Let’s be honest: after 12 hours on your feet, squeezing in a run can feel like a straight-up heroic act. Your legs are heavy, your brain is foggy, and the thought of lacing up your shoes might make you want to collapse on the couch instead.
But here’s the thing—I’ve learned that those short, imperfect, post-shift runs? They still count. In fact, they actually end up helping me feel better.
Whether you’re training for something or just trying to stay consistent, here are the simple, realistic tips that help me (a full-time nurse and runner) make running after work actually doable.
1. Lower Your Expectations—and Let That Be Enough
This is the biggest mental shift I had to make: not every run needs to be long, fast, or even feel good. If you’re showing up after a full shift, you’re already winning.
Think of these runs as “time on feet” runs. As if you didn’t get enough all night, right? The goal isn’t performance—it’s consistency and self-care.
Even a 10-minute shuffle can boost your mood and help shake off the stress of the day. Something really is better than nothing.
2. Hydrate and Refuel First
This is the most IMPORTANT. Night shifts are sneaky. You might not feel thirsty or hungry, but your body’s depleted—especially if you’re running around in scrubs for 12 hours. Let’s face it, the last thing you ate was probably a piece of candy at 4 AM.
Before you head out, grab something simple:
- A banana (or at least half!)
- Quick carbs like a piece of toast or small pastry
- Protein or granola bar
- A quick smoothie
- Bonus points if you toss in an electrolyte drink
Fuel first, run second.
3. Keep It Short + Flexible
Give yourself permission to run short. Seriously.
Some days I only made it a mile or two, and that’s more than okay.
Try these:
- Walk-run intervals for 15–20 minutes
- A one-mile “reset jog”
- Run just to the end of your street and back—see how it feels
Don’t commit to the whole run. Just commit to starting. Sometimes that’s all it takes.
4. Wear Gear That Helps You Feel Good
Comfort makes a huge difference—especially when you’re already drained.
Here are my go-to pieces for post-shift runs:
- Compression socks (I wear them on shift and during recovery)
- Supportive running shoes (your feet will thank you)
- Lightweight clothes that feel breathable after wearing scrubs all day
Investing in a few feel-good pieces makes it way more likely you’ll follow through.
5. Use Mental Tricks to Get Out the Door
Let’s be real: motivation after a shift is iffy. Here’s what helps me:
- Lay your clothes out before your shift—make it easy
- The 5-minute rule: “I’ll go for 5 minutes, then I can stop if I want.” I never actually stop.
- Listen to something you love—a podcast, a training tip, or a true crime episode. Save it just for these runs so it becomes a treat.
6. Prioritize Recovery Afterwards
Even a short run adds stress to an already tired body. Your recovery routine matters—especially if you’ve got another shift coming up.
Try this:
- Quick stretch while the shower heats up
- Legs-up-the-wall for 5 minutes before bed
- Rehydrate + have a proper breakfast – your pre-run snack does NOT count as breakfast! Check out this post for some of my go-to breakfasts.
These small actions help your body bounce back faster and reduce soreness the next day.
BONUS: Know When to Skip It—and Don’t Feel Guilty
Some days? You need rest. Full stop.
There’s no badge for running when your body or soul is begging you not to. Nurses go through a lot on a 12 hour shift, and sometimes running isn’t the cure for an extremely tough night. If you’re exhausted, in pain, or emotionally overwhelmed, skip the run. Eat breakfast, and get some sleep.
Rest is part of the plan—not a failure.
You’re Doing Amazing
Running after a long shift isn’t about hitting a goal pace. It’s about reconnecting with your body after giving everything to everyone else. It’s for you.
So if you laced up after 12 hours on the floor—even just for a mile—I see you. You’re strong. You’re committed. And you’re not alone.
Let me know in the comments:
What’s your favorite post-shift ritual? Or your go-to low-energy run trick? I’d love to hear how you make it work.
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