How to Make Time for Running?

In my first post, I talked about why I started running in my 30s…Was it wellness, boredom, or a mini midlife crisis? Still unsure. What do I know? Life in my 30s is busier than ever before. Between work, family, studying and having a bit of a social life, finding time to run or add an extra activity like running feels impossible.

But what if running could fit into the routine and without adding more stress into the busy schedule? Let me show you how time management, flexibility and smart planning is the solution.

🧩 Step-by-Step: How to Actually Make Time for Running

1. Know How Much Time You Really Have

There are 168 hours in a week, 56 are for sleep (if you’re lucky) and 50 for work or commute. The rest? It disappears fast.

→ Start by just finding 90–120 minutes a week. That’s 2–3 runs of 30–40 min.
Not daily. Not perfect. Just doable.

Here’s what my own training week looks like in the running plan:

(It keeps things simple and makes the time commitment feel manageable.)

2. Set a Goal That Fits Your Life

I’m currently using the Runna app to train for a 10K in 10 weeks. It asks how many days you want to run and adapts your plan. You don’t need to run every day. You just need to commit to your 2–3 days and show up.

→Use an app or pen + paper, or whatever helps you see and track your goal.

💡 Want to try this? I made a free Weekly Running Tracker you can download at the end.

3. Block It Like a Boss

Here’s what I do:

• I check my running plan every Sunday night.
• I block my runs into my personal calendar like appointments.
• I plan around it, not over it.

💡 Bonus Insight: If you’re not sure when to schedule your runs (morning, lunch, or evening) here’s what science says:

One study focused on performance during the time a day, another study even looked at how time of day affects anxiety and physical responses like heart rate. Turns out, no significant difference! 

→So whether you’re a morning bird or a night owl, run when it feels right for you.

4. Be flexible!

• Bad weather? Swap days or run in the gym.
• Urgent thing popped up? Reschedule your run in the calendar.
• Feeling drained? Move it to the next rest day.

→The plan is your guide, not a prison.

5. Keep Your Gear Ready

No time to think or waste: Running shoes by the door, playlist downloaded, headphones charged and Outfit ready.

→ Fewer decisions = fewer excuses

6. Weekly Check-in

Feedback is essential so at the end of each week ask: What worked?, What didn’t? Do I need to adjust? Give yourself the time, you are new in this, consistency is key but is also having fun and avoiding overrunning.

→You’re not “failing” if you change things. You’re learning your pace—literally

⏰ Real-Life Schedules (Mini Scenarios You Can Steal)

• Busy Parent: Run before kids wake up or after bedtime
  
• Work from Home: Squeeze in a lunch jog or walk-run intervals
  
• Business Traveler: Hotel gym or a quick jog near the hotel
• Night Owl: Run in the late morning before work or going to bed

🎁 Want help mapping your week?

I made a simple Weekly Running Tracker you can download and fill out — with space to log your distance, pace, mood, and small victories.

💬 Got a tip that works for your schedule?
Drop it in the comments! I’m always tweaking mine, and your trick might help someone else!

👉Follow me on Instagram @therunningchapter for more honest updates, behind-the-scenes, and little wins along the way.