Maintaining fitness on the railway

[Blackcountry88]

Just a forum to talk about the above. Maybe you're ex-military, maybe you've joined the railway after working for the emergency services? Maybe fitness and wellbeing is your passion..... How do you maintain your routine whilst working railway shifts? How do you manage that work/life balance snd still squeeze in time for the gym? What do your workouts involve? Go on....be the first one to post, lead by example! 

 

[anglian96]

I'm ex infantry. I manage to run 5 days a week 5 to 10 miles a day. To be honest With you I didn't struggle with fitting it into a routine. If your on an early get up the extra little bit early, if your on a late go for a run in the morning and if your on a mid shift the choice is yours you either go before or after the shift. My preference is always before a shift so I can get home and Chill. The way I look at it you either sit at home on the sofa watching TV or on your phone for an hour at some point during the day you need to get your brain motivated to want to run or gym it instead of doing that. Make take some time but like anything once into a routine it becomes normality.

I know of people who've joined gym classes and also running groups to get motivated maybe that could be worth a try also.

 

[EZJ]

Bought a Peloton bike 2 years ago, best thing I ever did. I can manage to fit a work out in most days around my shift pattern.

 

[Kendo]

Just a forum to talk about the above. Maybe you're ex-military, maybe you've joined the railway after working for the emergency services? Maybe fitness and wellbeing is your passion..... How do you maintain your routine whilst working railway shifts? How do you manage that work/life balance snd still squeeze in time for the gym? What do your workouts involve? Go on....be the first one to post, lead by example! 

Struggled for a long time trying to balance working in the Railway and having a family with 3 young kids however now at a point where I go to the gym 4-5 times a week I either go before my back shift, my days off or straight after the really early shifts. It can be done and you'll feel so much better for it mentally and physically.

 

[choochoochoo]

Do any TOC depots have gym equipment ? I believe GN/TL Hornsey Depot had opened a small gym up just before COVID started, but it's since been shut.

 

[Smelliott]

Struggled for a long time trying to balance working in the Railway and having a family with 3 young kids however now at a point where I go to the gym 4-5 times a week I either go before my back shift, my days off or straight after the really early shifts. It can be done and you'll feel so much better for it mentally and physically.

With young kids it's virtually impossible, isn't it? That's where I am for the time being. I'm basically just a tired blob at the moment.

 

[L401CJF]

Not something I bother with personally as I'm a lazy so and so, but I do know a lot of my colleagues visit 24hr gyms before/after their shifts at obscure times.

A while ago chatting to a colleague who said after she finished at 1am she was off to the Gym, I was shocked, just dreaming of getting into bed myself - fair play to them!

On a similar note there are a lot of my colleagues who will get in after a late and then go for a jog/walk the dog.

 

[Bounded1]

Always been into fitness but working shift work definitely brings the challenges. Currently managing it 6 days a week. I save the 7 day to take off when the mega earlies start and I just don’t have the energy or my sleep has been poor. Meal prep has to be simple and easy as possible.

So much exercise is online now, you can get something in at some point. And a gym brand with chains is also beneficial as there maybe one also close to depo. Getting a gym bud can also help with motivation. I don’t have kids which is the big difference as I can schedule it in easily. How anyone with a young family manages to do it, hats off to them!

 

[Kendo]

With young kids it's virtually impossible, isn't it? That's where I am for the time being. I'm basically just a tired blob at the moment.

Absolutely it's almost 4 years for me in the Railway was ex forces too so have always did some sort of fitness but to strike the balance between family life, driving a train and fitness is extremely difficult

 

[bramling]

Just a forum to talk about the above. Maybe you're ex-military, maybe you've joined the railway after working for the emergency services? Maybe fitness and wellbeing is your passion..... How do you maintain your routine whilst working railway shifts? How do you manage that work/life balance snd still squeeze in time for the gym? What do your workouts involve? Go on....be the first one to post, lead by example! 

To be honest, it’s potentially a major problem. However my plan is as follows:

* Target of 1000 calories worth of exercise per day (as measured by Apple Watch) which I generally do without exception.

* 2 runs per week, normally around 9 miles but the occasional half or full marathon every month or two. Runs normally HR zone 2 but with a sprint finish for the last mile or two. Every fourth or fifth run replaced with a HIIT run.

* 1 to 2 swims per week except during school holiday times, normally a straight mile but sometimes replaced or supplemented by other variations subject to how I feel on the day

* Gym 1-2 times per week

* Rowing machine at home 1-2 times per week, during summer months very occasionally real rowing.

* If the above doesn’t achieve the target for whatever reason then will walk, stair climb or do calisthenics, often during work time where feasible.

* When on holiday away from home much of the above will be replaced by a significant amount of walking, though with the occasional evening run where feasible. When on holiday generally have no problem doing 1000 calories a day without special effort as tend to be highly active.

One big risk is overtraining, in other words fatigue resulting in not getting the best value out of exercise. With the caveat again that watch measurements aren’t necessarily that accurate, I’ve noticed a conspicuous drop in measured VO2-max coinciding with long weekend shifts or 7 days in a row at work, which can take some time to recover.

