Balancing Work and Running

It can be difficult to balance working a lot and still trying to get your mileage in. This is especially the case with work schedules that are constantly changing and do not allow for the development of a regular routine. This applies to runners of all levels and pursuing all types of goals and developmental milestones. Running offers a pillar of stability in a chaotic world and for me it is one aspect of life that I prefer to do everyday and almost always do. (I have scheduled day's off for recovery reasons.....) There is nothing worse than feeling as if a job is taking away the things you love in the sense of you are too tired or simply do not have the time to pursue what you want. This blog should offer some tips on how to cope and how to balance work and running so that you don't have to sacrifice too much of one.

PLAN: Especially with a constantly changing week by week work schedule you need to get in the habit of planning out your running schedule. This will allow you achieve the mileage you want for that week based on your crazy schedule on the job. This even applies to racing as you will need to request off well in advance and plan to taper as your schedule allows. You may have to alter your training around work, but with proper planning you can still get your mileage in. For instance, if I work 8 to 5 during the week I often have evening requirements with school that don't allow for running. So I run in the morning, usually for an hour, then run immediately after I get off at 5 for another thirty minutes or so. This gives me about 11 miles on the day and despite working and other activities my weekly mileage goal has not taken a hit. Some people even prefer to do a few miles on their lunch hour, but I'm usually starving by this point. This leads into tip number 2.....

DOUBLE: Double when necessary. Sometimes it is unrealistic to do a long run in the early morning before work, so break it up. Fifteen extra minutes to eat, get ready, or sleep in the morning may be more valuable than two extra miles so I suggest going a bit shorter and then heading back out in the afternoon or evening for few more miles.

CROSS TRAIN: You don't always have to run either. Supplementing cross training like aqua jogging or elliptical can help you maintain a high activity level and endurance base while offering your body a bit more recovery.

MAKE DAYS OFF COUNT: Put in your long runs on days when you have the time to do so. Getting in your weekly long effort of 20% of your total volume is important and really helps build your strength. Don't sacrifice it. Days off are also great days to plan for workouts and may even give you an extra opportunity for an easy double. The most important part of the day off though may be the mental aspect it offers. Enjoy it, this is your chance to not feel rushed and be sure to use that as a refresher. It may also be valuable to take a day off of work as a day off from running if you are very worn down. Take a double whammy to boost recovery.

LISTEN TO YOUR BODY: You're going to get tired, so go easy. Don't expect to be firing on all cylinders and when you have a crappy day just go slower and cut it short if necessary. As the work week presses on my morning runs get a bit slower as a lack of sleep and recovery catches up to me. It is important to remember that getting out the door and doing something is the key, it is not necessarily the pace that is most pivotal. You may also get worn down to where a day or two off becomes vital. Take the days. A few days down is less of a sacrifice than weeks down due to injury, illness, or over-training.

SLEEP: Make a concerted effort to get to bed at nearly the same time every night if possible and shoot for the coveted seven to eight hours. If you can stay consistent in your sleep recovery will be less of an issue and this balancing act will be less taxing over time.

WATER BOTTLE: Take a water bottle to work and be sure to use that thing like crazy. Staying hydrated fosters recovery and recovery is the name of the game with our busy schedules. 
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MAKE IT WORK AT WORK: Stretch when you get to work if possible. Pack recovery drinks and snack bars to enjoy on the job or on break to facilitate... you guessed it.... recovery. If you're planning a workout after work try to stay off your feet and if need be bring your running gear to work so you can change and go straight for it.

Hopefully these suggestions help you out, they sure help me. The most important tip however is to stay focused and just keep on it. It will pay off in the long run and you love it right?