10 Tips to Fit Running Into Your Busy Life

‘I don’t have time to run!’. How many times have I heard that from various people amazed at how, with a part-time job and two children, I manage to find time to train for an ultra-marathon. So first thing first I am not saying that training for a marathon or ultra is not time-consuming, because it is. I’m talking about how runners with more reasonable goals, say 10k or even half-marathon, can find time to train for this.

1. Run before work

It’s an obvious one but can be pretty tough if, like me, you’re not a morning person. Personally I get up at 6am to get to work just after 7am, and I’ll be honest getting up before 6am is something I rarely contemplate, especially to go on a run. BUT if I have no alternative free slot that day, because say I have a day packed-full of meetings followed by a evening out then I will run first thing. Given how early I get up it’s likely going to involve a part-run-commute where I will take the train to work and get off a few stops earlier than usual and run the rest. Or if I am training for a longer race then I may even do a full run-commute (11 miles). By the time you finish your run, you will likely feel pumped as a superhero and start your day with a massive grin on your face. And if you’re in need of inspiration, look up ex-elite runner and new mum Tina Muir, who often fits in a run before her husband heads out to work at 5:30am! 

Early morning part-commute run. Yawn.

This photo isn’t cool. This photo isn’t unique. This photo isn’t making running look fun and glamorous. But this photo is real. When your husband leaves the house at 5:30 every morning, and you have a 6 month old, you have a few choices: 1. Say “oh well, guess I can’t work out today” (which is the most tempting option of all!) 2. Run in the 90 degree F heat with very high humidity when he gets home 3. Put the baby in the stroller and get your run done when you can, when it fits with their schedule 4. Get up very early and run before he leaves. Every day so far this week I have run with the stroller, and today is workout day. If I wanted a day where I could do my workout without running with the stroller, I had to get up at 4 and start my workout then. So I did. It was pitch black, so I wore a headlamp @blackdiamond and high viz vest @amphipodrunning and headed out the door. I had 4-5x5 mins to do, but the only stretch I could find that could work was 3:30 end to end. Well, that’s what it has to be. 3:30x6 would have to do. I wanted to stop many times, what was the point? I had all the excuses in the world to back out. But I knew if I backed down today, it would be so easy to do it again. And so I finished. It wasn’t pretty. It wasn’t fun. But I put in some work, and did the best I could for the day I was presented with. Steve had to walk out the door within 2 minutes of me arriving back and our baby woke not long after. This is what was left. There was no time for a cool photo. Just a pile of wet clothes on the floor with the two items that kept me safe, changing into dry clothes to start her day with a feed. Old me would have freaked out at this workout and schedule, thinking I was missing out on so much, that I was sabotaging myself. Having kids changes you. This is what I got today, and it will have to do. Strangely though, I am not just okay with it. I am happy with it.

A post shared by Tina Muir -Running For Real (@tinamuir88) on Aug 9, 2018 at 4:55am PDT

2. Run during your lunch break

A bit easier than #1 provided you don’t have a meeting scheduled at that time. Your workplace may not offer the most scenic routes around but if there is pavement and it is safe (you may want to ensure there is a shower room nearby also) then you have no excuse not to! You’ll also come back energised instead of slumping at your desk in a post-lunch coma.

3. Run after work

I won’t lie, this one can be a tough one also. Say you’ve had a busy day at work or with the kids, the only thing you’re thinking of is when you can finally sit on the sofa and put the tv on. The last thing on your mind is probably a run. I’ve been known to go for a 20k run at 7pm, and knowing I will not be back before 9pm is a killer. But I did it. And the sense of achievement when I finally reached the door was second to none. And as that was the only time I could fit my run in that day, it just had to be done. The key is not to sit on that sofa in the first place and get changed into your running kit as soon as you get home. That way you’re making a commitment to yourself and are less likely to bail out.

