down by 2 p.m. on Saturday—that will help get you into deeper stages of sleep that night.”
2. Adjust your sleep schedule.
Go to bed 30 minutes earlier on the night of daylight saving and sleep in 30 minutes later Sunday morning, Breus recommends. “It takes the circadian clock in the body about a day to get used to the change,” he says. Putting in the extra Z’s during the weekend time shift will help you feel less tired if you have to get a run in before work Monday morning.
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