When you’re feeling sluggish or tired, running—combined with a healthful diet—is a great way to boost your energy.

You might also want to consider setting your alarm 30 to 45 minutes earlier than your usual wake up time, since runners who run in the morning report that they have improved energy levels during the day.

A 2012 study in the Journal of Adolescent Health proved that just 30 minutes of running during the week for three weeks boosted sleep quality, mood, and concentration during the day.