4. Run during the weekend

An easy one provided you don’t have anyone to look after (child or elderly relative) or have someone who can help out so you have an hour or so to yourself. Then that’s sorted. Once again, if you’re short on time try and get changed before support arrives so you’re ready to get out of the door at the first opportunity! If there’s no escaping baby at the weekend, then look up the ‘run with a buggy’ below.

5. Run with a buggy

So you’re either on maternity/paternity leave or a full-time mum or dad? No family support around (I know what it’s like) so no possibility to escape the buba even for 30min? Not to worry, running buggies are there to solve the problem and ensure you can keep running with baby! The first brands to introduce running buggies were B.O.B (the ‘Revolution’ model) and Babyjogger (the ‘Summit’) although there are now others around that may be worth considering. I bought a Summit X3 a few years ago for that very reason. I must admit I didn’t use it with babies that many times because I managed to fit my runs around my husband’s schedule. However these buggies are very easy to manoeuvre and make running with a baby or preschooler much easier than you think. Just make sure you use a buggy designed for running, as it will offer buba a much smoother ride (my son use to sleep when I ran with him in the buggy), and offer better manoeuvrability. And if you need any evidence that running with a baby in the buggy can be done, check out this article about that mum who broke the triple-buggy half-marathon world record! 

6. Run with your children

This one is really an alternative version of the buggy one, if your children are old enough to run themselves. Whilst my 6-yr old has a few one-mile runs under his belt it’s not unheard of for children barely older to join their parents on a 5k ParkRun. It may be slower than you would run alone (or faster, mind you!) but it has the added perk of passing on an awesome gift to the next generation: the love of running!

7. Run with your dog

Need to exercise your dog? That’s the perfect opportunity to run with your dog. Your dog will thank you for being his/her running buddy and you too will enjoy the company. You can even take his further if you want to as canicross is becoming very popular!

8. Run in adverse weather

There is no such thing as bad weather, just bad gear! Refer to my previous blog post on running kit so that you are suitably equipped for anything the sky throws at you. If you can run most weathers then you’re more likely to stick to your running routine. Fact!

9. Run if you’re away on holiday or on business

That one may be the hardest one psychologically but it’s probably easier than you think logistically. Before you go on your holiday check out potential running routes around where you are staying. It could be as simple as checking whether there is a park nearby. But also ensure you do some research about safety to ensure you don’t take unreasonable risks by running in an area that is known to be unsafe. As an alternative, check out local gyms. Is there one in your hotel? Or is there one nearby that don’t require membership? 30min on the treadmill may not be your ideal run but it will help you stick to your running routine and will give your mind a boost - guaranteed!

Family holiday in Crete. Still had to stick to my training plan. Didn't do lots of research on the route so stuck to a straight line not to get lost!

If you’re away on business, it doesn’t mean you should forego your running routine. The same 'holiday' principles apply to a business, with the extra challenge that you will likely need to fit your run around your meetings so refer to #1 and #3 above. I once managed to fit in a run between a meeting and a dinner with suppliers in a town I had never visited before. A 45min window is really all you need for a 20-30min run and a shower. When there’s a will, there is a way!

10. Run if you’re having a tough time

Very often exercise is the first thing to go when we’re feeling mentally exhausted or depressed. But this is exactly when we need it. So if you are feeling down, just be kind to yourself and head out for a run. Not only it will clear your head and help put things in perspective but it will also make your feel proud of yourself - the very thing you need at that moment. Also remember that exercising outdoor has been shown to be beneficial to mental health.

At the end of the day my main point here is that you should try and stick to your running routine, both for your physical health and mental health. Sticking to a routine will naturally help you become more resilient (because of the challenges you overcame to stick to your routine no matter what the week threw at you) and you will also feel stronger physically. It doesn’t mean you will be able to run every time you want to. There may be a day where you genuinely cannot fit in a run. And that’s totally ok. There are some days where I have to admit defeat because I have to many balls to juggle that day. What’s essential if that it doesn’t become a regular thing and that you seize the opportunity for that run as soon as a window open - even if that means setting up the alarm clock earlier!

Happy running!