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I look forward to the fall time change every year, because I have plans for that extra morning hour. Turning back the clock is a perfect opportunity to kick-start a morning routine, since you can get up an hour early without it feeling like you’re getting up an hour early. It’s a great way to lean into your winter arc .
We are, unfortunately, still doing the whole Daylight Saving Time thing. But I will take advantage of that fact while I can, because the fall time change gifts us with an extra hour in the morning (even if it is cruelly ripped from our evening routines). I’m not a morning person by nature, but my day always goes better when I get my workout in early, so I’m going to take that extra morning hour and use it for a workout instead of recalibrating my body clock to wake up later. I recommend all my fellow night owls do the same.
When to wake up if you’re taking advantage of the time change
I mean, you could use your extra hour to sleep in—take it if you need it. But personally, I’m going to set my alarm an hour earlier than I get up, starting this Sunday (Nov. 2, the first day of standard time for 2025). An hour is enough time for a simple strength workout, or for a short run and a quick shower before officially starting your day. I reserve one day a week for sleeping in, which for me is Saturday. On days I’m resting from exercise, I’ll still wake up on schedule but use my morning hour for something fun or relaxing, like reading a book.
If you want to fit a full workout in and need more time than the hour gives you, this is still a good way to soften the blow. For example, you can wake up 90 minutes earlier (according to the clock) with it only feeling 30 minutes earlier than usual (according to your circadian rhythms).
How to plan for morning workouts
On the first day you wake up “early,” things will be much as they always are. But now that you’re becoming a morning exerciser, you’ll have to come to terms with the winter darkness. It will creep in, sunrise getting a few minutes later each day, until your morning jog is, most likely, fully in the dark.
If you are running in the early mornings, definitely get yourself a light to help you see and be seen. I have a Petzl Tikkina , which I bought last year because Petzl has a reputation for reliability, and the Tikkina is one of their more affordable models. It’s worked great for me, so this year I will probably spring for the rechargeable battery that fits in place of its three AAA cells. The rechargeable is designed to work well even in cold conditions, which will come in handy. Also consider wearing bright colors, a reflective vest, or even something like the Noxgear Tracer to give you good visibility on the side of the road. I have a neon pink jacket that comes out on cold dark mornings.
At the gym, be aware that the rhythm of the place will change. There will be a different group of regulars, and it may be more or less busy than you’re used to. But even if everything is the same, there’s something luxurious about being able to take your time, when normally you have to squeeze your last few exercises together and rush to work. Savor that extra hour.
