One of the biggest day-to-day problems runners face is finding time to run.
Whether you’re just starting your running habit or training for a marathon, working your running schedule around the rest of your life can be tricky.
Whether it’s your job, family, kids, other hobbies, or commitments, life is busy and can make fitting in your exercise routine a challenge. And often, your workout is the first thing to get culled from a busy schedule.
I asked a group of runners for their tips and strategies for ensuring they find time for their run training and balance it with the rest of their lives—including a few tips specifically for parents!
In this guide, we’ll give you our best tips on how to find time to work out and fit your runs, strength training, cross-training, cardio, or any other session into your workout routine to help you reach your fitness goals.
#1: Early Morning Runs
This first tip can be bad news for night owls but great news if you are already a morning person.
The most common response from the runners I spoke with regarding finding time for run training was to run early in the morning.
Getting up before the rest of the world and carving out that specific time for you and your running is a great way to start your daily routine.
If you are determined enough to get out of bed early, you give yourself a huge head start and are able to calculate your have enough time to get in your planned workout. Starting the day with a morning run boosts your mood and energy levels for the rest of the day.
“Up and out at 5:30, and you get basically free miles before the rest of the family are out of bed, without eating into the day!” said Bill Deakin, over on our social media at the Marathon Handbook Facebook Group.
Rachel Matson agreed, telling me that “training at that time of day has made me feel like I haven’t missed out on ANY family time. It opens up my whole day to be available to do the other things I need to accomplish.”
Worried you’ll struggle to get out of bed for an early morning run? We have a full guide dedicated to helping you transition to morning workouts here.
#2: Incorporate Running Into Existing Plans
One way to get some miles under your belt is to find opportunities to add running to your existing plans.
Need to go to the grocery store for a few things? Run instead of taking the car. Can you switch up your commute so you run instead?
Any short journey or errand can potentially turn into a way to get your run training in.
It may mean that you’re not exactly following the mileage of a training plan, but sometimes you have to accept that getting any form of running in is better than none.
James Grieveson Hickie is a big proponent of adding running to other parts of life, including travel: “On holiday? Take your things and go running to explore. Invest in a lightweight backpack to carry a change of clothes and a microfiber towel to save room.”
#3: Treadmills = Reliable
(Almost) everyone finds treadmills boring. But they can be your secret weapon in guaranteeing you get your run workout in.
Having a treadmill either at home or at a nearby gym guarantees that whenever you have that free time in your schedule, you can take advantage of it and get your miles in.
Whether it’s an easy run, high-intensity speed work, a HIIT, or a long run, you can get it in with the convenience of a treadmill.
Treadmills are there no matter what time of day it is or what the weather is like outside. They can also be a safe option if you need to run extra early in the morning or later in the evening.
You could also jump on during your lunch break if that is the best time for you to get your run in.
Accepting that treadmills are useful tools can help you see the positives of stepping on the old hamster wheel!
#4: Commit to Runs In Your Schedule or Planner
Sometimes, it’s worth reflecting on the value you put on your running, health, and well-being.
This can help us realize how important it is to prioritize it – and the best way to do this is to add it to your calendar or planner. Have your workouts on your daily to-do list!
Lucy Georges says, “Program your training sessions in your diary just like other appointments. The act of doing this not only reserves your time slots but also makes you think about how training will best fit in with the rest of your commitments in a given week.”
#5: Follow Your Workout Plan
Meagan Carty spoke of the value of having a training plan to follow, even if you need to make adjustments to it along the way:
“Just having a training plan helps…even if the days have to be swapped sometimes, getting to the end of the week and having everything crossed off is a big motivator to fit the trains in and around all the rest.
I know that at times when I am not training specifically for a goal, it is easier to “miss” training” following a weekly plan.
Hiring a running coach or personal trainer can also make you feel more accountable and give you that boost to make the extra effort and fit your runs in.
