Sometimes it feels like 24 hours is enough to get only the essential things done, like work, eat, sleep, and spend some time with family. Many people struggle to get enough rest or complete their tasks. So, how can you find the time to exercise with such a busy schedule?
We’ve compiled a few tips to help you seamlessly incorporate running into your routine, even if it seems like there’s no time for it.
Contents
1. Plan ahead
Take some time on the weekends to create a to-do list for the upcoming week, and distribute tasks by day.
Start by prioritizing the most important ones, then move on to the less urgent tasks, and leave the simpler ones for last. After that, look for the days when you’re least busy and add your workouts in there.
2. Set your priorities right
Planning your tasks has a significant advantage. It helps you assess how you’re spending your day and identify which tasks are truly important and which ones just steal your time.
For instance, some apps can limit your access to social networks. By setting a time limit, you can free up some time for your workout.
3. Keep a workout diary
If you know how many miles you need to run and at what pace, you can estimate how long it will take you. Having specific numbers will make it easier to fit your workout into your daily schedule.
For example, if you plan on running 5 miles at a pace of 11:00 minutes per mile, it will take you around 55 minutes. Adding a few minutes for warm-up and cool-down, you’ll see that you need just over an hour.
4. Record all your tasks on paper or digitally
It’s better to write down even the smallest tasks, rather than risk forgetting something important. By not relying on your memory and using a to-do list app or a regular notebook, you’ll save mental energy.
5. Use every opportunity to exercise
Try incorporating commute running into your routine and run back home from work. If there’s a shower at the office, use your lunch break to exercise.
Running provides your brain with oxygen, and after physical activity, you’ll be able to work much more efficiently.
If you have other tasks to do in your free time, consider running there instead of getting stuck in endless traffic jams. Not only will this save you time, but it will also add an extra workout to your routine.
6. Organize or join a corporate running club
The leaders of large companies are well aware that team-building activities, especially those focused on improving health, are a great way to bond with colleagues.
Running is particularly effective in helping employees break out of formal interactions. When people see each other in an informal setting and work together to overcome difficulties, they start to communicate on a whole new level.
If your company doesn’t offer such a team-building activity, start by brainstorming ideas with your colleagues and management. Discuss potential routes for group runs, as well as benefits that the company could offer to its sporty employees.
7. Listen to your body’s clock
When planning your workout, consider your natural biorhythms and choose a time that suits you best. If you’re a morning bird, go for a run before work. If you’re a night owl, do it after finishing your daily tasks.
The most important thing is to make sure that your workout is something you enjoy and not something that feels like torture.
8. Don’t consider running a waste of time
Running offers more than just physical benefits. It’s a great opportunity to listen to podcasts, educational courses, and audiobooks during longer workouts—things that you may not have time for in your busy everyday life.
You can even conduct business negotiations and meetings while running.
9. Pay attention to your diet
It’s important to consume quality and balanced foods to have the energy for running and daily tasks.
Avoid processed foods and fast carbs as they can make you feel drowsy. To ensure you’re eating well, you can bring homemade meals in containers to work or use delivery services for prepared meal plans.
Remember to have breakfast and avoid overeating in the evening.
10. Make sure you get enough sleep
Sleep is one of the most crucial elements for recovery, not just for athletes, but for everyone.
If you don’t get enough sleep, you won’t even have the energy to think about exercising, let alone doing it.
11. Keep yourself motivated
Read books about running, stories of amateur runners, and talk to fellow runners. You will soon realize that everyone faces similar problems and obstacles, but some people come up with excuses while others show up to train.
12. Sign up for a race
…and tell as many people as possible about it. When you have a goal that you’re determined not to give up on, you’ll find the motivation to train even after the most exhausting working day. Because when it matters to you, you make it happen.
Find a race near you in our Race Calendar →
13. Pack your workout gear when traveling for business
Don’t let a business trip be an excuse to skip your workouts. It’s a great opportunity to explore a new city and keep up with your fitness routine. Just be sure to plan your running route ahead of time to avoid getting lost.
14. Train with a personal coach
Open up to your coach about your lifestyle, goals, and aspirations. A skilled professional can create a tailored workout plan and adjust the intensity to match your individual needs and schedule.
15. Give remote work a try
Talk to your boss about the possibility of working remotely for one day per week. This way, you won’t need to spend time commuting to and from the office, and you can use the freed-up time for exercise.
16. Consider changing your job
If you’ve been thinking about changing your job, it may be a good time to do so. Along with a job change, your daily schedule will also change, giving you more time for exercise.
What runners say
We asked amateur runners from various professions the same question: “How do you balance running and work?” Here are their answers.
Olivia, 37 years old, is an engineer at an electric grid company:
— I work from 8:00 a.m. to 5:00 p.m., sometimes I stay late. Given my household chores as a married woman and mom, finding the time to exercise in the evenings can be challenging.
I started exercising on my own in the morning, 2-3 times a week. For this, I would wake up at 5:00 a.m., spend 30-50 minutes on my workout, then have breakfast, get ready for work, and leave by 7:00 a.m.
Gradually, my body adapted to the routine, and I also started attending two evening group classes with a running coach.
When I went on vacation, I asked my coach to write me a workout plan for the duration of the trip. I reported to her about my workouts, and as a result, I did not lose my running form.
Of course, it’s not always possible to stick to the plan, but I try not to miss the group classes and I don’t get upset when I can’t do my home workout.
I enjoy the sports-friendly atmosphere of the group and the way I feel after running, so the question of how to motivate myself for workouts does not arise at all. There is always time for what you love.
Harry, 36 years old, is a marine mechanic on a ship:
— My job involves being away from home for 3-4, and sometimes up to 5 months. Sometimes I don’t set foot on land for weeks, and all of my workouts take place on a ship.
I run on a treadmill and do functional training in a gym. Additionally, I do many different exercises with resistance bands. If there are no pull-up bars or a bar on a ship, I can easily improvise them from available equipment. I don’t need anything more than that.
During my vacation, I make the most of my time by training every day and sometimes combining several types of workouts in one day.
Helen, 24 years old, is a hotel front desk agent:
— I work shifts: either from 8 a.m. to 8 p.m. or from 8 p.m. to 8 a.m. At first, I couldn’t manage to fit exercise into my life due to such a hectic work schedule.
After night shifts, I just wanted to sleep and nothing more, and after day shifts, I was too exhausted to work out.
Then I realized that without running, I started to feel much worse. I noticed a decrease in my energy levels and, most importantly, the stability and support of each day. And since I like my job and I’m not planning to change it yet, I decided to change my approach.
Now, after the night shift, I go home to rest, and in the evening, I go for a run. If I have a day shift, I run at 5 a.m. for an hour and then go to work at 8 a.m.
I also have my way of working out: if I meet friends in the evening, I can afford to have a glass of wine. In this case, I leave my car in the city center parking lot, take a taxi home, and run to pick it up early the next morning. Give it a try, it might work for you too.
Conclusion
We firmly believe that if you have a desire to exercise, you will find a way. Analyze your current circumstances and figure out ways to incorporate workouts into your daily routine without disrupting your work, sleep, and other crucial aspects of your life.
We don’t expect you to train for the Olympics or push yourself to the point of exhaustion. Instead, we want to remind you that the next time you feel tempted to stay on a couch because you’ve had a challenging day, remember that there are other ways to unwind and recharge.
Read next: 35 Common Running Mistakes and How to Avoid Them
