Finding the time to run can be difficult when we have all the things going on.  Looking after kids, work and everything else we have committed to, life is crazy busy.  Fitting in one more thing can feel overwhelming.

We feel awesome when we run or move.  There are soooo many benefits to our physical and mental health and that’s a big reason why we love it.  Plus we want to get fitter and stronger.

Are you struggling to find the best time to exercise?

Here are some ideas to help you find the best time of the day to exercise for you.

Set some goals

Getting clear on why you want to focus on your running and setting some goals that actually mean something to you, is a powerful step in making sure you make the time and show up.

Think big picture.  Think about what you want your health and fitness to look like when you’re old.  What goals are important to you right now?  What will motivate you to find the time?  Is it running a 10 k race? Improving on your half marathon time? Do you want to run faster? or run further? Do you run for your mental health? In this COVID filled world you might be considering doing a virtual race?

Whatever it is write it down.  Put it somewhere where you can see it. Every Single Day.

Read 5 ingredients to take your running to the next level.

Carve out the time

I know this is easier said than done.  But you can do it.

Do you really not have any time?

You might have to get creative and sometimes you might have to be flexible with your training to mix things up.

Be honest with yourself about what you are spending your time on.

Here are some ideas on making time for exercise and your running:

  • Get up 15-30 minutes earlier.
  • Use half of your lunch break to train.
  • Use your commute to work as an opportunity to train.
  • Don’t have 30 minutes? Break it up into 10 minute blocks to squeeze in strength training, a short HIIT workout or yoga during the day.
  • Incidental exercise or including exercise in your daily activities is an awesome way to squeeze it in.  Think doing squats while brushing your teeth, walking to the train station, stretching while watching TV, doing high knees or jogging on the spot at any time during the day.
  • Do some active family time.  Get the kids to ride on their bikes next to you while you run. If your kids are younger throw them in the running pram or squeeze in a strength training session while at the playround.

There are so many options!

Make a Training Plan

Once you have worked out where you can find the time and how much time you have, it’s time to put together a training plan.

Having a plan in place that fits in with you and your lifestyle will make it so much easier to make regular training a habit. Read more on how to design a running training plan that suits you.

Plus it means you know what you need to do to reach your running or health and fitness goals.  If you know it fits in with life, it’s a lot easier to commit to and show up.

Accountability creates success

Keeping yourself accountable in some way will mean you are a lot more likely to show up, even when you don’t really want to.

Here are some ideas to keep yourself accountable:

  • Invest in a running watch to track your running and other workouts.
  • Keep a training diary to track your progress. Seeing improvements is such a motivator to keep going.
  • Posting about your runs on social media, private running Facebook groups or Strava will give other runners the opportunity to support you and cheer you on.
  • Find an accountability partner or a friend to run with/check up on you.  It’s a lot harder to miss a run when you know someone is relying on you.
  • Join a running club, where you can connect with other runners who will inspire and motivate you.
  • Invest in a running coach who cares about your training and can check in on you, motivate you and give you a kick up the butt if you need it. Find out more about how you can work with me inside The Sustainable Run Method here.

Just Get Started

The most important thing to do is just to get going!  Even if you only have 10 minutes a day, then work with what you have.  It’s better than doing nothing and all.

Plus you will find once you get going and you feel the amazing benefits that regular running and moving brings you will find yourself priortising your training over other activities.

In case you need the reminder, some of the amazing benefits include:

The sense of achievement/accomplishment.

Feeling strong, fit and good about your body.

Feeling challenged and actually enjoying the journey.

Having that energy release to clear the mind and focus on you.

All awesome reasons to find the time to run, train, move your body.

woman squat

10 minute strength workout

Strength training should be part of every runners training plan if we want to build a strong, resilient runner’s body!

Here is short strength session to get you started.  

Do these exercises using your body weight, a chair (or bench or step) and wall (suggestions detailed below).

Each exercise (except the warm-up) is performed for 30 seconds with 10 seconds of transition time to the next exercise. Total time for the entire circuit workout is ~ 10 minutes. The circuit can be repeated 2-3 times depending on your level of fitness and the time you’ve got! Don’t forget to adjust it to suit you.  If it feels too challenging shorten the exercise time and don’t do anything that doesn’t feel good.

  1. Warm-up 3 – 5 minutes of marching, jogging or skipping.
  2. Jumping jacks
  3. Wall sit with knees at 90 degrees
  4. Push-ups, full/military or modified/knees down
  5. Bridge
  6. Squats
  7. Triceps dip on a chair or bench
  8. Plank – elbows or high plank (arms extended)
  9. High knees, running in place
  10. Alternating lunges/split squats/reverse lunges
  11. Step-up onto a chair or bench.
  12. Side plank (each side).

If you give it a go, let me know how you went!

Note: This workout is of a general nature and may not be suitable for everyone. You are responsible for ensuring that the space you are undertaking the work out in is safe, clean and suitable for the purpose of the workout.

Need help with fitting training in with life and putting it all together to get the results you want?

To make HUGE improvements in your running come and join The Sustainable Run Method.  You will have a step-by-step training plan plus accountability and support to guide you in improving your running and reaching your running goals.  You will uplevel your running and get running  further faster in a way that aligns with your life and your body.  All while eating plants.  

Book in your Run on Plants Breakthrough Call here for info and let’s discuss how the The Sustainable Run Method can help you and your running improve.