How to fit running into your day

Morning or lunch runs

It can be easy to look at your packed schedule of meetings or studying for the day and think that you won’t have time for a run. If you’re fortunate enough to have some time at home, there are still options you can try to fit in.

While tougher to do, a slightly earlier wake up time to fit in a morning run is a good option. No one is saying to be up at 5.30am to run, but if you start work at 9am, heading out at 7.45am is something that could work. As above, ensure your outfit is ready so it’s a quicker preparation. You can even prep your breakfast the night before, so you can fuel up when you’re back home. Something like overnight oats or a smoothie can help get you set for the day after your run. If you’re commuting in, you can even run your commute (or part of your commute) in the mornings or on the way back home, counting as your long run.

Additionally, you can head out for a quick sprint over lunch, whether you’re at home, in the office, or at the library. Again, you might be time poor at this time, but even getting out for 30 mins is enough. The benefits of moving after you’ve been sat in a chair all morning, and getting some fresh air, will do you wonders and get you ready for the afternoon.

Feel free to even block out your diary for your run so that no one puts in a meeting or appointment at that time.

One runner we spoke to, Raman Chana, told us how she incorporated her runs into the school drop-offs. “As a single parent, I could only really run while my daughter was in school. I would walk her to school in my running gear and set off from the school. This was the best way to fit it in and doing it first thing meant I could get it out of the way before my working day started.

Saturdays would be the same situation – I would drop my daughter off to ballet class and set off from there. I’d run my 5k and would still have enough time to go home, shower, and go back to collect her.”

Raman loves running so much, she’s signed up for her first half marathon in September 2026 and even takes her (now) teenage daughter. “My daughter has always been interested in running – some weekends I would take her on her bike and run alongside her as she rode. When she got a little older, she started running my 5ks with me. It showed her how tough a 5k could be, but also the amazing feeling it gives you after.”

Opt for the treadmill

Sometimes heading out is just not feasible. Weather conditions or solo parenting can mean getting outside is much harder. Investing in a treadmill or a light weight running pad means you can still fit your workout without having to find the time that’s not there. While most people prefer to run on roads, running on a treadmill still has a lot of benefits.

Having a treadmill on hand means you can still run after your kids are asleep or if you don’t fancy going out if it’s wet, cold or too hot.

A standing desk works well too, as you can put your walking pad by your desk and walk (or run) across various intervals throughout the day, whether you’re camera off in a meeting, or you have some time in between calls.

Make plans with someone to run

Did you know you’re more likely to commit to something if you say it out loud to someone? Declaring that you’re going to go for a run after works means you’re more likely to actually go for a run. And that’s just one part of holding yourself accountable.

If you commit to a post work/school run club or offer out a lunch time run with your friends, you’ll be more likely to go than if you just make silent plans with yourself. Not to mention, running with other people can be a lot of fun. You can even make a weekend plan to go to the park for a run with your kids – they’ll love the time outdoors, while you still get to stay up to date with your running schedule.