Real tips from a nurse-runner who has been there
Let’s be honest—night shift throws everything off.
Your sleep is upside down, meals are weird, and your motivation? Nonexistent. Add running into the mix, and it starts to feel impossible.
But if you want to keep running while working nights—whether for your sanity, your goals, or just to feel like yourself again—it can work. You just need to shift the expectations and create a rhythm that fits your reality, not a perfect training plan.
Here’s what’s actually helped me run through night shifts (and not hate it).
1. Choose Your Timing: Before or After Shift
This depends totally on your body and your life—there’s no “right” way. For me, it was usually before I night shift, since I worked at 7pm. I would wake up around 3:30 PM, have a snack, go for my run, then shower and have dinner before work. Occasionally, I did shorter runs in the morning after work, usually after a stretch of shifts when my body was more adjusted.
Running before a night shift works if:
- You start late (like 7pm)
- You’re someone who likes a calmer head going in
- It’s winter and actually nicer to run during the middle of the day
Running after a night shift works if:
- You need movement to decompress
- You are well-adjusted and can put sleep off for another hour or so
- It’s summer and too hot to run in the middle of the day
👉 Try both and see what feels better.
2. Lower the Bar (In a Good Way)
Night shift = high stress. Your run doesn’t have to be.
Aim for consistency, not intensity. That could mean:
- 10–20 minutes of slow running
- Walk-run intervals
- A loop you don’t have to think about
Just getting out the door counts. I promise.
3. Prioritize Sleep First, Always
Your body heals when it sleeps. That recovery run can wait.
Build your routine around sleep first, run second—especially if you’re post-shift. Use tools like:
- Eye mask
- Earplugs or white noise
- Magnesium or calming tea
Running while sleep-deprived can do more harm than good. Sometimes, a post-shift run may sound do-able, especially if you have had a couple shifts in a row and your body is adjusting to the schedule. But other days, you will feel so tired you barely make the drive home. So if you need to go straight to bed? Do it. Maybe you can run when you wake up. Or maybe your body is telling you it needs a rest day.
4. Fuel Up—Even Just a Little
Running on an empty tank post-shift never ends well. This goes for running before a shift or after a shift. You don’t need a full meal, but you do need something:
- Banana + nut butter
- Protein bar
- Small smoothie
- Electrolyte drink + some quick carbs
Tip: Pack snacks that work for both mid-shift energy and pre-run fuel. If you are running after a shift, eat these in your car on the way home.
5. Simplify Your Routine
The more decisions you remove, the more likely you’ll run.
- Lay out your clothes before your shift
- Keep a pair of shoes in your car or by the door
- Change at work and run from there, this takes out any opportunity to put it off, and may energize you for the drive home
6. Wear Gear That Helps You Feel Better
You’re already tired—comfort makes a huge difference.
Here’s what helps me:
- Compression socks to recover from standing all shift
- Good running shoes (save your plushiest pair for these tired runs)
- A cute outfit or set (sometimes this is your only chance to feel like yourself during a long stretch of shifts)
Recovery gear like a massage ball or Epsom salts can help too. Check out this page for my favorite recovery tools.
7. Don’t Expect to Nail It Every Time
Sometimes the best decision is not running.
If your body’s wrecked, take the day off. Running is about showing up consistently over months—not forcing it during one exhausting stretch.
Give yourself grace. You are asking a lot from your body. Skip it if you need to.
You’re Already Doing Something Hard
Running on night shift is not easy—but you’re not weak for struggling with it. You’re strong for even trying.
Find what works. Keep it simple. Sleep well. Run when you can.
And remember: a tired, slow run is still a run.
👇 Let me know—do you run before or after shift? Or both? What’s your go-to shift week trick?
Leave a comment