David Goggins’ SEO-Optimized Morning Workout Routine

This article is a summary of the YouTube video ‘David Goggins – Why I Run Every Single Morning’ by Chris Williamson

Written by: Recapz Bot

Written by: Recapz Bot

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How does it work?
The speaker’s morning routine includes a run, gym session, and cycling, emphasizing time management, sleep, and personal growth.

Key Insights

  • The speaker's morning routine starts with a run every single morning, around 5:00 or 5:30.
  • Running is compared to armor plating the mind and body, preparing for the challenges of the day.
  • The speaker runs a minimum of 12 miles, taking 90 minutes to two hours.
  • After the run, he eats something small and goes to the gym for a session lasting 45 minutes to one and a half hours.
  • The speaker also cycles using a stationary bike at least three or four days a week.
  • He emphasizes the importance of using time effectively and making the most of the 24 hours in a day.
  • The speaker gets 7-8 hours of sleep per night and continues his stretching and meditation routine every night.
  • Belief and confidence are built through real accomplishments and hard work, rather than just affirmations.
  • The focus should be on building competence and being ahead of what one believes they can do.
  • Having a dreaming without taking action or putting in the work is not productive; one must become the master of their dream.
  • The speaker encourages expanding horizons beyond what has been seen or thought before.
  • The episode also touches on clearing the mind, avoiding procrastination, and the importance of getting started with goals.

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Here is the formatted transcript of the YouTube video:

Speaker 1: What does a morning look like for you at the moment? Have you got a routine of some kind?

Speaker 2: Yes, I run every single morning. So that’s- What time are you up? When are you waking up?

Speaker 1: I’m up about five, 5.30. So every morning starts with a run. And that’s because that’s the one thing I hate to do more than anything in the world. So that’s like my cup of coffee. And I’m all about armoring yourself.

Speaker 2: So the second you leave your house, and the second you open your phone, the second you do any of that, you are now letting in poison and cancer. So I make sure a lot of things you can’t avoid. So as I get up, I start to armor plate my mind and body. Like a person’s going to war, you put your body armor on. That’s what I’m doing on that run. I’m waking up and I’m giving myself all this armor. So when I come out in the world, look at that phone, I’m ready. I’m not waking up late. I’m not rushing around. I’m not disorganized because I know I’m going to get hit in the mouth. There’s an art to getting hit in the mouth. And that is why these things are important. You have to wake up and you have to give yourself belief. You have to give yourself confidence. So it starts with that run.

Speaker 1: So after the run, I come home, I eat something small. How long is the run typically at the moment?

Speaker 2: Nowhere under 12 miles. So 12 miles is the minimum. And what are you getting that done in? How long?

Speaker 1: It depends. Right now I’m running a heart rate. So I’m doing like 8.15s, 8.30s, because I’m retraining right now.

Speaker 2: What’s that? Is that zone two for you? Zone two. Because of the leg surgery I had. So I’m going back, starting from scratch. So anywhere from about an hour 30 to two hours, I run every day.

Speaker 1: So you’re fasted on the morning?

Speaker 2: Yes. Straight out?

Speaker 1: Straight out. 90 minutes to two hours of running, back, eat. Eat, and I’m in the gym. And then after that, to whatever’s on the plan for the day. That’s how that works every day.

Speaker 2: Are you still doing your stretching? Because you’ve got two hours of meditation, 90 minutes to two hours of running. How long is the gym session?

Speaker 1: Depends. 45 to an hour and a half.

Speaker 2: Okay. Stretching, meditation, run, eat, gym. Is that something I’m missing, Jennifer?

Speaker 3: Oh yeah. Yeah. I forgot about that. You cycle as well?

Speaker 1: Yeah. How long are you cycling?

Speaker 3: It just depends. I do stationary bike right now a lot.

Speaker 2: What are you using? Is it like a watt bike or something similar?

Speaker 3: Yeah. Something similar. So I put my bike on a trainer and I cycle. At least three or four days a week, I’ll do that. So that’s your day. There is no room for anything else.

Speaker 1: Yeah, there is. A lot of room. So there’s 24 hours and I use it all pretty well.

Speaker 2: How’s your sleep? What’s your sleep like?

Speaker 1: It’s really good. It is now.

Speaker 2: You’re getting eight hours-ish, something like that?

Speaker 1: Seven, eight hours. But you need to with this sort of volume. Seven, eight hours. And you’re still doing your stretching stuff?

Speaker 3: Every night. So you’ve got a four-hour block, basically, of stretching and meditation?

Speaker 1: No, that’s all in one block. You combine the two, right?

Speaker 3: Yeah. That’s all in one block. Cool.

Speaker 2: That’s one hell of a day.

Speaker 1: It is. And it’s been like that for seven years. But going back to what you said before about needing to cap success, you wouldn’t be able to fit even one-tenth of that in.

Speaker 2: Exactly.

Speaker 1: If you were chasing down…

Speaker 2: Exactly. That’s exactly it. So if all that’s fucked up, that’s why I got to cap success. Because I can’t put that in. And that’s my growth factor. So that’s my human growth factor.

Speaker 1: You said before about how you build up self-esteem and confidence and stuff. And there’s this quote from one of my friends, Alex Hormozy, that says, you don’t become confident by shouting affirmations in the mirror, but by having a stack of undeniable proof that you are who you say you are. Outwork your self-doubt.

Speaker 2: Yes. Nailed. Nailed. Completely nailed. Yes. Because a lot of people will… And some of these motivational people out here, it’s the funniest thing in the world to me. They’ll go and say, when you wake up in the morning, pound your chest. You know, fucking look at yourself in the mirror and do all this fucking bullshit. I hope it works. What works for me is that everyday resume. The things I know I’ve accomplished, the things I know I’ve done, real hard work, the real calluses on my mind, the real calluses on my hands. That’s it. You don’t need to pound your chest in the mirror and fuck anymore if you have that.

Speaker 1: It seems like, especially with confidence, right, or self-esteem, there’s a relationship between confidence and competence. So what you’re looking to do is try and have what you believe that you can do be ahead of what you can do. Now, you’re not looking for it to be delusional. You don’t want it to be able to believe that you can do something like fly, right? But you need to have a relationship between the two. But what people are asking for is for their confidence to be so far ahead of their competence without having even been competent to anything in the beginning. And that’s just delusion. That’s fantasy.

Speaker 2: Right. Well, I believe that you need to build belief. Belief is like, there’s an after-school special belief where the mom says, believe in yourself and that’s all great. But there’s also a built belief.

This article is a summary of the YouTube video ‘David Goggins – Why I Run Every Single Morning’ by Chris Williamson