If you find it challenging to fit exercise into your daily routine, a lunchtime run might be just what you need. Exercising is essential for our health and wellbeing.

Benefits Of A Lunch Time Run


Regular exercise can help you maintain a healthy weight, increase your energy levels, boost your mood and lower the risk of heart diseases. Exercising during your workday can boost your wellbeing in the workplace, increase your productivity and inspire creativity.

We know what you’re thinking… How am I supposed to find the time to exercise when I’m already juggling a job, family responsibilities and a social life?! Or something along those lines.

And the answer to your question is lunchtime exercise. We recommend running during your lunch break. An exercise class or half-hour at the gym is also great but running is a good way to ease into the routine of exercising during your lunch break. And it’s free!

Going for a lunchtime run (even a short one), a few times a week will help improve your health and wellbeing. Here are our top tips.

Plan Your Lunch Time Run


The key to exercising on your lunch break is to plan ahead. If you want to go for a lunchtime run a few days a week, plan these days out and schedule time out of the office for your run.

Also, try to avoid running on the days when you have a big afternoon meeting, especially if you’re workplace doesn’t have a shower. The last thing you want is to feel sweaty during a meeting.

Ensure you schedule at least 30 mins out of your day for your lunchtime run. This will give you time to get changed, enjoy your run and freshen up afterwards. It’s also essential to plan your route. If you only have 20 minutes to run, ensure you know which route you are going to take.

Be prepared for your lunchtime run by packing a gym bag

Be Prepared


The night before you’re planning to go on a lunchtime run, pack a gym bag with the essentials. These might include:

  • Loose & comfortable t-shirt
  • Running leggings, track pants or shorts
  • Running trainers
  • Socks
  • Clean underwear
  • Flannel
  • Body wash
  • Small towel (microfibre towels are great!)
  • Dry shampoo
  • Hairbrush
  • Makeup
  • Sun cream (better to be safe than sorry)
  • Fleece or running jacket (the British weather is unpredictable after all)

Invite A Friend


As well as giving you the opportunity to socialise with a colleague outside of work, inviting a friend will also give you additional motivation.

If a colleague is going to run with you, remember to plan a meeting time and place. This will save time as you won’t be waiting around for each other.

Have A High Energy Pre-Run Snack


Have your regular breakfast as normal and then, about an hour before your lunchtime run, have a small snack. This might be a small yoghurt and hand full of nuts, or a piece of fruit and protein bar.

Also, it’s a good idea to have your lunch ready for when you get back. Making your lunch the night before will save you time.

Become A Pro At Getting Changed Super Quickly


You don’t want to spend too much time getting changed. Even if you have an hour for your lunch break, your time is better spent running, winding down or enjoying your lunch.

If you want to get changed as smoothly and quickly as possible, pack your gym back in the order you’re going to be putting your running clothes on. And, if you can, wear your sports bra under your work clothes. It’s less faffing!

Warm-Up Before Your Lunchtime Run


Warming up beforehand will prepare your body for the run and lower the chance of you injuring yourself. Before you set off on your run, do some gentle dynamic stretches and take a few deep breaths. Then start your run with a light jog.

Prepare for your lunchtime run by doing gentle stretches

Enjoy Your Run


Mix up your run by running at a comfortable speed for five minutes and then run at a hard tempo for a couple of minutes before returning to a comfortable speed. Repeat this as often as you can. Towards the end of your run, ease the pace into a gentle jog to give yourself time to catch your breath and cool down.

If you track your run with an app or smart device, don’t forget to let your device know when you have started or finished your run.

Freshen Up


You’ll need to master the art of freshening up very quickly if you want to make a lunchtime run a regular thing. If your workplace has a shower (lucky you!), jump in and out as quickly as you can. If your workplace doesn’t have a shower, use your flannel and body wash to have a quick wash in the sink. And if you’re workplace only has a communal toilet area and the sinks are not private enough, then a packet of body wipes might be your best option.

Fix your hair with a squirt of dry shampoo and a quick brush, add some deodorant and a touch of make-up, and you’re good to go.

Get In Touch


If you’d like to find more ways to fit exercise into your working day and improve your health and wellbeing, get in touch with Wellspace. Or check out our resources here.

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