 

[Blackcountry88]

Folks, thank you for the honest engagement. I've been interested in each and every post. Keep it coming!

To be honest, it’s potentially a major problem. However my plan is as follows:







* Target of 1000 calories worth of exercise per day (as measured by Apple Watch) which I generally do without exception.







* 2 runs per week, normally around 9 miles but the occasional half or full marathon every month or two. Runs normally HR zone 2 but with a sprint finish for the last mile or two. Every fourth or fifth run replaced with a HIIT run.







* 1 to 2 swims per week except during school holiday times, normally a straight mile but sometimes replaced or supplemented by other variations subject to how I feel on the day







* Gym 1-2 times per week







* Rowing machine at home 1-2 times per week, during summer months very occasionally real rowing.







* If the above doesn’t achieve the target for whatever reason then will walk, stair climb or do calisthenics, often during work time where feasible.







* When on holiday away from home much of the above will be replaced by a significant amount of walking, though with the occasional evening run where feasible. When on holiday generally have no problem doing 1000 calories a day without special effort as tend to be highly active.







One big risk is overtraining, in other words fatigue resulting in not getting the best value out of exercise. With the caveat again that watch measurements aren’t necessarily that accurate, I’ve noticed a conspicuous drop in measured VO2-max coinciding with long weekend shifts or 7 days in a row at work, which can take some time to recover.



Good level of detail! Do you compete or train for leisure?

 

[Aviator88]

It's a simple one for me - rowing machine ~ 5 hours a week, a mixture of endurance and HIT. I do it because I enjoy it, it makes me feel better, and it's a tried and tested way to keep weight/blood pressure etc in check!

 

[bramling]

Good level of detail! Do you compete or train for leisure?

Leisure & general fitness. Being brutally honest, I see what some people end up like once they get towards their 50s, and don't want to end up that way. I made a conscious decision that I wanted to get myself up to speed before getting to the point where the body properly starts to break!

 

[Teddyward]

I go for long walks in elwynn forest in world of Warcraft.

 

[Sapper]

I manage to run or cycle most days. It can be difficult to set a plan, with the shifts. If I'm on lates I go out after I've dropped kids off, if on early I go out after work. It can be tiring with a young family and when they're off school I'm stuck on the turbo trainer...

 

[dan4291]

I do what I can, either a run (currently doing the Couch to 10k) or a HIIT workout at home. Always try and do some sort of exercise every day (although it sounds like barely any compared to some on this thread!). Never used to do any exercise really but decided that I'm 35 and not getting any younger! I do struggle with motivation though, especially when tired out sorting the kids and house out plus working shifts but that's the hardest part, getting started!

One tip I would say is always have some sort of goal or target. For example, I'm doing the Great North Run in September as a novice runner so working my way up to that, but whatever works for you.

 

[185143]

Plenty of 24 hour gyms about.

Certainly not my thing, even at a civilised hour, and it must take some determination to go to the gym at 3AM on a Sunday morning. But from having driven past one in my local town centre, people evidently do!

 

[bramling]

I do what I can, either a run (currently doing the Couch to 10k) or a HIIT workout at home. Always try and do some sort of exercise every day (although it sounds like barely any compared to some on this thread!). Never used to do any exercise really but decided that I'm 35 and not getting any younger! I do struggle with motivation though, especially when tired out sorting the kids and house out plus working shifts but that's the hardest part, getting started!

One tip I would say is always have some sort of goal or target. For example, I'm doing the Great North Run in September as a novice runner so working my way up to that, but whatever works for you.

Wise words here. I kind of went the same way by reaching a point where it was simply time to take a decision and go for it.

In my case my initial goal was to aim for a high VO2 max, which with time and effort was eventually achieved. The dividend in this case was being able to do various things without feeling exertion, for example being able to climb a steep hill without the heart rate rising too much.

I’d say it’s all absolutely worth the effort, but the caveat it is can take up a lot of time. And no matter how much one tries to be blind to the weather, running on a cold and windy day really sucks!

 

[muz379]

When I first started on the railway I put about 4 stone on my first 18 months working there . A combination of being much more sedentary compared to previous employment and eating a lot of junk at all hours .

I saw photos of myself compared to when I started and knew I had to do something about it which I did and started being more sensible with my diet which I've always found is the key to losing weight (it's very difficult to outwork a bad diet ) .

In terms of exercise , I did at one point live 3 miles from work so apart from when we had snow or ice I used to cycle to and from work which was a big help in terms of getting exercise in. The chain gym membership I have also allows me to use some of the other locations in the chain and I can use the one near work or near to some of the locations we have longer breaks so I sometimes manage to squeeze a workout into my working day .


Now I live a bit far to be cycling but I have a 24 HR gym membership and go 3 or 4 times a week . If I'm on lates I go before work , on earlies I go after .

It is looking like I'll be changing roles later in the year for one with 12 hour shifts but within cycling distance again so I'll probably just cycle to work and keep the gym confined to days off .

