Here are my 10 easy ways to sneak in running time, regardless of schedules, commitments or distractions
1. Get up early
“Running before breakfast is a brilliant way to get used to running when a bit tired plus when you are low on fuel, as you will be during the latter stages of a half or full marathon,” says Steve Robinson, an athlete, personal trainer and sports therapist specialising in exercise rehabilitation. Even though the thought of getting up before the alarm should be going off may send many of us into hyperventilation, especially in the winter, by fitting in your run whilst the rest of the house sleeps means it’s ticked off your to-do list, and cannot be put off later in the day. It may at first be a struggle, but give yourself the chance and you will soon be buzzing from your early-morning exercise.
2. Run to and from work
If your commute to work is the same distance as a normal training run, why not run to work instead? “I used to bicycle into work when I was a submariner,” explains ex-marathoner Bryan Head, “then run home at the end of the day. The next day would be a run into work, then cycle home. The cross-training benefits were amazing.” You may even find that running is quicker than your usual commute. If the distance is too long to run, either bike, or park your car further from work and run the last part.
3. Run during your lunch hour
“Don’t forget that in winter this gives you a chance to get out in daylight, providing vital boosts to your health and wellbeing,” says Steve. The research shows that individuals are more productive during afternoons when they have left the office, compared to eating lunch at your desk. Make this the most productive 60 minutes of your day.
4. Take your kids with you
Tanya Brady represented Great Britain in the Women’s Lightweight Quadruple Scull in 2004 and 2005. After retiring from rowing she took up running. “The best investment I made whilst my daughter, Orla, was a baby was saving to buy an American BabyJogger 3 wheeler with 20 inch wheels and suspension,” explains Tanya.
“I did steady runs, interval sessions, tempo runs and even hill reps with her watching the world go by as I puffed and panted pushing her along! On weekdays, I trained in the daytime using the BabyJogger. At the weekends, I would either train early in the morning before anyone else was awake, or mid morning. It worked really well for everyone and I had a bit of ‘me’ time again, time to organise my thoughts.
“I still take the BabyJogger out for a spin along the seafront,” says Tanya, “however, this is now so much harder as my daughter is three years old and not nine months old. She is now also very chatty and expects a full running commentary (excuse the pun) for the duration of the run!”
5. Run with your dog
Again, this could be vital time for running, with health benefits for your pet! The more your dog runs, the fitter it will become, and soon they will be dragging you along. There are many events out there for runners with dogs; together you can find a new dimension to your relationship!
6. Invest in a treadmill…
If getting out running is just not on the cards, then why not run indoors? It may only take a garage clearance and some research on the internet to get you up and going, and treadmill prices have come down considerably making them more available to all today. Once the children are in bed you can turn on the belt and let yourself go; you will have to rely on your imagination to make the miles melt away, though an iPod will be invaluable. If you are stuck in doors though, this may well be a worthy investment; just make sure that the one you buy fits your spec.
7. Fetch a pen and a piece of paper
“As not only a professional athlete but personal trainer I get bombarded with the same old question time and time again: how to fit your running training around your busy work and family life and not lose the quality and quantity of the training,” says Mike Buss, who specialises in ultra running. Mike suggests writing down columns for work, family time, shopping, watching TV and housework.
“Then have a column for per day and a column for per week and tot up the hours you do these activities. You might be surprised, but when I sit down with my clients, I will often find several hours free to train once everything is set down on paper,” he says.
“Then you need to look at your training. Many of us believe it’s alright to just go for a run three times a week and not put anymore thought into it other than putting one foot in front of the other. So it’s important to look at each session; are you just going out for 30 minutes or an hour run? Look at what you are running for, is it weight loss? Is it for your first marathon? Then look about tailoring each session around your goals and your lifestyle.
“Commitment will be key to your successful training in the rat race,” believes Mike. “It may mean that you have to get up at 6am to go for a run before work or go out at 8pm after the kids have gone to bed, but there are ways of getting your training in without too much loss of your relaxing time.”
8. Socialise on the run
Instead of having lunch or coffee with a friend, try catching up during a run. By setting regular dates with running friends, you’ll be more motivated to run, as it’s harder to let down someone else than it is yourself. Running clubs are a great way to meet new people as well; many runners join a club looking for social runs, rather than training and competitive ones. There is bound to be someone of your fitness at your local running club, so why not give this a try? Remember, strangers are just friends you haven’t met yet!
9. Run to and from…
… the gym, the garage to pick up your car, the shop, a friends, school, college, the post office, the mail box, to see a friend at the weekend; see, if you just look at your calendar, there are boundless opportunities to run just waiting for you to notice them. Not only does this give you health benefits as well as being more economical than taking a car, it allows you to run through the seasons and your community, instead of these whizzing past you year in and year out, without you noticing.
10. Keep a spare set of kit in the car…
You never know when the opportunity to run may arise. By always being prepared you are able to seize the opportunity to lace up your trainers, should it arise unexpectedly. Choose appropriate times to run though; Charlie Spedding relays a tale in his book, From Last to First, how during a date with a girl he left her to chat with a friend whilst he went for a run. So pick your moment! Or alternatively, go on a running date … it could be the best thing you both ever did!
Your top tips:
Graham Bell: “You have to find an excuse to run, not an excuse not to run. If need be, get up early while the rest of the house sleeps. On a day out get dropped off 10k from home, and run it. You’ll be home only a few minutes after the rest of the family, and they won’t have missed you.”
Emily Foran: “I used to run with both my two young boys in our Phil and Ted’s pushchair with them shouting ‘slow down mummy!’. I also always run to collect the car from the garage, if it has been left overnight . And with marathon training, at weekends I used to get up, eat breakfast at 6:00am and then go back to bed for half an hour before heading out running at 7.30am, so that my runs weren’t eating into family time. It’s a juggling act every week!”
Caroline Baker-Duly: “For me, I have to run with my kids. Its like a corral! I’m the lone ‘wagonner’ running round in circles whilst they are trapped in the park!”
Melanie Charlton: “In the park, round the outskirts, while the kids play on the apparatus.”
Lucy May: “My dad used to run for an hour when I was at swimming lessons. Recently I’ve been getting in from work and getting my kit on so I don’t sit down and start relaxing, otherwise I don’t go. I also have a motivational poster on my wall. One of my friends works through their lunches (eating while at their desk) to build them up so they can be taken together at once to fit in a longer run/cycle once a week.”
Sharon White: “I often go while my two boys are in their karate class which saves me driving home and back again. I also often set off half hour earlier for my Pilates class and do a tempo run first. It really is lovely to have a real good stretch out afterwards.”
Stephanie Gardiner: “In between drop off and pick up from cubs….an hour is just about right!”
Nicky Cole: “I struggle with childcare so sometimes my kids have to come with me on my runs. They are about the right pace on scooters and I make sure we end up at the park. I think they quite enjoy it!”
Steve Robinson, Runability, Bury St. Edmunds, www.runability-runningshoes.co.uk
Mike Buss, www.mike-buss.com