It’s been a while since I’ve posted on the topic, so I thought I would share this article. It has lots of great advice for boosting performance. Many of which I can personally testify. Being a night owl, however, I struggle most with the getting up early tip.

Embrace your inner early bird. British scientists found that when cyclists exercised at 6:45 a.m., they could sustain an intense pace for a longer period compared with when they exercised at 6:45 p.m. Your core body temperature is lower in the a.m., so it takes longer to overheat from exercise performed in warm conditions, says lead researcher Ruth Hobson, M.Sc., a doctoral student at Loughborough University in England. Plus, levels of cortisol (a hormone that helps break down fat for fuel) are higher at daybreak, “which might help you run a little farther, faster, and with more energy,” says Hobson.

I’ve searched for my inner early bird before, but it seems when I find him, he gets away from me pretty quickly; like after a day. I’m going to try again, but it will be hard in conjunction with one of the other tips.

Shaving seconds off your runs may be as simple as spending more time in the sack. A Stanford University study concluded that athletes who increased their sleep to 10 hours per day (including naps) clipped more than half a second off their sprint times. “Sleep is your body’s rest mode,” says William Sands, Ph.D., Director of the Monfort Family Human Performance Research Lab. “It’s the one thing you can guarantee will help you recover and improve your performance overall.” Shut off all technology one hour before bed to let your brain relax. Soak in a hot bath for 15 minutes before turning in; the heat will raise your core body temperature, which helps you drift off faster, says Sands.

Wish me luck.