Runch hour

More Londoners than ever are running in their lunch breaks to keep fit. Here is Jasmine Gardner’s guide to getting started

Jasmine Gardner

3 March 2012

By lunchtime, many of us can think of nothing but a cheese sandwich. But for the rest, food for lunch is overrated. Come 1pm, they will be jogging around the nearest park or circling the closest high-rise. Rather than having a lunch break, they’re taking a “runch” hour.

According to a new study, two million British workers now use their lunch hour to go for a run, covering three miles of pavement and park space, three times a week.

“Hectic lifestyles or feeling too worn-out at the end of an arduous day in the office means the only real option is to incorporate exercise into the day,” said a spokesperson for outdoor clothing brand Helly Hansen, which commissioned the study.

“Running during your lunch break can make you feel good. It gets you outside in the daylight and it’s free,” adds celebrity personal trainer, Dalton Wong.

But for many of us, our lunch break doesn’t seem long enough to squeeze in a workout. With the added pressure of having to look presentable in the office post-run and the hassle of carrying a kit bag to work every day, running at lunch needs to be a finely tuned operation.

So here’s how to get the most out of your runch.

Eat something light an hour prior to runch. “Nuts and berries, some yoghurt or an apple with peanut butter are ideal. A sandwich prior to your run will sit in your stomach and make you heavy, but on an empty stomach you will run out of energy,” says Wong.

“It’s important to plan your running route,” says Wong. “If you know how far you are running, you can time your run correctly. For most people, between two and five miles is a good distance to start.”

If you run eight-minute miles, two miles will take 16 minutes and five will take 40, so start with a shorter distance and build up, timing yourself so you know you have enough time left to shower and eat.

“Once you can comfortably run four to five miles you can start working on improving your time,” says Wong.

Start with some squats and lunges to warm up. “If you don’t have time, just start out slowly and build up your speed gradually,” says Wong.

“People who are heavy or out of shape should go slowly as running can put a lot of pressure on the joints. When you’re returning to the office, don’t sprint. Walk a little bit and let your heart rate come down.”

And make sure you get enough rest. “Some people get a ‘runner’s high’ which leads them to over-train and get injured. If you run three to five times a week, take one week off every four weeks to let the body recover,” says Wong. “If you are exhausted and unable to work in the afternoon, you have overdone it.”

Once you have showered and changed it’s time to eat. Wong says: “Eating within an hour after exercise is important to replace energy. If you want to change your body shape, go for some protein, vegetables and fats. If you are training for a marathon, get plenty of carbohydrates. Avoid coffee afterwards and rehydrate with water.”

Running will make the calf muscles and hip flexors tight. Save time on your lunch break by taking five to 10 minutes to stretch before you go to bed. Add to the effect by doing some yoga or getting a massage at the weekend.

“Stretching before you go to sleep will help your muscles get used to lengthening. If you always stretch you will be able to run faster for longer,” says Wong.

The bag: If you’re going to schlep a kit bag across London three times a week, you want to keep it compact and lightweight. The new Entry Level Gymbag from Sweaty Betty (£55, sweatybetty.com) can pass for a handbag. American Apparel’s brightly coloured Nylon Pack Cloth Gym Bags (£16, americanapparel.co.uk) take up minimal space.

The shoes: Learning a barefoot running style with a forefoot strike (rather than a heel strike) will protect your joints and has the added bonus of requiring lightweight shoes. The Nike Free Run +2 shoe is a good midway point for those don’t want their shoes to weigh them down but who still need some cushioning. (£70, nike.com)

The make-up: Easy application products are the key. MAC Prep + Prime Highlighter (£17, maccosmetics.co.uk), with a built-in brush, brightens the skin. Add By Terry Light Expert foundation pen (£42, spacenk.co.uk) on top. Bobbi Brown’s new limited-edition felt-tip-style Ink Liner frames the eyes without the need for tools. Becca Beach Tint (£20, beccacosmetics.co.uk) can be applied on lips and eyes with a finger.

The cosmetics: Cowshed’s brand new On the Moo’ve travel kit is compact and will sort you out with shower gel, body lotion and lip balm (£24, cowshed.com). The Va-Va Voom Volume Travel Pack from Percy and Reed’s new haircare range includes shampoo, conditioner, spray, lifting cream and oil (£24, Selfridges.com)

The towel: The Speedo Deluxe Sports Towel is quick-drying, super-absorbent and lightweight (£15). If you want something light but large enough to wrap around your body, try Speedo’s Logo Towel instead (£15, speedo.co.uk).

1 mile: From Westferry Circus in Docklands, up the North Colonnade and returning down the South Colonnade.

1.74 miles: Around the Regent’s Park lake (for a 2.8-mile track run the Outer Circle).

2 miles: From St Paul’s Churchyard over the Millennium Bridge, along the South Bank to the OXO Tower, return via Upper Ground, over Blackfriars Bridge and along Queen Victoria Street.

4.3 miles: The outer perimeter of Hyde Park and Kensington Gardens.

5.10 miles: From Embankment along the north bank of the Thames to Tower Hill, over Tower Bridge and back along the South Bank.

6.2 miles: Along the canals, starting from Regent’s Canal at Limehouse DLR, up to the Hertford Union and along the south side of Victoria Park returning south, with the Olympic Stadium on your left, via the River Lea Navigation and Limehouse Cut.