We all know that running is a great way to stay in shape and maintain a healthy lifestyle. But when you’re busy with work, family responsibilities or simply living life, carving out time to fit in a run can seem impossible. But it doesn’t have to be. Christina Neal shares some top tips to keep you on the move this winter.
It’s the ultimate irony. As I sit down to write an article about how to find time to run, I’m well aware of the fact that I haven’t yet found the time to run today. That said, I know I when I plan to run and how long it will take. While I appreciate we’re all busy, I honestly believe that planning is key.
Plan a run into your schedule like you would a meeting or an important family commitment. Mark the date and time on your calendar and stick to it. Know the date, time, and duration of your run beforehand. My run will be at 2pm today for 20 minutes. Knowing I’ve made that commitment makes me feel obliged to stick to it.
If you plan to run in the morning, I recommend getting all of your running kit out the night before and laying it at the end of your bed (one of my friends is so dedicated to her workouts she sleeps in her sports bra!). Whatever you kit you need, sports bra, trainers, headphones and even your water bottle if you use one – have them ready and make sure you know where they are. It’s easy to put a run off if you wake up and feel tired but remind yourself you’ll feel much better afterwards. It’s also important to not spend too much time thinking about it rather than doing it. If morning runs are your thing, get up, get dressed and get out straight away. Don’t get distracted by coffee, emails, or work calls or you’ll be more likely to put it off entirely.
Here some other ways to fit a run into your busy routine…
Set realistic goals
Setting realistic goals is the key to success in making time for running. Consider your daily schedule and decide how much time you can realistically dedicate to running each week. Make sure your goal is achievable, so you don’t become discouraged or overwhelmed trying to find the time. Start small if needed – even 10 minutes of running every other day can make a huge difference in your physical and mental wellbeing.
Be flexible and adaptable
Life has its ups and downs, which means our schedules are constantly changing. The best way to ensure that running remains a priority is by being flexible with when and where you run. If something comes up that throws off your routine, don’t stress about it – just adapt! Go for an early morning jog before work or head outside after dinner instead of watching TV with the family – every little bit helps!
Try an ‘out and back’ run
This is ideal for anyone with limited time who also wants to get fitter. Run to a certain point in say, five or ten minutes, then stop, turn around and try and run back home in a slightly faster time. If you run for ten minutes, then turn around and run back home in say, 9 minutes and 30 seconds, you’ll have beaten your time during the first half of the run and completed almost 20 minutes of running.
Don’t think you have to run every day
Many people wrongly assume that to benefit from running, they need to be doing it on a daily basis. This certainly isn’t the case, and I wouldn’t personally recommend it anyway – you can achieve good health and fitness benefits from three runs a week. Consistency is key… it’s better to run two or three times a week every week than to run every day for one or two weeks and then not run for several weeks. Running every day can increase injury risk as you’re not giving your muscles, joints, and ligaments time to recover.
Knowing that you don’t have to run daily should take the pressure off a bit. Aim for three runs per week. If you’re a new runner, start with a walk/run session of around 15 minutes (walk for one minute, jog for one, then repeat). If you’re a regular runner, build up your distance gradually and don’t increase total volume by more than ten per cent each week.
Find a running buddy
If you have a friend who can run with you, this will help motivate you as you’ll be more likely to go out and run as you won’t want to let them down.
Incidentally, if you struggle to find the motivation to run in the winter due to the cold weather, make sure you’ve got the right clothing. It’s often said by seasoned runners that there’s no such thing as it being too cold to run. It’s all about having the right kit. A beanie will help keep your head warm, and you can wear gloves and a base layer to keep you nice and snug. A lightweight yet warm high-vis winter running jacket will also stand you in good stead.
It’s not ideal to run in the dark, so try to fit your session in either in the morning or at lunchtime. At this time of year, you’re also more likely to do it when it’s light as it can be hard to motivate yourself to go out and run when it’s colder and dark.
Finding time for running can seem impossible when life gets hectic – but it doesn’t have to be! With some careful planning, setting realistic goals, making running a priority and staying flexible with when you run, anyone can fit in some quality exercise even during their busiest days. So, grab those shoes, lace them up tight – now’s the perfect time to commit to running.
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Christina Neal is a writer and editor and author of the books, Run Yourself Fit and The World Marathon Book. Find her on LinkedIn at https://www.linkedin.com/in/christinaneal/