5 Pro Tips: How to Run on a Busy Schedule

Whether you are finishing that last school assignment, taking your kids to another sports game, or wrapping up that big project at work, life can get very hectic, making it challenging to find the time to squeeze in regular runs. But you don't have to sacrifice the countless health benefits of running (such as alleviating stress and boosting your mood) because you are overwhelmed by your jam-packed schedule. From getting an early head start and staying committed, to becoming more flexible and creative, learn how to prioritise time for running despite your busy schedule with our top 5 tips.

For some of us, getting up at the crack of dawn comes naturally, while others are ready to hit the snooze button as soon as the alarm goes off. But whether you are a morning person or a night owl, there is no denying the many benefits of becoming a morning runner.

One of the advantages of going on an early morning run is that you have fewer distractions vying for your attention. This helps you get it out of the way early, as opposed to later in the day when you're busy and worn out and more likely to procrastinate. A morning run is also a great way to start the day, providing you with that personal quiet time for mental clarity and peace. Whether you hit the road or the trail, being surrounded by nature is very calming and is bound to lift your mood and relieve stress.

Running in the morning allows for a more consistent, regular schedule, making it easier to establish a routine. Studies have shown that people who work out in the mornings are more successful in making it a long-term habit. You will be surprised by how setting your alarm an hour or two earlier can make a big difference in other areas of your life, such as staying on course with your nutrition goals. Being a morning runner means embracing the "early to bed, early to rise" motto, which entails limiting screen time (less scrolling through social media) and not staying up late, so you're fully rested for your run the next day. Set your running gear and nutrition out the night before to avoid wasting valuable time in the morning and for that extra motivation to lace up. Once you breathe in that crisp air and experience the beauty of a sunrise run with the background melody of birdsong, your spirit will be rejuvenated and you'll be ready to seize the day. Discover more tips on how to become a morning runner in our article.

Note: If you prefer to exercise later when your body is more alert, you can still get up early and use that time to get a head start with work and other responsibilities, allowing you more free time later in the day to devote to training.

As they say, "failing to plan is planning to fail." Let's face it, leaving running to chance will not ensure consistency with your training goals. Take a proactive approach and plan your miles and workouts at least a week in advance into your calendar. Whether using the calendar on your smartphone or a tangible written planner, becoming organised is key to making time for your runs.

Start by having a realistic and manageable schedule (whether you're committing to running every day or a few times a week) and section off a block of "me time" to help you honour your commitment to yourself. While unforeseen events, such as emergency appointments and cancellations, can occur, having a planner will help you achieve a better work-life balance (instead of a chaotic juggling act). Checking your schedule and seeing what lies ahead for the week is also an effective productivity tool to help you stay on top of responsibilities, deterring you from overbooking and stretching yourself thin. And just like a to-do list, there's that feeling of accomplishment when you complete your workout for the day.

A planner is also helpful for mapping out a more effective training schedule, allowing you to track your progress. If you're running the same mileage at the same pace six days a week, it's time to stop and reevaluate. Whether you choose a self-made plan or follow an already established training guide, implement a training schedule that involves a variety of runs (such as intervals, easy, speed, etc.) to help your body recover faster and grow stronger while freeing up time that you wouldn't have had otherwise. Plan a long run on the days when you don't have a full calendar and lower mileage workouts for when you have a busy week or are traveling. Check out our expert-crafted workout and race prep guides for more training tips and inspiration.

Being a runner doesn't mean you have to sacrifice your social life. You can still remain active and fit while enjoying the company of others! Mix it up and make your runs more fun by bringing your loved ones along. Whether that means investing in a baby jogger, having your older kids cycle along as you break a sweat, or running with your significant other, bringing company on your runs allows you to engage and invest in the relationships that matter the most to you.

Running with another person also gives you an accountability partner to keep you committed to achieving your goals. If your circle of friends or acquaintances doesn't include runners, then join a runners' group in your area where you can meet new people with shared interests and lifestyle goals.

Running on the treadmill doesn't have to be reserved for bad weather days. When your time is limited, getting a session on the treadmill allows you to keep up with your training while still catching your favourite TV show or watching that hot new movie. As a bonus, enjoying some entertainment while you work out makes the miles and time fly quicker. Should you decide to invest in a treadmill at home, you can even get in a quick workout while your dinner is cooking in the oven or crockpot, and there's no need for a baby or pet sitter either.

Take advantage of the smaller windows of time to get a run in. Whether that means running to and from work (if you have a shorter commute) or taking a quick run during your lunch break, be flexible and creative and look for opportunities throughout the day to lace up. For those who enjoy multitasking, make errands and chores even more productive (and fun) by going for a run around the neighbourhood after loading the laundry or dishwasher, or before you make a stop at your local grocery or deli. For those with little ones, do a few laps on the soccer field while your children are at their sports practice, or the next time you have to take the dog for a walk, turn the outing into a running adventure for both of you.

As runners, sometimes we think running is an all-or-nothing effort—if it's not long in duration or distance, it's not worth it—but that's not true. While we all love our long runs, you don't need to spend hours a day running to achieve your goals. Instead of adding more miles, increase the intensity. Shorter speed workouts such as hill repeats, tempo, Fartleks, or a 15-minute HIIT are quick and efficient ways to maintain your conditioning. And with shorter mileage runs, you still get the mental, physical, and emotional health benefits of running without derailing your plans. At the end of the day, when it comes to exercise and recovery, it's quality over quantity. So flex those imaginative muscles and seize opportunities when you can get in a quick run, and above all, give yourself grace when you miss a run day. Use that extra rest day for recovery and continue your training tomorrow.