When You Need a New Workout Time: Tips and Tricks for Adjusting
Runners thrive on a routine. We choose our ideal workout time based on when we feel best, when we eat, when we hydrate, and when our body and mind are ready to take on our training plan. The rest of our lives depend on this routine, but sometimes other aspects of life interfere and we have to learn to adjust — either temporarily or altogether.
My favorite time to run is in the morning. There have been times, though, when my work schedule has made it impossible to run in the morning. When I was getting to work at 6:30 am, I found I couldn’t get up early enough to get a quality run in. I was also always tired because I was trying to force myself to run, even when I did not get enough sleep.
I have never liked running after work. The day had usually gotten to me by that point; I was tired, hungry, and just wanted to go home and relax. Something always seemed to come up that took my attention away from my workout.
For some, getting up early and running feels just as impossible. We can all relate to times when we have had to adjust our ideal schedule to get in a run or workout. Here are a few tips you can try to get motivated and be ready to workout at any time of the day.
Adjusting to a Morning Routine
The hardest part of adjusting to a morning run is getting up and actually doing it. Chances are, if you are adjusting to a morning workout, you are going to have to get up a bit earlier than you have in the past.
The great thing about running in the morning is you get that workout finished and checked off of your to-do list. If you are struggling to wake up on time, start small. Go to bed 30 minutes earlier and then wake up 30 minutes early, and try short runs or at-home strength training or yoga until you start to adjust to your new schedule. Gradually increase that time until you are back to a full-length workout.
Check the weather the night before so you are prepared for any surprises and have your clothes and shoes ready. Make sure you charge your watch and headphones and pick nice, easy routes right around your neighborhood so you can get out of the door and get it done.
If you find you can’t run on an empty stomach, get a pre-workout trail mix you can grab a handful of, or a banana you can eat as soon as you wake up. Be sure to drink plenty of water in the evening and the day prior so you are feeling hydrated when you wake up.
And most importantly: do not hit that snooze button! Get up and out of bed as soon as your alarm goes off. Otherwise, telling yourself you deserve some more sleep becomes much too easy.
Adjusting to a Mid-Day Workout
Mid-day workouts can be great. You’ve got some other things accomplished, the sun is up, you are feeling more awake, and it tends to be a warmer time of day in the fall and winter. It is also a great way to break up the day and can give you energy to get through that mid-afternoon slump.
The difficulty for me is that work and life tend to get in the way, and I miss my mid-day run. A meeting goes long, or suddenly something unscheduled falls onto your plate. For a mid-day workout, it is best to have everything scheduled. Put it into your calendar like a meeting. Make everyone around you aware that you are getting ready and leaving at this specific time. If someone needs something, let them know you will be back in an hour (or however long).
Know your body — what do you need to eat and drink in the morning for this run to be successful? Do you need a large breakfast, less coffee, a mid-morning snack? You likely won’t be able to have lunch until after your run, and you want to make sure you aren’t feeling sluggish and/or hungry.
As with any workout adjustment, give yourself some time to make this change, pick some nice easy routes near your workplace or home, and turn off your email and phone so it isn’t going off in your head the entire time you are running.
Adjusting to an Evening Run
Ah, the post-work run: the absolute hardest for me, but the one I have to adjust to most often. For me, working out at this time of day takes the most willpower, but can also be very rewarding whenever I manage it.
I have trouble running after work for several reasons: I usually get held late at work; by the time I am out of work I’m exhausted and hungry; I’m just thinking about all the other things I need to do that evening before bed. Running seems hard and I “deserve a break.”
The first step to a successful post-work run is leaving on time. Have a hard stop time in your calendar and don’t let anyone sway you from that. I also find it can be helpful to have a new or exciting route picked out. You are already out of the house, so pick a new route near work!
Create a new running playlist (I use Spotify) so you have some tunes to look forward to while you are running. Make sure to drink water and eat healthy throughout the day. If I’m ever feeling tired, I tell myself I just need to get in a couple of miles, or that I can always walk. The point is to get outside, do something, and allow yourself some time to get used to this new routine.
It’s also important to talk yourself up to your run. One reason I love running in the morning is that I will get it done. Nothing has gotten in the way yet, and I have that accomplishment checked off first thing in the morning. In the evening, it is way too easy to get bogged down in everything else that has happened that day. Remember, if you are running after work, it’s because you already put in a full day — you deserve this time to yourself.
A Final Word
It can be difficult to change your workout routine, but unfortunately, life requires change from us sometimes. Be kind to yourself during these adjustment periods. If you aren’t running as far as usual, or if you are having to fit in another activity because you don’t feel up to running, that is totally fine. So you went for a walk or a hike after work instead of running — that’s great! You are getting your body used to exercise, and you tried something new.
The idea is to benefit your body and mind through exercise, no matter what time of day it is. Use this change as a time to get excited about new activities. Listen to your body tell you what it needs throughout the day so you are feeling healthy, strong, and ready to run. Solicit friends to exercise with you, try out new routes and tunes, and go easy on yourself for a while.
Happy running!
