It happens to the best of us. Your training plan says you need to run X miles for the day, but you have COMMITMENTS: an early morning meeting at work and dinner plans with friends in the evening. Your only option is to set your alarm for the cringeworthy hour of 4am — or is it? I’m telling y’all — runching is the solution!

For those of you unfamiliar with runch, it’s a run that takes place during the lunch hour. It’s a great way to squeeze a few miles into an otherwise jam-packed day.

I know most of you are thinking this is all well and good as long as you have a place to shower after the run. But no sweat — there are a few tricks of the trade that allow you to get your workout in even without a post-run shower.

So without further ado, my tips for running successfully over the lunch hour. 

• Run in lightweight, sweat-wicking clothing – This is super important to help stay cool and minimize sweat.
• Find a shady route – Running during the noon hour is running when the sun is at its most intense. Do your skin a favor and find a shady route.
• Do a 5-10 minute cooldown walk – Finish up your run a few blocks away from your end destination. By the time you get back to work, you’ll feel human again.
• Use lots of wipes – As you’re changing after your run, give yourself a good wipe down. I’m a fan of good old-fashioned unscented baby wipes. But if you’re fancier, there are also athletic wipes that are a bit larger in size and great for wiping away any post-run grossness.
• Swipe on a good deodorant – You definitely don’t want to be the smelly kid in the office. So do everyone a favor and swipe on a clinical strength deodorant. In fact, do it before you run, too.
• Consider headbands and hairpins as your friend – This one is for the ladies. I know many of you claim you can’t runch because of your hair. With the right headband and a few hairpins, this is a non-issue. Simply slick your hair back in a ponytail, braid or bun, pull on a headband and pin any loose strands. Voila — an office-appropriate, post-run hairstyle!

• Refresh with a cool bevvie – Drinking ice water or another iced beverage will help you cool down from the inside out. Another option is to rest your feet on an ice pack or place one on the back of your neck for a few minutes. It’s another way to cool down fast.
• Enjoy a cold lunch – This one almost goes without saying. After running outside in the heat, humidity, whatever else summer throws your way, do you really want to eat something hot? Exactly. Cold lunch it is!

So there you have it — a few simple tips to get your runch on. Do you runch? What are your best tips for working out in the middle of the day?