I'm a shift worker. Any tips on how I can train for my first half?”

COACH MEL SAYS:

When you work odd day/night combinations, your body rhythm is often out. And with an out of whack circadian cycle, your hormones and immune system become compromised. This is common to nurses, doctors, firefighters, ambos, police officers and security staff.

10 ways to keep you running, day or night:

1 When To Run
When you work a night followed by a day off, once you have slept, get up, eat a light meal and do your session.

2 When Not To Run
Ensure you don't do hard sessions when tired or feeling "run down". This contributes to illness and injury.

3 When To Do Hard Sessions
Choose the day in your schedule where you slept normally the night before – this is best for hard sessions (speed/interval) and long runs.

4 Adjust Your Approach
For those who work “four days on, four days off”, I recommend an eight-day cycle.

5 Cross-Train
Do a 30-minute strength session twice per eight-day cycle.

6 Recover Right
Always have a session plan, but more importantly also have a recovery plan (e.g. think nutrition, get a massage, do some stretching).

8 Snack Right
If you get breaks at work, don't snack on junk food. Eat fresh foods, like fruit nuts. Maintain high protein intake to reduce spikes in energy.

9 Stretch Right
Stretch in your break and after all sessions.

10 Pre-Race Prep
Plan a few days off prior to a big event. Get some adequate rest, hydration and nutrition.

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