The Second-Wind Workout: What marathon runners can teach you about improving performance

Marathon runners know the magic of the "second wind"- that burst of energy when they push through a challenging phase. What if you could harness that same principle in your workday? Robin Sharma coined the term "Second Wind Workout" to describe a short, intentional midday exercise session that recharges your energy and resets your focus for the rest of the day. In this edition I dive shortly into the science behind it and how you can use it in your daily life to elevate your productivity and performance.

The Science

When you push your body through moderate physical activity, it releases endorphins—your brain’s natural feel-good chemicals- while increasing blood flow to the brain. This combination improves mood, sharpens focus, and enhances your energy levels.

Moreover, exercise helps combat the post-lunch energy dip by giving your body something to do with the carbohydrates (sugars) you consumed, balancing your blood sugar and stimulating neurotransmitters like dopamine (motivation) and norepinephrine (focus). These are the primary driving force allowing marathon runners and athletes from other disciplines to push their boundaries, even when they feel like they're getting close to their physical limit.

The Practicality

Let's be honest, very few people can work for 8 hours straight without their productivity dropping- especially if you have to do it without taking a shot of espresso on the hour. The first 2 hours of work and the last 2 will be radically different. Breaking your day up into two work blocks separated by a physical reset can dramatically improve cognitive function and maximise productivity of both working blocks. That means getting more done, in the same amount of time.

Not convinced yet? Here's a few more reasons to break your day up.

• Midday exercise increases circulation and oxygen flow, helping you power through the afternoon without reliance on caffeine or sugar. Reduction of caffeine will consequently have a positive effect on your sleep, causing a trickle-down effect that protects the productivity of the following day.

• A reset improves mental clarity, ensuring your post-workout work block is just as productive as the morning.
• Exercise reduces stress hormones like cortisol, leaving you feeling refreshed and motivated.
• Instead of slogging through diminishing returns in the afternoon, you create two high-performance work zones.

How to implement the second-wind workout.

Luckily, you don't need to casually run a marathon in-between work; you don't even need a full gym session. The key is efficiency and consistency. Here’s how:

1. Keep it short

• 15–30 minutes of movement is enough to activate your second wind.
• Try bodyweight circuits (e.g., push-ups, squats, lunges)
• Even a brisk walk will do (if walking, aim for 30 mins, preferably outside). Invite your colleagues and make it social!

2. Timing

• Schedule your workout around the natural midday energy slump, typically between 12 PM and 2 PM.
• Align it with your lunch break for minimal disruption or productivity loss.

3. Prioritize aerobic activities or strength training

• Exercises like cycling, jogging, or even skipping boost oxygen flow and heart rate without leaving you overly fatigued.
• Intense HIIT classes (40-60mins) may end up causing the opposite effect of leaving you fatigued.

4. Add some optional mobility work or stretching

• Combine light resistance work with yoga or stretches to release tension from prolonged sitting (optional).

5. Convenience is king

• Keep a set of workout clothes and a pair of trainers at your office or home.
• If you’re short on time, a quick 15-minute routine at your desk or a nearby park works wonders.

Reclaim your afternoons

The Second Wind Workout isn’t just a way to balance fitness and work- it’s a productivity strategy. By taking a midday pause to invest in your body, you give your mind the fuel it needs to tackle the rest of the day. This practice breaks the monotony, combats fatigue, and keeps you performing at your peak for longer.

Everyone's schedule is different. Unsure how to fit in a fitness & productivity strategy like this into your personal schedule? Message me with the word "Second Wind" for tailored strategies to enhance your energy and performance.

P.S. Here's a sample midday schedule:

12:00 PM - 12:30 PM: Light lunch or a high-protein snack (e.g., boiled eggs, hummus and veg).

12:30 PM - 12:50 PM: Second Wind Workout: A 20-minute session of HIIT, yoga, or a brisk outdoor walk.

1:00 PM - 5:00 PM: Focused work block, leveraging the energy and clarity from your workout.