Reader Q&A: Running in the dark, how to structure an efficient workout week, balancing yoga and other exercise

It’s time for another round of reader Q and A’s! Every couple of months I like to do a round up of questions I’ve been asked recently and answer them in a blog post because I feel like many of the questions/answers are relevant for a lot of you!

Hi Jen! I am trying to start running in the morning instead of after work. Do you have any recommendations for reflective gear or lights? I am considering getting Knuckle Lights, but wanted to check with you to see if you have any recos. I’ve found your posts about running gear very helpful! Thanks so much! – Emily

Kudos to you for being aware of the importance of reflective gear when running. There is nothing that drives me crazier than people running in the dark, on the roads with no reflective gear. It’s just so dangerous for the runners and the drivers on the road!

I typically wear a reflective vest and last year I added a light-up LED arm band as well. When Zoey runs with me I make sure she is lit up too and use a blinking light. These collars look great too.

Good luck and be careful out there!

Hi Jen, first of all I really enjoy your blog. Very helpful and a lot of fun to read. I was wondering if you have suggestions/ideas on what to eat and how often? I get up early around 4:30 or so to take walk/jog because I have to be at work around 7:30 and I live half an hour away from my workplace. So hard sometimes to plan out everything. Plus I want to be better about getting stronger too and with work and kids I sometimes get so tired. Don’t mean to bore you. Thanks for listening/posting. –Michelle

First of all, you guys never bore me with your questions! I love them. What to eat and how often is such a personal thing. For me, I know that three square meals a day are non-negotiable and snacks as needed. Others do better with smaller meals spaced more frequently throughout the day. And as far as what to eat, that will also vary from person to person but regardless of the diet you choose to follow, you should be looking for a healthy balance of carbs, protein and fat at each meal. Many people find counting macros helpful, although that is something that I personally have never done so I can’t speak to it.

I think in your case prep is going to be EVERYTHING! Since your days start so early and you work far enough away from home that any meals you bring will have to be packed, I think it would be best for you to pack/plan your meals for the next day the night before OR do a big Sunday food prep session and knock it out at one time. Remember, preparation and planning is KEY when it comes to sticking to a healthy diet, especially when you are away from home and it’s easy to make food choices that might not be as sound.

Keep it SIMPLE but appealing to you and make sure that you are getting enough at your meals to satiate you since your days are so long.

I hope that helps!

*Let me preface this comment by saying I’m obsessed with your dogs! I just moved 3 states away from my parents golden, Mika and I have a golden shaped hole in my heart! * I just started my first “big girl job” out of college. After sitting all day, I’m so ready to work out. By the time I get home after sitting in traffic though, I have no time. I’m pretty big on running as an ex XC athlete, but it takes SO much time even if I do intervals. What are your tips for a quick workout (under 30) that would cover all the bases (cardio, weights, stretching)? – Liliana 

Thanks for showing the girls some love! Aren’t goldens just the sweetest? 🙂 Okay, I hear you on wanting to get your workout done but also be efficient. There are many women who read my blog in the same boat as you….want to get it all in but time is short! I’m not sure if I can get your cardio, weights and stretching in every day in 30 minutes but I think you could have a great mix throughout the week that helped you get this done.

Here is one idea for how you could structure you week.

Monday: 28-minute bodyweight tabata workout (bodyweight strength + cardio)

Tuesday: 3 mile run + stretch session after (cardio/stretch)

Wednesday: 33-minute total body dumbbell workout (strength)

Thursday: 3 mile INTERVAL run (hills or sprints) + stretch session after (cardio/stretch)

Friday: total body dumbbell super set workout (strength + there are cardio and core options if you want to take them)

Saturday: active rest…do something like walking, gentle yoga, hiking, biking, an outdoor adventure, etc.

Sunday: longer run or gym session…since you are an ex cross country runner, maybe make Sundays the day that you devote to a longer run or gym session. Make sure to stretch after.

I hope that gives you some ideas! Feel free to cut out one of the run or gym days and make it a yoga or extra rest day!

Hi Jen! I’ve been a loyal reader for years now! (Love everything you post and also love your inversion book that is sitting on my bedside table.) Anyways, I have a question about training/yoga. I recently completed my 200-hour training and have started to teach a bit (haven’t left my 9-5 yet), and I am wanting to focus on advancing my inner-yogi when it comes to flexibility and advanced postures, however, I don’t want to let go of other aspects of my fitness routine… I also love running and weight lifting. My question to you is how you are able to balance cardio and weights, while also deepening your yoga practice? Sorry for the long-winded question, but you seem to manage these balance so well. Thank you! – Shelby

I appreciate the book shout out Shelby! Congrats on your YTT! That’s awesome that you’ve started teaching already! Oh my gosh, I hear you on advancing your practice while also wanting to continue to workout in other ways. Thus far, although I ADORE my yoga practice, I haven’t been willing to give up running or lifting to “further” it. I have had to find a little bit of peace with knowing that I will never be the bendiest yoga teacher (or even close to it!) because my body stays pretty tight from running and lifting. BUT that doesn’t stop me from setting goals for my practice that excite me and challenge me.

I really think you have to evaluate why you want what you want. Do you want to further your practice in some ways because you think you “should” be at that level as a teacher or do you want to grow in certain ways because it absolutely lights you up. Making sure you stay in a place of intentionality and not ego with your practice is key in honoring your body and moving it in ways that feel intuitive and good.

Yes, it is SO FUN to master cool new tricks and I LOVE arm balances and inversions but what I love my practice most for is what it does for me in regards to presence, self-acceptance/love and emotional growth and clearing. I also love the way that running and lifting make me feel and the ways that they serve me. I think all three are an important piece of the pie. I try to stay grounded in that and not let myself get too focused on wanting my practice to be at any certain place…while still enjoying challenging myself and growing…if that makes any sense!?

I also wrote a post about finding a balance between running, lifting and yoga so be sure to read that too! Oh and this post on balancing running, yoga and cross training without losing endurance and speed.

That’s going to wrap up this edition of reader Q&A. Please feel free to add your advice below in the comments to any of the readers above. Remember, we all learn from each other! You can also add your question for the next edition. (Some of them are so good that they are going to become blog posts of their own!)

I’m off for an afternoon packed with appointments and teaching. Y’all have a good day!