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Balancing running with a busy schedule isn’t always easy, but it doesn’t have to mean sacrificing your training. With a few smart strategies, you can make every session count and keep progressing, even when time is tight.

Most of us could use more time to dedicate to running. Whether you’re training for a marathon or a 10K run. However, building a good training plan isn’t necessarily about working harder. If your busy lifestyle means you’re struggling to fit in sessions during the week, you’ll be pleased to know that there are some hacks for making the most of the time you do have to run or exercise. Read on for expert and research-backed advice…

Top tips on how to fit running into a busy schedule

1. Prep your kit in advance

If there’s one thing that will keep you motivated to train, it’s being organised. Spending two minutes laying out your kit the night before a workout will mean that you don’t lose valuable time hunting for a pair of running socks in the morning.

Pick out your run outfit and running shoes and leave these beside your bed. If you’re doing strength training at home, lay out your home workout equipment and fill up your water bottle. Visually seeing everything ready to go when you wake up helps to make you more accountable.

And if you’re planning a mid-morning workout, get your gear on as soon as you wake up rather than changing into your clothes just before your run. Making things as easy as possible will help you to stay more focussed.

2. Prioritise your long run

Fitting in training without sacrificing time with family, friends or other commitments can be really tricky. This is especially true if you’re training for a marathon or another longer race where the long runs towards the end of your plan require a lot of time.

Experts say that this long run has to be sacred though. It’s what most prepares you for your race, enabling you spend long periods of time moving. It’ll also get you used to pushing through even when your legs are screaming, ‘Stop!’.

When weekend plans come up and get in the way of your long run, don’t be afraid to adjust your training plan. If you can wiggle work around to get it done on a Friday or a Monday instead, you’ll have a better chance of fitting in a shorter run or workout over the weekend.

Another option is to double dip if it works better around your plans. This means that you split your long run into two sessions (say, first thing, then before dinner, or whatever works for you). Although you don’t want to be doing this every week, you’re still covering the miles and running on tired legs, which ticks off those long run goals.

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3. Plot your running route

It might sound obvious, but so many of us fail to properly prepare our routes. Plotting your journey before you head out will ensure that you make the most of your training time. Use running apps like Strava, OS Maps or a GPS watch to explore new routes and add variety to your routine.

4. Make your workouts more effective

Complementing runs with strength conditioning is essential for runners. If you want to get more done in a shorter timeframe, there are some tweaks you can make to your workout.

Try adding time-saving compound moves into your strength sessions. “A compound exercise is where you’re using more than one muscle group at a time, for example lunges with weights. Exercises that involve several muscle groups are more functional and allow us to work on many skills at once like balance, mobility, coordination and strength,” shares personal trainer Tara Lee Oakley. The idea is that the more muscles you’re working, the more energy you’re expending.

You can also shorten the rest time between sets when working out. Limiting rest periods in between sets to 30 seconds will allow you to do more in a shorter space of time. Bear in mind you might not be able to lift as heavy as you would if you included a longer rest period in between sets.

“If your goal is muscular endurance, the best rest period is 30 seconds or less. If you’re looking to enhance strength and power you should rest for two to five minutes in between sets,” advises Tara.

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5. Only workout at the weekend

Researchers from Jiangnan University in China analysed data from over 350,000 people in the US. They separated those who hit the recommended physical activity guidelines of 150 minutes of vigorous activity into two groups. The first group aced their weekly targets in just one or two sessions, while the other active group reached them in three or more workouts.

The results showed that, regardless of whether the exercise sessions were spread throughout the week or concentrated in a weekend, the health benefits were the same.

So, if you don’t have the time or energy to dedicate to training during the working week but are willing to keep your training sessions to the weekends, you’ll still reap the same rewards. Do bear in mind that this might not work if you’re following a training plan for a specific race though, as you’ll need to be spreading your runs out through the week to allow for proper recovery and injury prevention.

6. Run in the morning

They say the early bird catches the worm. When it comes to productivity, research shows that morning workouts are more productive than evening ones. Plus, once you’ve clocked up the miles first thing, you’re done for the day.

Scientists at Karolinska Institute and the University of Copenhagen found that late morning exercise was associated with a higher metabolic rate. It boosted gene expression involved in the breakdown of adipose tissue in mice,and it’s thought the same effects can be exerted in humans.

“Running in the morning also helps you to have better sleep in the evening. This means that you wake up refreshed and start the next day in a positive way. It creates a positive life rhythm. It also increases concentration and energy levels for the rest of the day,” says Tara.

7. Add drills to your run

The magic does’t just happen when you’re pounding the pavements or slogging it out on the treadmill. Whether you want to use them as a warm up or in the middle or end of your run, incorporating drills once or twice a week into your plan is an effective way to turn your overall performance up a notch by fine-tuning your technique and speed. And if you’re starting to hit a running plateau, they could be just the ticket to get you back on track.

Clock watching can help you maximise your effort when you’re doing drills. Use a running watch, an app or even a bog-standard clock to monitor your speed. Good examples of drills for runners include high knees, plyometric butt kicks and side shuffles. Set the timer for 30 seconds and repeat each drill two or three times, keeping an eye on your form and speed.

8. Invest in a standing desk

We know how bad sedentary living is for health. We’re sure that you also know the importance of getting up for regular breaks if you’re desk bound. But another way to help improve recovery is by swapping a regular desk for a standing desk. You can even use a walking pad while you work.

While it might not be a good idea to stand the whole working day, interspersing periods of standing with sitting can be a good way to get some extra stretches in while you beaver away at your keyboard.

Calf stretches, foot circles and tiptoe stretches are good examples of quick multi-tasking moves you can do while standing at your desk.

9. Try strides

Strides are a great way to concentrate on speed and coordination. The best thing is that they can be done anywhere, and you only need 30 seconds each time. Use your commute or even a trip to the supermarket to get some extra strides in.

Pop on your workout gear and build up close to your maximum speed and then gradually slow to a stop. As you’re only running fast for a few seconds you shouldn’t break too much of a sweat.

Looking for a training plan to work around you lifestyle? Try our three runs a week marathon plan.