RUNurse: Running Is Like Nursing!

In this article, we explore the parallels between running and nursing, highlighting how both require endurance, resilience, and adaptability. Just as nurses face diverse challenges in their daily routines, incorporating various types of running into their training can enhance both physical fitness and mental well-being. From interval training to long-distance runs, each type serves a unique purpose, helping nurses build strength and stamina while promoting a balanced, healthy lifestyle. Join us as we dive into the different running styles that can empower nurses on and off the job!

1) THE EASY / RECOVERY RUN: That 30-Minute Mandatory Break!

How is it done? 50-60% of maximum effort (easiest & conversational pace) 

An easy run is typically performed at a relaxed pace, allowing runners to maintain a conversation while covering a short distance. This run serves as a vital component of any training program, promoting aerobic fitness without excessive strain. It allows athletes to build endurance, recover from more intense workouts, and prevent injuries. Easy runs are often scheduled regularly, making them an essential part of a balanced training regimen that supports overall performance and well-being.

This is your slow and steady start, much like the pre-shift huddle. It’s all about easing into the day, warming up the muscles, and making sure everything's in working order. Just like a quick rundown of patient assignments, it gets your head in the game without overdoing it. Remember, it's not about speed here; it's about getting those legs moving and your mind in gear. For some, it's like that rare but cherished coffee break during a shift. It's not about pushing limits; it’s about letting your body—and mind—relax. Consider it your ‘30-min me-time break’ during a stressful shift. Whether it’s sipping your favorite brew or jogging at a leisurely pace, it’s the perfect way to recharge.

RUNurse Tip: Think of this as your gentle reminder that not every moment is an emergency. Sometimes, it's okay to take it slow and prepare for what’s coming next :)

2) THE LONG SLOW DISTANCE RUN:  Equivalent to 3 Days in a Row Shifts, or more!

How is it done? 50-60% of maximum effort (steady pace, conversational & basically a long easy run)

Long slow distance (LSD) runs are characterized by their extended duration and slower pace, allowing runners to develop their stamina over time. Typically ranging from 60 minutes to several hours, these runs help athletes improve their aerobic capacity and mental fortitude. LSD runs are critical for preparing runners for endurance events, teaching them to manage energy levels and maintain focus over long distances. This training approach reinforces the importance of pacing oneself, as it helps runners learn how to push through fatigue while still performing at their best.

In nursing, the principles of the LSD run resonate deeply with the realities of patient care. Nurses often face long shifts that require sustained energy and attentiveness, especially when caring for patients with chronic conditions or in high-acuity settings. You’ve got your route planned, snacks packed, and your mindset ready—just like bracing for a 12-hour shift that turns into a 16-hour marathon. When you think you’r almost there, then you realize your’e barely halfway since you’re back for the next 2 days at work. It’s not about sprinting; it’s about endurance, stamina, and the mental toughness to push through, even when the miles or hours seem endless. You'll hit that runner’s high—think of it as the caffeine boost halfway through the night shift!

RUNurse Tip: Hydrate, fuel up, and remember: the finish line (or end of shift) is worth the grind. And hey, at least on a long run, there’s no charting involved!

3) THE TEMPO / THRESHOLD RUN: Like Hitting Your Stride Mid-Shift!

How is it done? 80-90% of maximum effort (comfortably hard; you can speak in short phrases only)

Tempo runs are designed to improve a runner’s lactate threshold by maintaining a “comfortably hard” pace for a sustained period. These workouts typically involve a warm-up followed by a series of faster intervals, allowing runners to develop speed and endurance. Tempo runs are essential for athletes looking to enhance their performance, as they train the body to run more efficiently at higher intensities. This type of training helps build mental toughness and discipline, preparing runners for race day challenges.

In the nursing profession, the tempo run is analogous to the critical moments when swift decision-making and focused action are necessary. Just as runners push themselves to sustain a challenging pace, nurses often operate under high-pressure conditions, especially in emergency or critical care settings. The ability to make quick assessments and interventions is vital to patient outcomes, much like maintaining a steady tempo can determine a runner's success in a race. This is the “find your groove” run. It’s challenging but sustainable—much like when you hit your stride a few hours into your shift. You know the rhythm of your patients, meds are on schedule, and charting is under control. In running, it’s maintaining that comfortably hard pace without burning out. It's all about consistency, confidence, and keeping a steady pace. 

RUNurse Tip: When you’re in the zone, both on the run and on the floor, everything feels just a bit easier. Use this to keep a steady flow, no matter the pace. 

4) THE INTERVAL / SPEED RUN: Just Like Dealing with Code Blues!

How is it done? 90-100% of maximum effort (hard efforts followed by recovery; talking is difficult)

Speed day or interval runs involve alternating between short bursts of high-intensity sprints and recovery periods. This training method is designed to improve a runner’s overall speed and power, pushing their limits in a structured way. By incorporating these intense efforts into their routine, runners enhance their cardiovascular fitness and ability to sustain higher speeds over time. Speed days are crucial for preparing athletes for competitive racing, helping them build the strength and endurance needed to excel.

In nursing, the concept of interval training mirrors the dynamic and often unpredictable nature of patient care. Nurses frequently experience moments of intense activity—whether during emergencies, procedures, or critical assessments—followed by periods of quieter reflection or documentation. Intervals are all about high-intensity bursts followed by periods of rest, mimicking those moments when the floor’s quiet one minute, and the next, you’re racing to a code blue. It’s the run that keeps your heart rate bouncing just like your shift can go from calm to chaos in seconds. You learn to thrive on the adrenaline, recover quickly, and be ready to hit the gas again.

RUNurse Tip:  Speed intervals remind you that bursts of energy can be managed, and recovery is just as important. It's the ultimate practice in pacing yourself through high-stress moments. 

5) THE RACE DAY RUN: The Day You’re Charge Nurse!

How is it done? 80-100% where you have to be strategic based on the distance & course elevation. 

It’s race day—game face on, adrenaline pumping, just like taking charge of the unit. You’re in the lead, calling the shots, and every second counts. From pacing to patient care, it’s all about strategy, resilience, and pushing through the walls. There's no turning back, only forward momentum until you cross that finish line. It’s the ultimate test of everything you’ve trained for, be it miles or managing multiple crises.

RUNurse Tip: Trust your training, trust your team, and remember: no matter how tough it gets, you’ve got the strength to see it through.

IN CONCLUSION...

Incorporating different types of runs—speed, tempo, long slow distance, and easy runs—into a training regimen is essential for preventing injuries, much like the importance of varied self-care strategies for nurses to avoid burnout. Speed runs enhance explosive strength and improve running economy, while tempo runs boost endurance and help the body adapt to sustained efforts. Long slow distance runs build aerobic capacity and promote recovery, while easy runs provide essential active recovery, reducing the risk of overtraining. Just as nurses must balance their demanding schedules with restorative practices to maintain their well-being, RUNurse benefit from this diverse approach to training, ensuring they stay strong, healthy, and injury-free.