How to Fit Running into a Busy Schedule

With the hustle and bustle of modern life, running—and exercise in general—is the first thing to be tossed to the side, especially when it’s not a priority.

Throw in a bit of laziness into the mix, and before you know it, a couple of weeks goes by since your last run.

But yet, it’s not a hopeless case. If you’re determined, motivated, and have the right tools, you can do it!

In today’s article, I‘ll look at some of the simple ways you can start fitting running into your daily life, even if you work 16 hours a day.

Let’s dive in.

Have A Plan

Failing to plan is planning to fail. That’ one of the most helpful principles to abide by if you want to increase the chances of success.

Just saying that you’ll run isn’t enough. You need to plan out your running workout to the letter to make sure you’ll have enough time.

Decide the time slots when you think you could log in the miles, then plot out your session. Once you’ve scheduled your runs, treat them like meetings you can’t break—even if you try.

What’s more?

Look also for ways to plan your runs around work, school, travel, family meetings, or any other events.

Analyze your Day

Monitor everything you do over the next two days.

Yes, everything. Although it might seem like too much to keep track of, it will definitely give you an objective overview of how your days are spent.

Next, stop wasting valuable hours. That could be through delegating, finding new ways of completing trivial tasks faster, or simply multitasking.

Once you reassess how you spend time, you’ll be surprised many hours you could actually gain.

Run in the Morning

The best way to fit running—and all sorts of exercise—into a busy schedule is to do it first thing in the morning.

Life is unpredictable. From last-minute meetings, traffic congestion, sick children, and unexpected family member visits, there are hundreds of forces conspiring to keep you from hitting the pavement.

I know it’s hard to wake up at 5 am, but the feeling of having your run complete with a full day still ahead of you is unparalleled.

It also makes for more consistent training.

Don’t take my word for it. Research found that people who work out in the morning are more successful at making it a habit for the long haul.

Don't make this running excuse

Be Ready to Run

Fortune favors the prepared mind. This couldn’t be more relevant when it comes to running.

The action step here is to have your running gear—your shoes, shorts, playlist, money, and whatever else you need—ready to go, even if you’re not sure you can make it if you plan to catch a morning run, set your kit out the night before.

Relinquish the ‘Too Tired’ Excuse

Life is hard. And it’s tiring. This is especially the case if you work full time while having a few kids at home who require every bit of your attention.

However, running improves your cardiovascular function by delivering oxygen and nutrients to your tissues. This results in improved energy levels to face the daily grind.

It also slashes stress like nothing else. Who wouldn’t love that?

When you feel too drained to do anything, simply reach for those running shoes. You’ll feel so much better and prepared for anything afterward.

Build The Habit

The best way to make running part of your daily life—regardless of what’s happening around you—is to turn it into a habit.

Humans are creatures of habits — that’s pretty much it. Find it too hard? Check your calendar every day and reward yourself whenever you make progress.

Even if you don’t exercise every day, do your best to do it at the same time each day—whether it’s morning, afternoon, or late at night.

Here’s how I did it.

Get A Baby Jogger

Have you got kids? Then invest in a jogging stroller to log in your miles without spending your hard-earned cash on a babysitter. Having a baby is not the end of the world. You can stay active and be a parent as well. Running with a jogging stroller can be mechanically challenging, but it is still good exercise, and, according to my research, most kids love going along for a ride.

Ditch The Guilt

One final thing you can do to make life easier on you is to accept that on most days, not everything will get done, and that’s okay!

What matters the most is your sanity and health.

Don’t lose sleep over not getting to do something.

Attach no guilt to running if you couldn’t make it for the day. Life happens. And nobody’s perfect.

There’s always a tomorrow, and as long as you’re committed to your training program, you’ll make things happen.


No matter how busy your life can get, one of the biggest and vicious lies you can tell yourself is that you don’t have time to take care of your fitness and health.

As we get older, it’s really important to prioritize our health. You’ll find it easier to stick to exercise for the long haul. But it’s a decision you have to make on your own. I cannot force you to take that road.

Nonetheless, the tips and guidelines above can surely help you get on the right path.