How to love running even when you’re busy
Most of us are busy. All of the time. We work all day in jobs that demand more and more of us, we have families to support and nurture. We have meals to cook, packed lunches to make, kids to ferry about the place. It doesn’t leave us with a lot of energy for ourselves.
We might be able to get motivated with our running for a week or two or three but then something unexpected crops up and we miss a day. Then we miss two days, three, a week. Suddenly we realise we’re back out of the habit and we’re losing fitness and confidence. The motivation has gone.
When we lack consistency we lack the ability to reach the potential we have. Not only that but it’s bad for our mind because we know we could do better. If only we had the time.
Enjoy running now
Part of the problem is that we’re very good at choosing outcome goals for our running – completing a marathon, running a fast 5k. We’re not as good at defining our process goals. What do we want our training to look like week to week? How much time do we want to dedicate to it?
If we want to run a marathon, we will need to do a decent amount of training. Does this fit in with what we want to do currently in our lives? Will we be able to keep up with it with the other commitments we have?
Maybe it is a goal for further down the line and actually we’d just like to run consistently for 30 minutes 3 times a week to enhance your physical and mental wellbeing. We can probably still have some outcome goals based around this as well but over a shorter distance.
You don’t have to do it alone
Talk to your friends, family or work colleagues. Explain why running is so important to you and that you need to spend X time on it a week. Try to offset that by sharing responsibilities (cooking, kids etc) so that they can also do something they want to do.
Finding time for anything is much easier if you don’t feel guilty for doing it. Think of the benefits for others as well as yourself. Your mood and health is likely to be much better from running and you’re also going to make sure they have time for things too.
Be specific with your plans
Once you know what you want to do week to week, the best way to stay on track is to have a plan. But most plans are not enough by themselves. They will tell you what type of session to do on what day. But you need to be more specific if you struggle with consistency.
What time are you going to run? Where are you going to run? Do you have all the gear that you need ready? What happens if something unavoidable crops up? Do you have a plan B?
If you only have a vague plan in your head then it is very easy to let your running slide. Excuses can creep in. Do a quick planning session once a week for the upcoming week. Identify any problem days or abnormal commitments and work out how your runs will fit round them.
But I simply don’t have the time!
Some people are incredibly busy but most of us just think we are busier than we actually are. There are 24 hours a day. Let’s say you are lucky and get 9 hours of sleep a night, that leaves 15 a day or 105 a week.
Maybe you work 40 hours a week and maybe you spend the same amount of time on your friends/family. You’ve still got 25 hours left. What do you do with this time? Could you cut a little TV or social media time? Are there times you’re not really doing much because you haven’t got a plan?
The NHS guidelines are to get 150 minutes of moderate or 75 minutes of vigorous exercise a week for your health. We should all be able to find that time but we may need to be a little bit creative to do it. Here are some suggestions:
- Go early! – Getting out for your run early gives you a head start on the rest of the day. In summer it has the added bonus of getting you out in the sunlight which helps sleeping patterns. (If you are doing this in winter make sure you are well lit and somebody knows where you are going. Only run on roads with proper footpaths and lighting.)
- Run during your lunch break – This is an effective use of time that you might otherwise be reading a news website or trawling through social media. If you work in an office, check to see if you have showers in the building. Many modern offices now do.
- Use school times or kids clubs Can you run straight after you’ve dropped the kids off to school or immediately before picking them up? Do your kids go to drama, sports clubs etc? These are often perfect slots of time for a run while you wait for them.
- Struggling for childcare? Take them with you! – This can work for children of all ages. For very young children you can get a running buggy. Older kids might be able to run with you. For primary age kids, is there a football pitch you can run round while they play in the middle?
Finding time is not easy but with a little bit of purpose, support and creativity, you can love running once again. What is your biggest struggle and what will you do today? Please leave a comment or mail me at firstname.lastname@example.org.