When life gets busy with tasks like completing school assignments, attending your children’s recitals or sports games, or finishing a major project at work, it can be difficult to find the time to fit in a workout.
You can still enjoy the numerous health benefits of running, such as stress relief and mood enhancement, even if you have a busy schedule. Our top tips will help you prioritize time for running by starting early, staying committed, and fostering flexibility and creativity.
1. Early bird gets the miles
Whether you are naturally inclined to rise with the sun or prefer to hit the snooze button upon waking up, the undeniable truth remains that there are numerous advantages to embracing the habit of running in the morning, regardless of your preference as a morning person or night owl.
Going on an early morning run has the advantage of having fewer distractions competing for your attention. This assists in completing it early, rather than later in the day when you are busy, exhausted, and more inclined to postpone.
Starting the day with a morning run is a wonderful way to have personal uninterrupted time, gain mental clarity, and find peace. Whether you choose to run on the road or a trail, being in nature has a calming effect that is sure to boost your mood and alleviate stress.
Establishing a routine becomes easier when running in the morning due to the ability to maintain a consistent and regular schedule.
Research has indicated that individuals who engage in morning exercise are more likely to establish it as a persistent routine. It is astonishing how adjusting your wake-up time by an hour or two can have a significant impact on various aspects of your life, including adhering to your dietary objectives.
To be a morning runner, you must embrace the principle of “early to bed, early to rise.” This involves reducing screen time (less browsing on social media) and avoiding late nights in order to ensure that you are well-rested for your run the following day.
To prevent wasting time in the morning and to increase motivation to go for a run, prepare your running gear and nutrition the night before. When you inhale the fresh air and witness the beauty of a sunrise run accompanied by the soothing sound of birds singing, you will feel revitalized and prepared to embrace the day. Find additional advice on becoming a morning runner in our article.
If you prefer, you can still wake up early and use that time to get a head start with work and other responsibilities, which will enable you to have more free time later in the day to dedicate to training if you exercise when your body is more alert.
2. Plan a training schedule
Planning is essential for success, as the saying goes, “if you fail to plan, you plan to fail.” It is important to acknowledge that relying on chance for running will not lead to consistent progress towards your training objectives. To ensure consistency, take a proactive approach by scheduling your mileage and workouts at least a week in advance. Whether you prefer to use a digital calendar or a physical planner, getting organized is crucial for prioritizing your running time.
To begin, create a practical and feasible schedule for yourself (whether it involves running daily or a few times weekly). Make sure to set aside a dedicated period of time for self-care and ensure that you fulfill your commitment to yourself. Though unexpected occurrences like sudden appointments and cancellations may arise, using a planner will aid in attaining a more harmonious harmony between work and personal life, rather than experiencing a disorderly juggling act.
One effective way to stay on top of responsibilities and avoid overbooking and stretching yourself thin is by checking your schedule and seeing what lies ahead for the week. Similar to a to-do list, completing your workout for the day gives a sense of accomplishment.
In addition to aiding in creating a more efficient training schedule, a planner can assist in monitoring your progress. If you find yourself consistently maintaining the same distance and speed during your runs for six consecutive days, it is advisable to halt and reassess your approach.
When deciding on a training plan, whether it be self-designed or based on an existing guide, make sure to include a diverse range of runs (such as intervals, easy runs, speed workouts, etc.) in your training schedule. This will not only aid in faster recovery and strengthening of your body but also allow you to have more free time that would have otherwise been occupied.
If you have a day with few commitments or if you have a packed schedule or are away from home, consider scheduling a long run or a shorter distance workout, respectively. For additional training advice and motivation, make sure to consult our expert-designed workout and race preparation manuals.
3. Go on social runs
You don’t have to sacrifice your social life just because you are a runner. Even while enjoying the company of others, you can still stay active and fit. To make your runs more enjoyable, mix it up and bring your loved ones along.
By following a step-by-step approach, you can choose to invest in a baby jogger, have your older children accompany you while you exercise, or run with your partner, thus enabling you to actively participate in and prioritize the relationships that hold the greatest significance to you.
If you don’t have any friends or acquaintances who are runners, joining a runners’ group in your area can provide an opportunity to meet new people who have similar interests and goals. This will also give you a running partner who can help you stay committed to reaching your objectives.
