How to Fit Running Into Your Busy Schedule
This article is by Steve Mura, NYRR’s Lead for Runner Training and Education.
Often the hardest part of starting something new isn’t the activity itself but finding the time to do it. We all have a lot on our plates, so adding another commitment may feel like more than we can handle.
If you find yourself wondering how to squeeze in a run, these tips can help.
Track Your Schedule for a Day
Keep a record of everything you do in 24 hours, including essentials like work, school, and caring for children, but also the time you spend on social media, watching TV, and other non-essential activities.
You might surprise yourself with what you learn! Are there ways you can shift some of your downtime to running?
Make Appointments to Run
Look at your calendar in the week ahead and schedule some runs, just as you'd book work meetings or get-togethers with friends. This will help you prioritize running—both to yourself and to other people in your life.
The important thing here is to block out the time so it does not go away.
Build a Running Habit
The best way to commit to a new routine is to make it a habit—a regular practice that’s hard to give up. This will make it harder to skip a run, even if you don’t feel like lacing up and heading out.
Find times during the day and week that work for you. If your mornings are quiet, make running the first thing you do each day. If you’re more of a night owl, run in the evenings, as long as you feel safe. If you have weekends off from work, consider prioritizing running on Saturday and Sunday.
NYRR Group Training offers coached workouts for all running levels at various times during the week, throughout New York City. Learn more here.
NYRR Open Run provides free, weekly community runs in 16 parks throughout the five boroughs and in Jersey City. Learn more here.
Bring Family and Friends Along
Rather than look at running as something you do in place of time with family and friends, consider inviting them along for a run. If your family are not runners, maybe they can bike next to you, or drive and meet you along the route to provide nutrition, water, and cheers. If you want to catch up with a friend, consider a 30-minute run instead of a coffee date.
Remember That Even a Few Minutes Makes a Difference
Sometimes, no matter how hard we try, it just feels like there's no time to run. School, work, and family obligations push running to the bottom of the list.
At these times, look for ways you can find just a few minutes in your day for a quick run. Even 10–15 minutes can help you feel better and might improve your productivity.
A Note About Marathon Training
If you're planning to run the TCS New York City Marathon or another marathon, this is a big commitment, and making sure you find the time is important. Find a training plan that offers flexibility with your lifestyle and increases your mileage safely. Check out NYRR x Runna, virtual training through the world's top-rated running coach app, to train anywhere, anytime.