Surviving the Lunch Run

April 8, 2016

At this time, the majority of my runs are done during my lunch breaks at work, with my long run on Sunday. Lunch runs definitely aren’t ideal but I try to make the most of them and I’m definitely grateful for having such close access to our city’s trail system from my office. Since I often hear, “I don’t know how you run at lunch”,  I thought I would share some of my tips and tricks for surviving the lunch run.


  • Pack your bag the night before. This gives you plenty of time to make sure you have everything you need. I can’t tell you how many times I’ve tried to throw everything together in the morning and have ended up forgetting something important, like socks.
  • Check the weather and prepare for alternate weather. I always make sure I check the weather the day before and double check it in the morning, but you know how trustworthy mother nature can be and I’ve had to bail on runs because I just didn’t have the proper gear. If you’re able to leave some extra clothing items at the office just in case, do that, otherwise pack an extra layer just in case.
  • Dress lightly. Since running at lunch doesn’t allow me much time to cool down before changing back into my work attire, I like to wear light layers or dresses to keep cooler. There’s nothing worse than trying to squeeze yourself into your favourite skinny pants when you’re all sweaty, or having to throw on a heavy jacket or sweater. Yuck.
  • Baby wipes and dry shampoo are your best friend. I usually give myself a quick baby wipe-down before I get dressed again and throw a little dry shampoo in my hair to soak up the sweat. Luckily, once my tomato face goes away, you can’t even tell I was out running. (That tomato face is a dead giveaway though, everyone always comments “Oh, you must have been out for a run”.)
  • Don’t forget your food! Obviously you need to be prepared with whatever snacks you may need to sustain you through a run before lunch and then a delicious lunch to refuel with afterwards. I always make sure to have a few emergency protein bars and a shaker with protein powder just in case I get super hungry in the afternoon. You never know when the “runger” will hit.
  • Schedule it. I like to put my runs on my Outlook calendar at work as a visual reminder to get out and move.
  • Grab a friend. The best lunch runs are when I can get out with a coworker. I’m lucky that I have a few coworkers who are runners as well, and the off chance our schedules align, it’s great to run with them and get an extra push.

Any other tips to get you through a lunch run? 


8km for Sunday Runday
Plank Challenge


22 Minute Hard Corps Resistance 1
Remember what I said up there about remembering all your gear for a lunch run? I went to get ready for 6km during my lunch break until I realized I had no socks. Womp.

FullSizeRender 32

Off – I came down with the most random stomach bug out of nowhere. It was brutal and I slept the day away.

10-9-8-7-6-5-4-3-2-1 burpees/sit-ups via Sweats in the City challenge.
This was a great workout to do at the park while Liam played. And by played I mean piggy backed me while I did the burpees.


3 x 400m hills

My first Orange Theory Fitness class with a bunch of other bloggers in Calgary! I have a feeling I will probably get my butt kicked like the blogger Body Pump date.


As a Calgary Marathon ForeRunner, I have been given an entry to participate in the 2016 race, however, all thoughts and opinions are my own. If you’re interested in supporting my fundraising efforts for the Calgary Marathon Charity Challenge, you can visit my fundraising page here

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  • Reply
    Jen @ pretty little grub
    April 8, 2016 at 6:42 am

    I wish I could do lunch hour runs but I only get half an hour so it’s not really enough time. Plus I sweat for a long time after a run so I’d probably be really gross! ha ha

  • Reply
    Alycia Lowe
    April 8, 2016 at 8:54 am

    i’d be all over the baby wipes and dry shampoo. I’m a sweaty pig! lol. I’m not sure I could go back to work after a run!

  • Reply
    Brie @ A Slice of Brie
    April 8, 2016 at 9:28 am

    I’m always amazed by people who can work out in the middle of the work day – I feel like I’m such a sweaty mess after a run! Sure I can wipe my body down but it’s my hair that takes a beating. I usually need a blow dryer to dry up the sweat haha! But good for you getting out!! That’s a great way to get in your run and still leave your evenings relatively free. And don’t worry – I will most definitely be getting my butt kicked tomorrow! 😉

  • Reply
    Ange @ Cowgirl Runs
    April 8, 2016 at 10:47 am

    I’ve actually ran without socks before. I definitely don’t recommend it. Nope.
    I always have wipes and dry shampoo in my bag – and extra deodorant.

  • Reply
    laura @ scribbles and sass
    April 8, 2016 at 11:40 am

    i have to invest in some wipes for my gym bag, that would things a lot easier. the trails by my work are so hilly, i fear the lunch run for that reason mostly!

  • Reply
    Kaella On The Run
    April 8, 2016 at 11:44 am

    Nice! I’ve done the odd lunchtime run but only when I knew I didn’t have to on camera later in the day. I’m like Brie and usually need a blow dryer for the sweat hahaha! SEE YOU TOMORROW!!!!!

    • Reply
      April 9, 2016 at 7:54 am

      Haha oh trust me, in the summer time my hair is soaked but my office is cool so I usually cool down quicker. I’m excited to see you!!

  • Reply
    April 8, 2016 at 1:39 pm

    Lunch runs are awesome! Such a great way to break up the day. I always kept extra socks and deodorant at work just in case I forgot anything. Also hair elastics, because there’s nothing worse then being all set to run and realizing you can’t put your hair up. I’m excited to meet you tomorrow!

    • Reply
      April 9, 2016 at 7:53 am

      Yes! I always wear an elastic on my wrist so I’m never without one, but good to have extras of things on hand.

  • Reply
    April 8, 2016 at 2:00 pm

    I’m all about the lunch runs. It means more time after Amelia goes to bed for me to do other things. I keep elastics, brush, deodorant, dry shampoo at work so I don’t forget them.

    • Reply
      April 9, 2016 at 7:52 am

      I should probably leave some extra socks, etc. at work too.

  • Reply
    Kris @ Canadian Girl Runs
    April 8, 2016 at 3:44 pm

    Love it, great tips!!

    • Reply
      April 9, 2016 at 7:50 am

      Thanks, Kris!

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