Personally I think (I don't do!) I'd rather go harder/faster/longer less often. Getting ready for and then showering etc. after such a brief activity every day is just annoying isn't it?
I shower every day anyway, so I don't count shower time as cost of running. I head out first thing in the morning immediately after I get up and then shower immediately after I come back. Which I think is a terrific way to start my day.
Does it take time? Yes, it does, but only if you look at it in this simplistic way. Even if I did not enjoy running itself, it makes the rest of the day feel better for me which I think makes up for the time "wasted".
I also use my runs to listen to news, audiobooks or podcasts. I am walking every day in the evening and I use that time to listen to audiobooks and also get some grocery, etc. -- trying to get as much from the time I spent on walks as possible.
If I don't listen to something I am trying to be productive by rethinking things that happened to me, preparing arguments for upcoming meetings, thinking through other problems that I have at the moment.
I try to run every day. And I try to run hard every other day, but if I don't feel like running hard one day that's ok. On the hard runs all I do is run. I can't think, I just need to focus on maintaining my pace (when I notice that I'm putting together a coherent string of thoughts it's my cue to go faster).
But on my slow days I think. And it's wonderful. I don't know how many problems I've solved during my runs, but it's a lot. Something about getting outside and moving somehow unties knots in my thinking. And if I don't have a problem to solve I might review some recent stuff I've been studying. I might for example pretend I'm doing a presentation on the topic. Since I'm out there and can't write anything down I have to repeat everything in my head, and that repetition makes it stick. (Works if I'm preparing an actual presentation too!)
Because of this I usually try to go running after 1-2 hours of work. This way when I go running I usually have some material fresh in my mind. Working from home is obviously a big advantage.
I stopped running when I got my current job because there was so much work I wanted to do and didn't think I had the time. Huge mistake. I started running again in August and have been keeping it up since then, and my work has improved a lot.
This probably doesn't work for everyone, but it's an experience worth searching out!
You may be one of those types who enjoy interval training more than longer, steadier, more "laid back" efforts.
Apparently, if you match it to your fitness/ recovery levels (and goals if you have them), doing quality over quantity can be just as good as – and in some cases better than – doing more volume at less intensity.
I personally prefer cycling at a more laid back pace. But if I were back on some run-training regimen, I'd prefer less volume with more intensity workouts. Because I enjoy cycling, and kinda dread running.
But I heard mixing both, in terms of volume and quality, will have the most optimal results in terms of performance gains.
Maybe you know all this already, but just ya know, throwing it out there.
4 minutes run hard enough to push heart rate to 90%, 3 minutes recover, repeat 4 times; about 45 minutes, every other day if you're old and need the recovery.
