Working in the industrial sector, especially in quality departments, carries significant responsibility. Making sound decisions, swiftly analyzing data, and handling time pressure are daily challenges. It’s no surprise that after an 8-hour shift, the mind seeks a reset. One of the most accessible and effective ways to rejuvenate is running after work.
It doesn’t require expensive equipment or a subscription. All you need are running shoes, motivation, and a few spare minutes. The physical and mental benefits can be truly surprising.
My Journey: From Setback to Marathons
My initial attempt at running was a classic misstep. Without a plan or knowledge, and wearing cheap discount store shoes, I barely managed a kilometer before giving up, thinking it wasn’t for me.
In 2015, I gave it another shot. This time, I prepared: read several books (which I’ll discuss later), selected appropriate footwear, and started slowly. The result? I’ve been running regularly ever since and have completed four marathons.
Why Embrace Running After Work?
Stress Reduction
Running after work effectively lowers cortisol levels—the stress hormone. After a demanding day, it clears the mind, calms thoughts, and provides perspective.
Improved Concentration and Sleep
Evening runs facilitate falling asleep and enhance sleep quality. Morning runs offer an energy boost, increasing productivity from the start of the day.
Habit Transformation
Running replaced my old habit of smoking during stressful moments. It introduced regularity and discipline that I previously lacked.
Enhanced Fitness and Weight Management
Without strict diets, I shed 16 kg. Importantly, this was achieved without pressure, at my own pace, and on my terms.
Increased Creativity and Better Decisions
During runs, I often conceive new solutions, project ideas, and analysis topics. It’s a time when both body and mind work harmoniously.
How to Start Running After Work – Step by Step
Begin Slowly
There’s no need to run 5 km on the first day. Start with walk-run intervals, such as 1 minute of running followed by 2 minutes of walking. Gradually increase the running duration.
Invest in Quality Shoes
Opt for a running store that offers gait analysis. Properly fitted shoes reduce injury risk—a worthwhile investment.
Track Your Progress
Initially, a smartphone with a running app suffices. A specialized watch isn’t necessary right away.
Avoid Running After Heavy Meals
Allow at least an hour between dinner and running. A light snack, like a banana or yogurt, is adequate before training.
Run for Yourself
Don’t compare yourself to others. Running after work should be your personal time—not a competition.
When Will You See Results?
Positive changes in well-being can be noticed after just a few sessions. To burn fat, aim for runs lasting at least 40 minutes, as the body then taps into energy reserves beyond glycogen.
Recommended Reading for Aspiring Runners
Bob Glover – The Runner’s Handbook
A comprehensive guide covering running techniques, shoe selection, nutrition, and training plans. Notably, it emphasizes safety—highlighting the importance of avoiding roads and wearing reflective gear.
Scott Jurek – Eat and Run
An autobiographical account of an ultramarathoner demonstrating that a plant-based diet and extreme endurance can coexist. An inspiring read showcasing running as a lifestyle.
Keith & Kevin Hanson, Luke Humphrey – Hansons Marathon Method
Offers balanced training plans for half and full marathons. The book explains the rationale behind workouts and teaches smart running strategies. It was instrumental in achieving my marathon personal best.
Is Running After Work Feasible in Winter?
Absolutely. Winter running is about appropriate attire—technical layers, a hat, gloves, and reflective elements. Interestingly, colder temperatures can make running feel less exhausting.
Nasal Breathing During Running – More Than a Trend
An emerging practice among informed runners is nasal-only breathing, especially during the initial minutes of a run. Though it may seem unnatural at first, the benefits are compelling:
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Air Filtration and Warming: The nose filters and warms the air, protecting the lungs, especially in cold or polluted environments.
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Controlled Pace and Heart Rate: Nasal breathing naturally moderates pace and heart rate, enhancing aerobic efficiency and fat burning.
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Intensity Indicator: Difficulty maintaining nasal breathing signals a need to adjust pace, preventing overexertion.
Over time, as endurance improves, you’ll find it easier to run longer distances breathing solely through your nose—a common practice among long-distance runners.
I adopted this method after correcting a deviated septum, which had previously hindered my nasal breathing.
Conclusion
Running after work is more than just physical activity. It’s an effective tool for stress management, improved focus, and fostering a healthier lifestyle. You don’t need to be in top shape—just make the decision to start.
After a few weeks, you might be surprised by the profound impact of this seemingly simple activity.
If you’re still hesitant, give it 30 days. Run 2–3 times a week without pressure. You’ll feel the difference.
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Author: Dariusz Kowalczyk
