I don’t know about you, but some days I have the best intentions to go for a run on my lunch break, only to end up sitting at my desk catching up on reading while eating my lunch.
So recently I’ve been trialling different ways to help me make this aspiration a reality. It’s been a bit of trial and error, but I’ve figured out what works for me, so I wanted to share my approach with you.
Why lunch runs are a good idea
Sometimes life gets in the way of exercise and it’s hard to fit in a run before or after work. Maybe it’s cold, dark and wet outside and all you want to do is pull the doona up over your head instead of heading out for a run. Or maybe you’ve got to stay back late at work and then head home to cook dinner. Either way, a lunchtime run is a good way to maintain your fitness, clear the mind, get energised for the afternoon, andstay on track with your running training program.
Running or exercising in the middle of the day is great for the body too, as your muscles are more warmed up than in the mornings and you’re not as tired heading into evening runs. Now before you question whether your midday run will wipe out the rest of your day, rest assured. Research has shown that a burst of exercise can actually prevent a slip in energy later in the day. Better still, your metabolism remains elevated for up to four hours are a run.
Running at lunchtime can prevent a slip in energy later in the day
One hour is all you need
As long as you can step away from your desk and plan your meetings during the day, one hour is all you need to fit in a midday run. I give myself 5 minutes to quickly change, 40 minutes for warm-up, a run and cool-down, and 15 minutes for a quick shower and make-up touch-up. Fellas may be able to get faster results.
Ritualise your run
I’ve found that making sure the run is in my diary well in advance is a great way of ensuring I actually do it. Try to make running a weekly lunchtime ritual by scheduling it in your diary and letting people know this time away from the desk is important to you. Better still, why not see if a few of your work mates want to join you.
Prepare
The night before I pack my running gear, which only includes the essentials such as sneakers, running clothing (including underwear and socks), travel towel, my Garmin Forerunner 220, sunnies, hat and a compact toiletry bag with travel-sized shampoo and conditioner, face cleanser and moisturiser, make-up, deodorant and baby wipes. Packing in advance means I don’t have to worry about it in the morning and I can quickly get read and run out the door in no time when my lunch break rolls around. You can also save time by wearing workout gear such as a sports bra underneath your work clothes. Just remember to pack fresh clothes for heading back to the office.
I also plan my run, including distance and route the night before so that I’m not wasting time worrying about it the next day. Set and forget!
Prior to heading out for my run, I leave my jacket behind on my chair and only take what I need to gain access to the building and my locker after my run.
Fuel up
It’s important to plan what food you’ll need to eat before and after your lunchtime run. I usually take my lunch to work and leave feasting on it until after I’ve returned to the office.
If BYO isn’t your style, try to pop out during the morning to get your lunch so that when you return from exercising you can refuel quickly. To ensure I have enough energy to sustain my run and fuel my recovery, I usually have a mid-morning snack such as my awesome gluten free banana muffins or a low sugar muesli bar such as thankyou’s Sea Salt and Caramel Nut Bar. And don’t forget to drink plenty of water before and after your run.
3-minute shower
This may not be possible for some people, but sometimes I can get away without showering after a run. If it’s a cold day or my workout wasn’t that strenuous, a quick clean with some baby wipes does the job just fine. Other times, I need to wash the sweat off and I streamline my shower by limiting it to 3-minutes. To achieve this you have to be quite ruthless. A 3-minute shower means there’s no time for contemplating your afternoon’s workload or spending several minutes washing your hair. I’d also second-guess whether you actually need to wash your hair – perhaps some Batiste dry shampoo will do?
What’s your secret to squeezing in a lunchtime run? I’d love to hear your tips.