get out of bed, stand up, drink water (keep a glass on the dresser near the bed)
bathroom, wash hands & face
brush teeth (if electric toothbrush, simultaneously put things away like clean dishes per EffectiveMultitasking)
take vitamins, eat a banana (or other fruit or small snack)
change into running clothes
5-10 min do some floor stretches (maybe some floor yoga)
go for a fastwalk/run 2-5km (or more, time allowing and if body feels like it), get coffee to go just before home
5-15 minutes (depending on how rushed I am that day) more stretching & yoga
shower and change for the day's activities

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