Training Tip:

A report in the Running Times found that our bodies' natural rhythms are best suited to afternoon exercise. Physical activity seems to be hardest in the morning. But an up-and-at-'em attitude has a host of other benefits ... if you plan it right.

The perks of a.m. workouts aren't all physical. They rev up your energy and clear your mind for a more productive day at work or home. Plus, having to work harder develops your mental endurance. And you get exercise out of the way, so you don't have to worry about having it pre-empted later.

Consider these tips to keep early morning running and cycling safe and productive:

• Warm up longer. Your muscles and joints are stiffest when you just get out of bed, so start slowly. A bit of gentle stretching will help; just be sure to respect your still-waking body's limits. 
• Have a bite to eat.  A small snack, preferably carbohydrates, will help power your routine and keep your body from burning its lean muscle for fuel.
• Follow the light, not the time. If you're out so early that it's still dark, be sure to plan as if it were night: wear reflective gear; favor well-lit routes; train with a friend or group; and skip the headphones, or at least keep one ear free, so you're more aware of your surroundings.
• Plan a recovery meal. A healthy, hearty breakfast makes a great reward, giving you something to look forward to at the end of your activity. It also helps your body to recover so you'll get the most out of your regimen.