Fitting running in with shift work/kids etc.

sgal

Hi all,
I know they have been a few posts about fitting running around work/life etc. and from what I've been able to search alot comes down to making it fit. I'm looking more for help as to how people actually manage fitting in running. I work shift (4-shift, 2 days, 2 nights) my wife works mon-fri 9-5, I mind our twin 17 month old boys on my days off etc. I've tried on and off since they were born to get back in to running, manage a few weeks and stop again for various reasons, some genuine - sick kid, some not genuine - laziness/tired etc. Think I need to set target and would love to do a marathon but unsure as to how to schedule training without it being unfair on wife/kids etc. Apologies for long windidness but would really appreciate any advice especially regarding a training schedule and shift work. Thanks

dekbhoy

feel your pain, in a similair situation myself except i have one 17 month old , i try to do as much as i can on my days off ....also if you can try either run before work or to and fro work or evn on your break. you really need a lot of get up and go and be prepared to just go gym or go running when ya can. Im no expert but am a decent long runner as in 20-25 km at a time.

martyeds

I fit into a similar category but its slightly easier for me as i don't run any further than 10km. I do most of my runs after 9pm but probably not ideal for some one like yourself who runs much longer distances.

thirstywork2

Since I became a dad for the first time 3 months ago I have found my running has improved.

1.im not overtraining anymore and less prone to getting injured.

2.I run to work or run home so more time with the wife and daughter

3.Take the buggy out for a short run if you can,I tend to dothis once a week and call it my active recovery day.

4.Don't put pressure on yourself by entering races months in advance but pick out races at the start of the week if any suit and race them to keep your short term goals with the view to doing Dublin.

Clearlier

I've done the kids thing but not the shift work.

They key is to have as much routine as possible in your life and within that to identify the times that best suit you to run. They may not be the ones that get you the best results but life is a balancing act. It may be that you run to/from work, that you get up early on the days that you're not working, that you take a nap at the same time as your boys in the middle of the day so that you can run later that night.

The stresses imposed by shift work should be relatively predictable and thus manageable. 17 month old twin boys can be a different story and this is where you have to adapt. There's no point in doing a 10 mile tempo run when you've had an average of 2 hours sleep for the last 10 days and are struggling to see straight let alone run. That's the time to take an extra nap! For the bits in between where you're tired but can function you have to adjust your plan on the fly.

Try and plan the harder runs for the times that you are most likely to be ok - not necessarily your best but if you know that you'll usually have a certain level of tiredness after a shift but still be able to do a hard run that's probably a better option than another time where you're at the mercy of the whims of your boys and might be feeling great or terrible.

Never be afraid to do an easy run instead of what you had planned and if you're unsure take a leaf from Lydiard book who suggested that you run away from where you start for 10 mins and if you're still feeling bad turn back. You'll still have done 20 mins. Also, keep an eye on your form when tired, it's really easy to get sloppy then.

tang1

Work shift work to (mixture of earlys and nights over 6 days) and have a 16 month old son. I'm lucky in sense i can fit a run in during break time at work, usually if i do this its 45-60 min run. On my days off my wife accomodates me as best she can (fair play to her) and i get a run in late afternoon or early evening after looking after the little man all day. On the weekends its up at 7 bells or earlier to fit run in before work or before the family rises so i can spend time with them after. One thing i will say and it goes without saying really, family comes first no matter what for me. So if i miss a run i had planned its no big deal.

PaulieC

I saw a woman out running this morning with twins on a double buggy. Fair play to her...when my twins were that age I couldn't have done it. Sometimes you just have to make things fit where they didn't before. I found running home from work to be great as it takes the same time as it does to drive. So you're effectively getting 6 'free' miles. I know it doesn't suit everyone, but I betcha you'll be able to fit things in pretty easily when you put your mind to it

mr.wiggle

sgal wrote: »

Hi all,
any advice especially regarding a training schedule and shift work. Thanks

Howdy,
From my experience with family and shift work, the only way is to decide what type of race you want to train for, note the date of that race, then find a plan for that distance. Then get a small notebook/diary ( not a phone app), and work back from the race date putting in the distances/pace, each day that the plan calls for ( phew! :pac:)
By comparing your shift pattern to this , it is quiet easy to plan your training runs and it leaves your partner know you're taking this seriously and he/she will not mind (too much) about the time you spend acheiving your goal !
This worked a treat for me ,( still is ), and I actually look forward to the runs before and after work, whether its nights or days I 'm on.
( I do get a lot of whistles from my 'jealous' co-workers as i clock in/out in my running gear though ).


Hope this helps!?
Mr.W.

huskerdu

All good advice above.

To add to it, I would say that your statement "I would love to do a marathon" is part of the problem. Its vague and you are unsure if it attainable. You even said yourself that you need a target.

It may be that this is the wrong time in your life to target a marathon, and thats OK.

Without a target, you will not have any motivation to get out there and train.

Choose a target race and set yourself a goal for the race. In your situation, you have to be very organised to plan your runs, but with a training plan to follow, you should be more focussed on making it happen.

sgal

Thanks for all replies. Mr. Wiggle fair play to you for running after a night shift!
Huskerdu, in terms of marathon, you may be right, I'm not sure if marathon is attainable at present but will target something and work through shift calendar and see when longer runs etc. are most achievable. Was hoping google would throw up a training schedule based specifically round my shift pattern, but will go old school with pen and notebook!

b.harte

mr.wiggle wrote: »

( I do get a lot of whistles from my 'jealous' co-workers as i clock in/out in my running gear though ).
Mr.W.

You hear whistles?
What the rest of us hear is suppressed sniggering

What wiggle also forgot to mention is it helps if you can run with someone you work with,:mad::rolleyes:
it is more difficult to skip a planned run if you have agreed to go with someone.
I work with him and the training runs before or after work are a great way to wind up or down for a 12hr shift, I don't think I would have been as regular if they were solo runs.
My kids are 3 and 1. I run with the small one in the buggy and get up really early to run before day shift, (4:30 is the earliest so far)
I've also gone for family walks to the local park, I can do laps while my super wife watches the kids in the playground.
As wiggle said, get a plan, share it with your OH. Also be prepared to be flexible as with kids time doesn't tend to obey normal rules.
As regards picking a target race, I find either stay very local so you can get out and back home quickly or go far and make a trip of it.
I also have to balance the books as well if I go for long runs I have to spend a similar amount of time with the kids while OH does her stuff.