#6: Be Flexible
No matter how well you plan and schedule, life can easily get in the way. Don’t be too rigid in your plans, and, who knows, an opportunity for a run may present itself!
Annie Kelsey described one such occasion:
“Today, we had an overbooked schedule, and I didn’t think I would get in a run. I found out the parents didn’t have to stay for a birthday party, and the party rental place happened to be near a trail. I dropped off my kid and had 90 minutes to get in a run! You do what you can (oftentimes on short notice) when kids are always on the go!“
On the other hand, a previously planned run may get canceled at the last minute.
Suddenly, you realize you’re double-booked, the babysitter cancels on you, or your spouse falls ill. Sometimes you can find new opportunities, other times you simply have to sacrifice your planned run.
Part of life is being flexible and not getting frustrated on such occasions—it’s easy to feel cheated when your personal pursuits are sidelined, but use it as an opportunity to plan better and look for creative, new solutions to continue running.
Also, be flexible with your workouts. If you don’t have the entire hour but can fit in a 40-minute run, do it! If you have minimal space and a short amount of time, do a jumping jacks Tabata to get that heart rate soaring.
If you have a gym workout but can’t make it there, transform it into a bodyweight home workout with three sets of 8 reps of your usual exercises, such as squats, lunges, glute bridges, planks, push-ups, and sit-ups.
Balancing Running With Family (7 -10)
Those of us with family commitments – mainly if they include young kids – have their work cut out for them to find time for run training.
Here’s what our community of runners advised:
#7: Train When It Doesn’t Affect The Family
The quickest way to make your running unpopular is to ask all of your family members to change their schedule so you can go for a run.
While you know the value of the time you spend running, others will often quickly start to resent it if it becomes disruptive to family time.
Therefore, it’s important to incorporate training into your family life.
How?
As we’ve discussed, early morning runs are great for this. You’re running while everyone else is still in bed, so they don’t mind you being gone.
In fact, they will probably appreciate your effort to work around them and notice your improved mood throughout the day.
Every family has different schedules, however. “For me,” said runner Stephen Wiseman, “that means daytime mostly when my wife works and kid are at school. Everybody will have a different ‘best’ time.”
#8: Respect That Your Family May Not Love Running As Much As You Do
A side tip from Stephen is to be conscious not to make running your dominant topic of conversation over the family dinner table.
“Remember not to bore the family with your tedious running updates. Keep them sweet about your passion.“
#9: Share Why Running Is Important To You
“I clearly let my family know that training is important to me, “explains Aaron Pettis,“ and sometimes it will result in Dad not being able to take them to a friend’s house or other engagement exactly when they’d like to go. It’s good for my kids to know that they sometimes have to sacrifice for the adults in their lives since we sacrifice so much for them so much of the other times.”
Neil McCallum echoed this and warned against sneaking in a quick run: “The more I am open with my family about where I am in my training and when I need to focus, the more understanding and accommodating they are. When I try to “squeeze in a quick workout, “it never works out. It always backfires.”
#10: Work With Your Partner To Schedule Your Run Time
When in the midst of childcare commitments, sometimes your only hope of getting some alone time to go running is to get your partner on board.
It may be that they are immediately happy to look after the rugrats and let you out to run for an hour or two, but sometimes they need some extra convincing.
Make it reciprocal by finding ways you can give them some relief to do what they love – whether it’s a workout or watching that Netflix comedy they don’t want the kids to see.
Kelsie Schonberger weighed in on the pros and cons of this approach: “Right now, I either squeeze in a run during my husband’s lunch (so he can watch the kids) or when he gets home from work (which I hate because I feel like I never see him).“
If you are alone with a small child, a running stroller may be a great option for getting your workout in while being with your son or daughter.
Hopefully, you’ve found some gems here to help you balance your run training and wellness with life—family or otherwise!
If you feel like getting a run in at lunchtime may be your best bet, check out this next guide:
