Training for Shift Workers PDF Print E-mail
Written by Marathon Guru Team   
Wednesday, 05 October 2011 08:14

shiftMany people do not have the luxury of working normal 9am - 5pm hours and find it difficult to balance out their training.

The nice thing about running is that all you really need is a pair of shoes and motivation to get out there and unlike other sports where you need access to facilities, the streets are open at anytime. For those of us who do need to run before and/or after working, it is important to have a plan of how to train seriously.

For those that have the normality of a working day, the best way for most of those people to train is to get out and run first thing in the morning but there are some of us who are not morning people and do prefer to do it after work. Whatever option you choose, normally you can run with other people and use each other for motivation and accountability and get yourself into a good routine.
Sadly this cannot be achieved for those who have to do shift work. When we are all tucked away in our beds, there are people out there working odd hours. Their normal day is like working from 6pm through to 6am. These people do not have the luxury of normality in their day and often find training difficult, so how can they make it easier on themselves?

The first thing is to focus on is getting into routine. You need to work out when would be the best time to train, whether that be in the afternoon before you go to work or in the early hours of the morning after you finish work. Everything becomes back to front (or opposite) for you where your morning is now your night and your night is now your morning. Some of you may have family and when you wake up in the afternoon before heading to work may want to spend time with them as when you get home in the early hours of the morning they will all be in bed so training after work may be an option.

Another factor to consider may be the weather. If you are in the middle of summer and the afternoons are extremely hot, then bypass training until you come home in the early hours when it is cooler or if it is winter, then get up a little bit earlier in the afternoon and get your session done before work where the weather is better and there is daylight compared to after work where is will be at it's coldest and dark.
The option you choose has to be what is balanced into your lifestyle but whatever you choose make sure you stick to that routine. Routine and structure make training alot easier and you will need this especially in your heavy stages of training. Also make sure you use forward planning. If you know that you are going to have a day off in 2 weeks time, make sure you use that day to get a massage or go to the gym, as that is the only time you can access those facilities during normal hours.
As with people that train during normal hours, try and seek out other individuals that have to perform shift work and try to do some training with them to help keep you motivated.
Last Updated on Wednesday, 05 October 2011 08:27

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