Admittedly, there are many trends – but when it comes to running, it makes perfect sense. Specifically, planning your workout so that it fits smartly and effectively into your day. In this case, your lunch break. And no, you don't have to start with your plate in hand.
Why is this trend only emerging now? Because our working world has changed dramatically, and one or two flexible opportunities have opened up that should be exploited.
Nine-to-five or 24/7 has given way to hybrid working with flexible hours and locations. But running also works in the office (though from an interpersonal perspective, perhaps best if there's a shower available).
What is running?
Running during your lunch break (whenever that may be for you):
Advantages:
- Breakfast has already been digested
- Blood sugar is stable
- Caffeine has an effect
- Muscle temperature better than in the morning
- Energy levels higher than in the morning or evening
Why Runching “always fits in so well”
For parents and working people, mornings are stressful. The only alternative would be to get up very early to go for a run. Not everyone likes that, and it's a difficult thing even for die-hard early birds.
While it would also be beneficial to "clear your head" in the evening, you often lack the energy after a hard day.
What does a running session look like?
Fortunately, there are no strict rules here. The only crucial factor is time. If work commitments mean you only have an hour, the training can be done in a shorter, more intense session. If you have a little more time, even longer runs are possible.
To adapt the training quality to the short time frame, interval training is a good option. Here's an example:
- Entering
- 30 sec. fast (VO₂max pace)
- 30 seconds easy
- 10–15 repetitions
- Expiry
Why this is so effective:
Oxygen consumption remains elevated even when you slow down. You train endurance and speed simultaneously, and in a short amount of time.
The mental effect: Movement as a reset
A midday run acts like a reboot for the nervous system. So here we are again with the idea of "clearing your head":
- clearer head
- less stress
- better concentration
- fewer afternoon lows
Physiologically, cortisol levels drop more quickly after exercise, while endorphins and dopamine levels rise. This explains why a 30-minute run often provides more energy than it consumes.
Hydration: The underestimated midday factor
Midday is also a good time to ensure you're well-hydrated, or at least adequately hydrated. Most people are already dehydrated due to coffee, air conditioning/heating, and simply forgetting to drink enough. Replenishing your fluids during the morning is therefore ideal in preparation for your midday run.
After training – especially after interval sessions and the associated fluid loss – electrolytes help to efficiently retain fluids and maintain stable muscle and nerve function. Short, intense workouts benefit from this more than many realize ( more on the post-workout phase in our article on regeneration ).
Summary
Running isn't precisely defined, thankfully. Essentially, it's about making the most of your midday run, as it's the perfect time for many to get in their workout. Why? Because you're too tired in the morning and already tired in the evening.
So you can do a short interval session, simply run for 30-45 minutes, or even just go for a walk. The only requirement: get outside, clear your head, and reset. This brings many benefits such as: less stress, no afternoon slump, reduced cortisol, and the release of endorphins. Important: hydrate well beforehand, i.e., during the morning (replenishing electrolytes), and take advantage of the post-workout window by replenishing electrolytes immediately afterward.