 

[Sully]

I'm ex military as well and with 3 kids. I train for ironmans and find it really easy, to do so with the shifts. You just have to use your time really wisely.

 

[bramling]

I'm ex military as well and with 3 kids. I train for ironmans and find it really easy, to do so with the shifts. You just have to use your time really wisely.

Time is the problem I have. It’s okay to find time for physical activity, but it causes a problem when there’s other stuff to be done. I am fortunate I can do a certain amount during work time which helps massively.

The other issue I have is getting into overtraining territory when tired. At times I get the feeling that overtraining can be worse than doing nothing. As with many things it’s a case of striking a good balance.

 

[cin88]

I usually go to the gym every other day when i'm off, previously i'd go every other day when on early turn or a day off. I'm more conscious of my fatigue level now that I have to do 12 hour shifts so I don't like to add to any fatigue issues with a full gym workout during my run of shifts for the week. Its not uncommon for me to spend 2-3 hours in the gym at a time so i'd rather prioritise rest in between shifts as i'm usually only 3 days away from the next gym session at most anyway, plus most of my boxes are lever frames working under Track Circuit Block rules so I tend to get quite a bit of resistance based exercise just pulling the levers 20 odd times an hour.

I keep resistance bands and a grip trainer in my bag for the weeks where i'm not working a lever frame box, or in a box that's quiet in terms of normal workload. I'll try to get an hour's worth of exercise in in between trains where possible in those locations.

 

[rakoczigabi]

I don’t have kids , so probably a bit easier for me.

I do Ironman triathlons, do have a coach who plans my sessions according to my work schedule.

So won’t end up with a 5hr bike ride on a day when I start work 4am.

When I have a later shift I make sure I still set an alarm in the morning so can get my workouts in.

Also if I’m on earlies when I get home I definitely not sitting down on the sofa , because I know I won’t get up. So change into my workout gear and get the sessions done.

If there’s a swim that’s usually on my days off , or after work. So won’t have to come home and go back out.

Long bike rides / runs are always on my days off. And I always have a rest day after before going back to work.

So won’t going to work knackered.

I won’t lie , sometimes it’s hard to balance work / training / friends.
But so far I’m managing and nothing or no one’s suffering

 

[Yfg132]

It's easy to find excuses not to do things like exercise. You have to make time, I can guarantee everyone has atleast an hour of the day to set aside. Yes its difficult with young children and maintaining fatigue but imo being fit and healthy makes you less fatigued in general. You'll find most people watch TV, scroll there phone etc for more than an hour a day so just make the time and it will become part of your routine! Basically don't find time, make it!

 

[muz379]

Yes its difficult with young children and maintaining fatigue but imo being fit and healthy makes you less fatigued in general

I completely agree with this having been sedentary in the past and now doing a moderate amount of exercise which has increased my fitness my energy levels are much higher .Carrying extra weight is also difficult on joints etc which makes you feel weary .

 

[Ken H]

You can also do some less strenuous stuff which helps a bit. This is stuff I did when I was in the office.
Park a little further from where you are going. In the works car park, at the supermarket etc.
Use the stairs, not the lift.
Do unnecessary short walks around the workplace. You have to be a little inventive here. But a driver could walk to the platform end and back before taking a train out.
On your longer breaks take a 10 minute walk.
Take food from home to work. Then you can control the amount of salt and sugar you eat. Far better to nibble sliced apple and grapes than a double decker bar. But the stuff from home replaces the bought stacks. Its not in addition to it!!!

 

[Sly Old Fox]

It's easy to find excuses not to do things like exercise. You have to make time, I can guarantee everyone has atleast an hour of the day to set aside. Yes its difficult with young children and maintaining fatigue but imo being fit and healthy makes you less fatigued in general. You'll find most people watch TV, scroll there phone etc for more than an hour a day so just make the time and it will become part of your routine! Basically don't find time, make it!

That depends on what job your partner does. Sure you might spend an hour sat in front of the tv but if you have a young child in the house you can’t exactly leave them to go to the gym.

Personally I run about 25-30 miles a week most weeks, but fitting it in is hard and I feel constantly exhausted as a result. Get up at 1am, work 3-12, drive home, hour run before the school pickup, then evening at home with the little one before we both go to bed about 7pm. That’s a fairly standard day for me.

 

[Yfg132]

That depends on what job your partner does. Sure you might spend an hour sat in front of the tv but if you have a young child in the house you can’t exactly leave them to go to the gym.

Personally I run about 25-30 miles a week most weeks, but fitting it in is hard and I feel constantly exhausted as a result. Get up at 1am, work 3-12, drive home, hour run before the school pickup, then evening at home with the little one before we both go to bed about 7pm. That’s a fairly standard day for me.

And you have proved you stil make time, doesn't mean you can't leave the house. Put them in a buggy and a long walk, get an exercise bike, do push up, sit ups, kettle bells etc etc. As I said, it's easy to find an excuse and 99% have an hour to set aside!