The Relay: Running With a Busy Schedule

by Claire Green, Relay Squad Contributor

Getting out of the door for a run is a great way to take some “me time” for yourself and reduce everyday stress. When life gets hectic, our daily miles often get pushed to the side. It can feel hard to justify taking time for yourself when commitments are constantly calling, but making sure you have a few hours to yourself each week will help you get through the busy periods.

Keep your weekly runs going even when life feels like it’s getting crazy with these expert tips.

1. Plan Your Runs for the Week.

Take some time at the start of each week to figure out how many runs you want to complete. It can seem tedious, but looking at the week ahead will help you set a reasonable expectation for the number of workouts you can reasonably accomplish. Establish a time of day you can repeatedly dedicate to running, and communicate with your household that this is your designated time for running. (For example, 5:30 pm to 6:30 pm every Monday, Wednesday and Friday.)

It’s important the people in your life understand running is a set part of your routine to help them respect the time you’ve chosen to dedicate to it. Making running part of your weekly schedule will help reduce the stress of trying to fit workouts in on a busy day and reduce the number of obstacles that stand between you and your miles.

2. Become an Early Riser.

If you are not a morning person, chances are, you avoid morning runs at all costs. But hear me out on this one. Getting your miles done early can have an amazing effect on the rest of your day. A morning run will kickstart your appetite which is a great incentive to eat a proper breakfast. Getting your blood pumping before you start working from home may also help you stay more alert during your workday, and there’s a good chance your run will feel better, too.

Going from eight hours of work (especially at a desk) straight into physical activity can make you feel stiff and lethargic, which always makes it more difficult to get out the door. While it can be nice to get a run in after work, I often find that on hectic days an afternoon run just hangs over my head. Even when it’s tough to get out of bed, it can be easier to focus on the rest of the day knowing your workout is out of the way.

3. Consider Two Workouts in One Day.

When I’m in the middle of a really busy week, I often have an easier time finding 30 free minutes in the morning and another 30 free minutes in the afternoon, rather than a full hour of unscheduled time. On these days I take my planned mileage and split it into two shorter runs. “Two-a-days” are a great option when you are looking to get some relaxed running in.

Running twice can seem daunting, so consider turning your second run into a more relaxed run or walk. You can go for a relaxed, 20-minute jog in the morning before work, and then another 30-minute run or even a walk in the afternoon. Two shorter sessions can also give you the chance to try a new workout without sacrificing your run. Pairing a short morning run with an afternoon session of yoga, plyometrics, pilates, or strength training will work your body in a different way and help improve all-around fitness.

4. Be Flexible With Run Times.

Life is unpredictable, and there will be days when your perfectly laid plans will go out the window. When this happens, don’t stress. It’s just as important to take care of your mental health as it is your physical health. There is absolutely nothing wrong with taking a day, a week, or even a month off. Sometimes this is necessary to ensure you don’t lose your joy in running.

One of the tell-tale signs that it might be time to take a week off is if the thought of going on your normal runs begins to cause you anxiety. This is not simply a typical tough day where you just don’t feel like getting out the door. But if the thought of completing an average run is repeatedly causing you stress, give your brain and body some time off.

If you need to take a break from running, try a new form of movement to keep you active a couple of times a week instead. Look for simple, quick activities that you can do at- or close to home.

One of my favorite at-home workouts is jumping rope. 20 minutes of jumping rope three times per week is a great running substitute. Throw on your favorite playlist and jump to the beat of the music. Jump harder during faster songs and use slower beats for recovery. After your break, you’ll be able to return to running refreshed and energized having kept active in the interim.

Life can get busy, but it doesn’t have to mean sacrificing your weekly runs. With a little planning, communication and flexibility, you can keep hitting the pavement, trails and treadmills – even during these craziest of times.

Looking for a run coach? Have questions about how to incorporate these runs into your training or additional running questions? RUNGRL’s latest offering of Black, female run coaches and elite athletes, The Relay, will help you through your first, farthest and fastest miles. Shoot us a message.

Medical Disclaimer - The above information is not intended as medical advice and does not replace the recommendation of a physician or other medical professional. Always seek the advice of your physician before trying these or any sort of workout or exercise program. View the full medical disclaimer in RUNGRL’s terms of use.