Mile Markers: The Magic of 30 Minutes
Last week was another hot and humid week, so I kept most of my runs right around 30 minutes in length. 30 minutes is enough to reap the benefits of running. It’s easy to fall into the distance runner mentality of more is better, but this week 30 minute was enough to get exercise without overheating.
Honestly, running right now is as much for Isla as it is for me. I enjoy running and am not ready to give it up. The knowledge that even 30 minutes of exercise gives her a head start on life motivates me to run and strength train. Exercise during pregnancy is linked to a lower risk of childhood diabetes and obesity, healthier hearts, and even better cognitive function. Every time we visit the OB, they remark upon her healthy, strong heart.
(Obviously, any type of exercise – not just running – has the same benefits. However, I am more motivated to run outside than cross-train at the gym, so running works for me.)
Monday: 3 mile run & 25 min Pilates
This was one of those runs where you feel mediocre during, but you know you will feel better after. I felt tight and tired from a weekend of travel and late nights. But sure enough, this run loosened up my legs. I then did some prenatal Pilates to stretch out and realign myself.
Tuesday: 5 mile run
I headed out with a range of 3-5 miles as my goal. Right now I typically run loops or branching routes, rather than out-and-backs, so that I can stop early or extend easily based on how I feel. I felt good, so five slow but enjoyable miles happened. After the run, I did some quick pelvic floor and core work.
Wednesday: 40 min walk & 30 min strength train
I opted to sleep in, which meant it was hot outside by the time I awoke. Instead of running, I took the dogs on a long walk. The heatwave is hard on them, especially Ollie, since I have to limit their time outside. We stuck to shade in the park as much as possible.
For strength training, I did a slight variation of the same routine I’ve enjoyed for the past few weeks. Each week I modify it based on what feels appropriate for that week of pregnancy. I completed three sets of: lateral band walks, monster band walks, side planks, banded glute bridges, single leg deadlifts with rows, kettlebell squats to overhead press, toe taps, and bird dogs.
Thursday: 30 min run
Since it was in the mid-70s with high humidity, I kept this run short and slow. Thankfully, overcast skies made the heat more tolerable. It felt good to get out and move in the fresh air.
Friday: 4 mile treadmill run
I will admit I do not care too much from the treadmills at our gym. Somehow it always feels warm with uncirculated air. We plan on getting on a home treadmill to set up in our (often cold) basement once Isla comes. But for this day, when it was above 80 degrees at 5 AM, either the treadmill or indoor track were my options.
Surprisingly, I enjoyed my treadmill run! I incorporated a mini workout (this fartlek). My interval paces ranged from 7.0-7.4 (8:35-8:05/mile) – faster, but still aerobically comfortable.
Saturday: Rest day
With the worst of the heatwave on Saturday, I stayed inside as much as I could all day.
Sunday: Active Rest
With the heat finally dissipating, Ryan and I took a long walk. We first attempted a hike at a local nature preserve, but the bugs were so prolific that we turned around within 10 minutes. We instead walked around a local arboretum for 30 or so minutes.
Linking up with Weekly Rundown!
How was your week in running?
How did you manage running in the heat wave?
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15 Responses
I was surprised by how well running went this week in spite of the heat. I’ve been in some gyms like you describe and it’s really miserable. A treadmill in your own basement with a big ol’ fan is definitely the way to go;-)
My favorite summer running trick is to rub an ice cube on the back of my neck for a few seconds before I go out.
Thank you! I’m excited to finally get that treadmill set up. An ice cube on the back of the neck sounds so cooling!
It is easy to get into that mindset of more is better but I agree, 30 minutes is perfect. I hope the heat lets up soon for you me sake. I had one week of really hot temps while pregnant and that was one week too many. Stay cool!
Thank you! The heat did let up this week, which has been nice for running a bit more. Summer pregnancies are rough with that extra insulation!
When I first started running, I would only run 30 minutes at the time (well, run-walk in the beginning) and it made it really easy to see progress. I wasn’t so much focused on increasing the distance I was running so much as decreasing my walk breaks. 30 minutes is a great little time to run. Also, I’m so amazed you’re getting out there in this heat while pregnant. You rock!
Thank you! It is so empowering to measure progress like that, whether starting out or after running for a while!
I am with you on the shorter runs right now. With the heat and humidity we have in DC, I can only manage about 30 m of running. Fall will be here soon enough! Thanks for linking up
Those fall runs will feel extra amazing after all of this heat training! Thank you for hosting!
I have to admit that 45 minutes has always been my sweet spot, but I’m really enjoying my 30 minute runs. Thank you for justifying it! LOL
Don’t get me wrong, I love 45-60 min runs, but in cooler temperatures!
I heard, several years ago, that even 20 minutes of aerobic activity was sufficient…so that’s usually my minimum on the days when my mojo is low (or the weather is iffy). I always try to get a recovery run done the day after a long run, too. Even if the first 100 feet feel “off,” I always come back feeling loosened up and ready for the day…most of those runs are 2-milers, which takes me about 20-minutes if I run at an easy pace.
I tell several of my athletes that if they are really busy, even 20 min goes a long way for consistency. It’s all about getting out there!
30 minute runs are so perfect! Although sometimes I feel like they go by slowly because I expect them to go by fast, if that makes sense. You are doing so great with keeping up with your workouts! It will definitely pay off for both you and Isla.
That makes total sense – especially if it’s a 30 minute recovery run after long run or hard workout!
It sounds like for people with kids a treadmill is even more of a lifesaver! I don’t have kids, but live in Minneapolis and its a necessity in the winter!