The Lunch Run: How To Perfect Your Midday Workout

For a lot of runners, it can be a struggle trying to fit training in around commitments such as work, family, and other responsibilities.

Some people like to train first thing in the morning before getting to work. Whereas others really look forward to the end-of-day run to help them clear their heads and forget about the stresses from the work day.

However, there’s yet another option to get your run in during the working day.

The lunch run.

In this guide, we will give you our top 11 tips for fitting your lunch run into your busy schedule.

What Are Some Tips For Organizing A Successful Lunch Run?

Running during your lunch hour is an excellent way to clear your head, break up your workday, and increase your work productivity.

I’ve been living and working in Madrid, Spain, for the past three years. One of the typical Spanish things that differs from my past jobs is the concept of the long lunch break. It’s not unusual for a Spaniard to have a three-course meal for lunch that lasts over two hours.

While most of my coworkers engage in this leisurely activity, I make the most of the long break and go for a lunch run. I like to choose a “RUNch” over a long lunch any day as I have enough time to fit it in without rushing much.

Now, not all of us have the luxury of this long lunch culture, and the 1-hour lunch is universally more common whether working at an office or working from home.

To help the time-poor runners, see our step-by-step guide and 11 helpful tips to get your lunch run completed in the middle of the workday:

#1: Be Time Efficient

Organize your lunch run so you can execute your workout in the short amount of time you have available.

Any time saved can make for a better run, such as putting your running t-shirt on under your work shirt, or setting up your running gear as soon as you get to the office so everything will be ready to go.

#2: Pack Your Things The Night Before

Those accustomed to running marathons, or any race for that matter, will be familiar with packing their kit bag the night before. The same methodical, planned approach makes things easier when it comes to the lunch run.

Here’s a list of essential items for your lunch run kit bag:

#3: Plan Your Route

Plan your route the night before or the morning of the run to ensure maximum efficiency.

Do you have access to a park near your work? What is the closest and safest route to run?

We recommend you use Google Maps or look on Strava for routes nearby to give you some ideas as to what people often run in that area. You can check out the heat maps and choose the most traveled route.

I like to get to know the area on foot first. You could go for a 30-minute walk one lunchtime and see if there are any out-and-back routes or loops close by.

The standard 15 minutes out and then turning back is a classic, and you’d be surprised at how many different options are out there once you get out and explore.

#4: Snack Before Going Out

In addition to staying well hydrated during the morning, we recommend you take a pre-run snack. Bananas, a handful of nuts, or an energy bar would work well for this morning snack.

We recommend having this snack 90 minutes or 1 hour before your run to give your body ample time to digest it.

#5: Hydrate

Drinking water throughout the workday is very important. Moreover, if you are going for your lunch run, you’ll want to ensure you are properly hydrated.

We recommend you try drinking 1-2 liters of water before the run. If it looks like it could be quite a sunny day, you could add an electrolyte tablet to ensure your body has all the essential minerals it needs.

#6: Plan Out Where To Get Changed

Some of us are lucky to have locker rooms or changing room facilities at work that are equipped with showers. Also, your office may be close to a gym that you could request a membership for to use their facilities.

However, this is not always the case so you’ll need to improvise a bit and consider where best you can get changed back into your work clothes. You may need to freshen up and change in the bathroom.

Hopefully, there will be one close to your desk, so on your return from the run, it will just be a matter of picking up your things making a quick change, and getting back to it.

Quick tip: If possible, wear your sporty running shoes to work. That way, you’ll save some time during the rapid change! Five minutes should be ample time to make this Clark Kent-style transition.

For those who do not have access to shower facilities, a small towel, baby wipes, and deodorant will become our new best friends!

#7: Vary Your Types of Sessions

The key here is being creative. Depending on how you feel and how these runs fit into your weekly plan, you’ll be able to try some different types of runs. The key, as always, is to be as time-efficient as possible.

We recommend these 30 minutes running sessions:

• Classic out and back – 15 minutes out and then turn back
• Hill session – 15 minutes warmup, 6 x 45 seconds hill, with jog back to recover, cool down
• Long reps – 10 minutes warmup, 3 x 5 mins reps at 10K pace, 90 seconds recovery, cool down
• Short reps – 10 minutes warmup, 8 x 1 min reps, equal recovery, cool down
• Tempo – 10 minutes warmup, 15 minutes at Tempo pace, cool down

A quick tip: If you’re planning on running one of the harder sessions (one of the final four sessions from the above list), go easy at first. Ease yourself into the first rep, as with a limited warmup time, you’ll want to give your body more time to be fully prepared.

#8: Plan Your Post-Run Cleanup

If you’re lucky enough to have a shower at work or access to one in a nearby gym, then you’re sorted. If not, don’t worry; there are alternative ways to feel fresh and clean when you return to your desk.

Baby wipes can come in handy in addition to using the sink in the toilet facilities with your soap and face cloth; you’ll be surprised at how sparkling clean you’ll feel.

#9: Eat At Your Desk

Post-run food is an essential part of the lunch run process so you are recharged for the rest of the day. 

Following the 30-minute session and the time taken to get changed, showered, and dressed again, you won’t have time to go out and buy your lunch. So, it should be part of your packing list the night before.

We recommend you get some carbohydrates back into the system. Nice wholewheat bread sandwiches should do the trick. And if you have access to a microwave, eating up some rice or pasta from the previous night’s dinner would work wonders.

#10: Stretch Later In The Afternoon

Sitting back at your desk after the lunchtime run will allow you to recover from your efforts, but don’t neglect the need to stretch later in the afternoon.

We recommend you find time for a 5—or 10-minute break late afternoon. During this break, you could walk around the office a bit and then stretch.

Focus on calves, hamstrings, and quadriceps.

#11: Make The Most Of The Post-Run Glow

Give yourself a well-earned pat on the back after your efforts to get out and stick to your running routine.

With all the endorphins and high levels of serotonin now flowing through your body, you can really make the most of this newfound energy and avoid the afternoon slump that affects so many office workers.

Maybe structure your work day so that you can attack a creative task during the hour straight after your run.

Remember, see the run as a chance to alleviate stress and clear your mind.

If you can meet a friend during the run, try to find a work colleague who runs at a similar pace. That way, you’ll be more likely to stick to your plan.

However, if this isn’t possible, don’t worry. After all, we are all different, and some people prefer the benefits of going alone and being able to be with their thoughts.

So have a go, and if you commit to a lunch run over a consistent period, you’ll be amazed at how you and your company will benefit from your increased energy levels and newfound creative spark!

Take a look at the following guide for a closer look at the different types of workouts you could incorporate into your schedule: