Reasons to fit a run in over Christmas

Yes I know that there is so much to fit in at this time of year, but I’d like to push the benefits of going for a run or two over the festive season:


1. It doesn’t have to take long!


a. I reckon you can get a good run slotted into 1 hour. That’s including time to get changed into kit and showered afterwards! I wrote a piece a while back on running in your lunch hour that could help you to plan a great run.


b. Let’s face it, there are time when a bit of fresh air is needed to retain sanity – one hour isn’t much to find.


2. Great way to see more of an area.


a. If you are staying with family, running can help you get to know the area a bit better. I’ve got to know Torquay and Corbridge much better simply by running on my own from the house.  Use an online tool like Google Maps, GB.Mapometer or Map My Run to plot & plan a good route.


b. If it’s your childhood home, running can allow you to see what’s changed over the years.


3. New running buddy opportunities


a. Why not go out with any of your family who are into running? It might be a great way to get to know your brother-in-law a bit better.


b. If there’s a big speed/fitness difference, use the “it’ll be a special Christmas run” line. Agree to go at the speed of whoever is slowest – and if you are the slowest, ask for some tips/advice as you go as it could be a good opportunity to learn some new stuff.


4. Feel better.


a. I guarantee that the festive feasting will be more enjoyable if you’ve exercised before – build up a proper appetite!


b. A bit of space will do you the world of good - head space and body space!

5. Chance to try out any lovely new kit you’ve had for Christmas.


a. New smartphone? Use a quiet sofa moment to get it properly set up then get out to play! Runkeeper and Mapmyfitness are both great apps to get downloading.


b. Use a gentle solo run as a chance to sort out quite how the new headphones are going to work with the new running hat without dislodging the new shades…..


6. Unbeatable opportunity for smugness

When to Run?

In terms of performance, the best time of day in a few books & articles is 4-7pm – late afternoon to early evening. This is supposed to fit in with your body’s natural daily cycle, hormones and energy levels.

Ironic really that most races seem to start at 10 or 11am! If you are training for a morning race, do try to fit in some training sessions in the morning. This will enable you to check on your day’s plan for the race – especially timing for breakfast! For example, I know from experience that if I am running at 10, I need to drink something other than my beloved expresso before 8:30am. I also know that I operate better on my normal bowl of lazy porridge than on a bigger breakfast. Everyone is different for food and liquid intake – use training timed at the same time as your race to get a routine planned that will work for you and your body.

However, the best time of day to run is whenever suits you best. If you are a morning person, try running before work or after you’ve dropped the kids at school. If you operate better later in the day – and can fit the run in easily – that’s when to run.

Integrating your running with your schedule is important – if this is difficult, you are less likely to make it out running. Some ideas on integrating:

1. If you walk the kids to school, try going in your running kit & run home, perhaps taking a slightly longer route. If you drive them, try going straight to a park afterwards for a run

2. If you have access to a shower at work and the distance works, try running for your commute. One way of doing this (inspired by my sister’s cycle commute plan!):

a. Monday morning– drive in with your running kit plus work clothes for Tuesday.

b. Monday evening – run home

c. Tuesday morning – run to work

d. Tuesday evening – drive home.

3. Make up a week’s plan to your running. Ensure that it actually works with your diary!

4. State of mind – Lucie, a former WRN-er, had a great way of describing a running session – “30 minutes is Eastenders”. Try to think of your run as “me” time – it can be a great opportunity to think through something.

5. Don’t dismiss running in the dark – later running can work well for people with small children – once kids are in bed & partner is home, go then. Ideally, buddy up with someone in a similar position to make it feel safer and more sociable.

6. Take the dog – combine walkies with a run.

7. Join a running club...

I’m sure all of you could add a few more to this list – it’s what we all do!

Only got an hour?

Only got an hour? Here’s a training session that you can squeeze into a lunch break – or any other occasion when time is tight.

It’s based on being able to fit shower & beautification at the end into 15 minutes – if it takes more, trim time from the running bit not from the warm up, cool down or stretch.

Preparation: Pack a bag with your running kit and sort out your lunch so that it’s ready for your return at 1pm. Make sure that you drink plenty during the morning.

• 12:00 Get changed & do knee mobilisation.
• 12:05 Start your warm up. This can include walking back to your desk to drop off your kit bag! Going up & down stairs is good to include if possible.
• 12:10 Run. You have 30 minutes, so this could be a straight easy there ‘n’ back, turning back at 12:25. As time is limited, do use time rather than distance to determine the length of your run.
• 12:40 Cool Down & Stretch. Cool down can include walking back to your desk to pick up your kit bag.
• 12:45 Shower
• 13:00 Scurry back to your desk to enjoy a working sandwich!

If you want to make the run bit intensive, try the following tempo session. Remember that tempo pace is going just a bit faster than's comfortable - working at the border of aerobic/anaerobic.

• 12:10 Easy Run
• 12:20 Tempo pace for 4 minutes
• 12:24 Easy run
• 12:25 Tempo pace for 4 minutes (and turn around if it’s a there & back route)
• 12:29 Easy run
• 12:30 Tempo pace for 4 minutes
• 12:34 Easy Run