You know you need to make time for your runs, but you’re not sure how. Between work, kids, maintaining a house, cooking dinner and everything else that goes into your day, you’re just not sure how to fit it in. Here are 8 tips to help increase the chances that you’ll actually fit your run in today!
You know you need to make time for your runs, but you’re not sure how.
Between work, kids, maintaining a house, cooking dinner and everything else that goes into your day, you’re just not sure how to fit it in.
Here are 8 tips to help increase the chances that you’ll actually fit your run in today!
Make running a priority. Put it on your daily to-do list. Seriously!
You have to make the conscious decision that this is something that you want and need to do.
Make it as important as a doctor’s appointment and as routine as brushing your teeth. If running is important, you have to make time for it like you would any other important commitment.
This might sound funny, but actually put your run or your workout on your calendar.
Sit down and put it down as a recurring appointment in your phone. Or, if you’re still using a paper calendar, write it down in there!
If you’re running outside and you like to flex your run days based on the weather, sit down on a Sunday and map out your week based on the weather reports. If you’re flexible and able to use a treadmill, then just schedule your run and rest days for the week regardless of the weather.
Sometimes to make time for your runs, you need to choose a training plan–even if you’re in a maintenance phase!
Having a set plan for which days, what mileage, what kind of workout you’re going to do (speed, intervals, hills, easy) can really help to ensure that you’re staying true to your training. This applies whether you’re running recreationally, in a rest cycle, or prepping for an event.
Sometimes you need to set goals for yourself in order to make time for your runs.
You can set a goal for a race or event. Or if you’re not aiming for an event, set a weekly goal for the number of runs you want to accomplish. Set a monthly goal for the number of miles you want to run. Set a time goal or a distance mileage goal for yourself.
Always make sure that your goals are measurable and specific. Establish a plan (see #3) to be able to accomplish your goal.
Having someone to meet for a run or to report back to after you run can really help increase your accountability.
If you know someone is waiting for you for your 6 a.m. run, you’re less likely to press snooze (again) and stand him/her up. Not able to meet in person? Get involved in a group (FB has tons of running groups) or have a running friend that you can check in with either before or after your run. He/she can help motivate you when you’re not feeling it, and can serve as your accountability partner.
Just verbalizing that you intend to make time for your runs on a certain day/or number of days per week, will help to increase your accountability.
It might sound silly, but sometimes you have to put it out into the Universe in order for you (or the Universe) to make time for you! This also lets the important people in your life know what your plans are for the day.
This way they might be less inclined to schedule over your run time with alternate plans. You can also let them know that running is important to you and that your running time is non-negotiable (within reason, obviously, you may need to flex around family and work commitments, etc.)
If you can get out first thing in the morning and check your run off your list before you tend to work, kids, or other life demands, you’ll feel much better.
I realize this isn’t always possible, but if you can, you should.
This also means that if you’re a night person, you’ll have to start going to bed earlier! Work your schedule backwards. Meaning: If you know you need to be up at a certain time, calculate what time you need to be in bed by to get the required amount of sleep you need. Then, start incrementally going to bed 15 minutes earlier every few nights until you’re at your desired bed time.
Sometimes, even despite our best intentions, life gets in the way and we have to sacrifice our runs for other things.
Try not to get upset about it and either get in your run the next day, or just plan on running on your next scheduled day and consider this day as a bonus rest day.
In the end, a rest day just might be what we really need mentally and physically, so it’s not such a bad thing after all.