4. Never skip your long run
The importance of the long run is something that all marathon runners can agree on. It is recommended to schedule these runs on weekends when you have more time. Long runs provide excellent chances to experiment with different foods and determine which ones provide the greatest energy for your legs during marathon training.
In addition to providing ample chances to test energy gels and clothing options, they primarily aid in developing a more robust and efficient aerobic system, a stronger heart, and the growth of mitochondria and capillaries in the muscles.
If there are times when you must make concessions in order to spend time with friends or complete last-minute shopping, you may have to skip some weekday runs. However, it is crucial that you never miss your weekend long run, as they hold a special significance.
5. Train alone
Participating in training alone is an excellent way to prepare for marathon day. It enhances your mental endurance as you face solitary challenges, enabling you to pay close attention to your body’s cues and establish a suitable pace. Although running in groups offers significant advantages, it is highly recommended to also participate in social runs.
In addition, embrace the solitude that accompanies running alone. It is during those lengthy, monotonous runs that you will comprehend the signals your body is transmitting to you. Could the discomfort in your knee be a result of the cold you are recuperating from affecting your running technique? Are you executing proper breathing techniques?
It is likely that you will be running the marathon by yourself, so it is crucial to develop the skills of being your own coach, cheerleader, friend, parent, or any other role you can think of. The time you spend alone during individual runs will enable you to uncover the version of yourself that emerges while preparing for a marathon. Embrace this rare opportunity, embody it, and succeed in accomplishing it!
6. Stretch and rest days
Stretching offers numerous advantages and should be considered a crucial component of your training regimen. It plays a significant role in enhancing the efficacy of muscle movement and has a positive impact on your overall speed, endurance, and posture. By improving muscle strength and efficiency, stretching enables more powerful and efficient muscle functioning. Additionally, it aids in lengthening your stride and enhancing your overall form.
In addition, stretching properly can assist with muscle recovery and also serves as a fantastic opportunity for socializing. Perhaps you could consider accompanying a friend to their yoga session or engaging in stretching exercises together while enjoying a movie at a friend’s place!
Stretching can also be a fantastic option to consider on a rest day. However, the optimal alternative for a rest day is to relax, socialize, and get sufficient sleep. For additional details about stretching, please refer to our blog post: “Stretching for the busy marathon runner.”
7. Embrace the treadmill
Running on the treadmill can be done on days when the weather is not ideal. When you have limited time, running on the treadmill enables you to continue your training while also enjoying your favorite TV show or the latest movie release.
If you choose to buy a treadmill for your home, you can have fun while working out and make the time and distance pass faster. Additionally, you can exercise quickly while your dinner is being prepared in the oven or crockpot, and you won’t need someone to take care of your baby or pet.
8. Be flexible and creative
Make use of the limited time slots to go for a run. Whether it involves running to and from work (in case you have a shorter distance to cover) or going on a brief run during your lunch break, remain adaptable and imaginative, and seek chances throughout the day to put on your running shoes.
To enhance productivity (and enjoyment) for those who like multitasking, consider going for a run around the neighborhood after doing household tasks like loading the laundry or dishwasher, or before visiting your nearby grocery store or deli.
If you have small children, consider doing a few laps on the soccer field while they are at their sports practice. Alternatively, you can turn your next dog walking session into a running adventure for both of you.
Sometimes, as runners, we have the misconception that running requires maximum effort, and if it’s not lengthy or covers a significant distance, it holds no value. However, this notion is incorrect. Despite our fondness for long runs, it is not necessary to dedicate hours each day to running in order to attain your objectives. Rather than focusing on increasing mileage, you can enhance your results by intensifying your workouts.
By incorporating shorter speed workouts like hill repeats, tempo runs, Fartleks, or a 15-minute HIIT session, you can efficiently sustain your conditioning while saving time. Additionally, opting for shorter mileage runs allows you to enjoy the mental, physical, and emotional well-being advantages of running without disrupting your schedules.
When it comes to exercise and recovery, it is important to prioritize quality over quantity. Therefore, it is advisable to make use of any available chances to go for a quick run and be creative in finding opportunities. However, it is crucial to be understanding and forgiving to oneself if a run day is missed. In such cases, it is beneficial to use that additional rest day for recovery purposes and resume training the following day.
