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Between full-time jobs, family commitments and everyday life, the challenge isn’t just logging kilometres; it’s fitting running into a week that’s already full.
Featured article from 
Modern runners face a paradox. We've never had more information – running podcasts, books, Instagram coaches, online marathon running plans – yet most of us feel more time-poor than ever. Between full-time jobs, family commitments and everyday life, the challenge isn't just logging kilometres; it's fitting running into a week that's already full.
The best training plan isn't the perfect one
It's the one you can actually sustain. As a coach, that's the reality I see. My athletes aren't pros with endless recovery time. They're parents, tradies, nurses on nights, office workers juggling deadlines. The good news: you don't have to live like an elite to train well – you just need to prioritise like one.
The pressure to do it all
Scroll long enough and you'll see elites squeezing in ice baths, massage, recovery boots, meditation, nutrition tracking, yoga and strength - sometimes all in one day. For most of us, trying to copy every one-percenter is exhausting and often counterproductive. The big rocks do the heavy lifting: running, strength training, nutrition and sleep.
Sleep quality and quantity link strongly to injury risk and performance (BJSM, 2021), and sensible strength work improves running economy while cutting overuse injury risk across sports (BJSM, 2018). Everything else is optional.
Training in the real world
Knowing what matters and fitting it in are different skills. That's where creativity wins. If you work shifts, your rhythm will look different. A 9:30 pm treadmill run might feel odd, but consistency beats “perfect timing”. Endurance performance does vary with time of day and chronotype, yet what you can repeat week to week matters most (Current Sleep Medicine Reports, 2022). Chronotype is just your natural “body clock” preference – some people are morning-types (“larks”), others are evening-types (“owls”). It doesn't make you better or worse at training, it just shifts when you tend to feel sharp. If life allows, put key sessions when you naturally feel most alert. If it doesn't, pick a realistic slot and keep it consistent – your body adapts to routine. For shift workers, anchor sleep first, then place harder work in your most alert window and keep the rest easy.
If you're an office worker with a 60-minute lunch, a 30-minute easy run and a desk lunch isn't glamorous, but it's reliable. If you're on site by 7 am, split training sessions: a short pre-work run and another after work adds up without raiding sleep. Parents often become masters of improvisation – kids on bikes alongside easy runs, pram jogs for recovery, treadmill kilometres during nap time. If a session gets interrupted, it still counts. Training isn't about being perfect. It's about being consistent.
Balancing strength with running
Strength training is one of the best investments a runner can make – and it has to fit real life. The often-quoted 4–6 hour gap between endurance and strength can help because the two stress the body in different ways (JSCR, 2014). But if that spacing isn't possible, doing them back-to-back beats skipping strength altogether. The “interference effect” is dose- and context-dependent; regularity beats theoretical perfection.
Two short sessions a week are enough to see benefits. Keep it simple and progressive. These cover your bases without a gym:
- Calf raises – straight-knee for the gastrocnemius (the big upper-calf muscle) and bent-knee for the soleus (the deeper calf).
- Split squats or lunges – single-leg strength and stability.
- Hinge pattern (Romanian deadlift) – hamstrings and glutes for posture and propulsion.
- Push/pull (push-ups and rows) – upper-body posture for late-run form.
Meta-analysis shows progressive strength work substantially reduces sports injuries and improves key performance measures when load and technique are prioritised (BJSM, 2018).
Use people and planning
Running can feel solitary; involving others makes it sustainable. Training with a partner, run group or even a standing lunch-run club at work boosts adherence compared with going it alone (BMJ Open, 2017). Weekends are your anchor – place your long run or “priority day” on the least chaotic morning. Spend 15 minutes on Sunday scanning the week ahead, note work shifts and family commitments, and block training like you would a meeting. Having a pre-decided Plan B slot for weather or life curveballs keeps the plan moving. The more support you bring into your running, the less it feels like a sacrifice.
Make home your unfair advantage
A 15-year-old treadmill in the garage, a kettlebell by the couch, a yoga mat near the desk – none of it is Instagram-worthy, all of it is effective. Convenience is a performance tool. Many busy runners build tiny “micro-sessions” that keep the habit alive:
- 10 minutes of mobility before school drop-off
- 25 minutes of strength after bedtime stories
- 30 minutes easy at lunch, quick shower-wipe, back to work
Small, repeatable windows are how real lives build big engines.
Boundaries you'll actually keep
Saying no is a training skill. Boundaries matter most in the final 6–10 weeks before a key race. For a marathon build, that might mean carving out three hours on Sunday and treating Saturday night like a school night. The psychology is clear: process goals – the bits you control, like following your schedule and protecting sleep – support motivation and outcomes more reliably than outcome-only goals (Psychology of Sport & Exercise, 2016). Training blocks are temporary, and clarity with the people around you turns friction into support.
Sleep is training
If you change one thing this month, make it sleep regularity. In elite and sub-elite contexts, poor sleep is associated with higher injury risk and worse performance; consensus guidance lands on practical steps: education, a calm sleep environment, consistent bed/wake times, sleep hygiene for athletes and realistic scheduling (BJSM, 2021). A steady wake time, even on weekends, is a surprisingly powerful lever.
Embrace imperfection
Life will get in the way: sick kids, deadlines, low energy. No one – not even pros – executes perfectly every week. What matters is the long game. Consistency beats perfection, every single time. My job isn't just writing workouts; it's helping people adapt, make smart compromises and keep moving forward. The most successful runners aren't the ones who tick every box. They're the ones who keep showing up, week after week, even when life is messy.
Run with your life, not against it
Running isn't separate from life – it's part of it. Stop chasing an impossible ideal. Weave training into your reality. Prioritise the big rocks, be creative with the details, involve others, set boundaries when it matters and count the imperfect weeks, because they still move you forward. The right plan doesn't fight your life. It fits your life.
Close-up of a runner walking on a track, showing how small, consistent steps can help balance fitness goals with work and everyday life
Disclaimer
The information provided in this article is of a general nature only and is not intended to replace professional medical, health, or fitness advice. It does not take into account your individual objectives, physical condition, medical history, or needs. Before acting on any of the guidance or recommendations provided, you should consider whether it is appropriate for you in light of your personal circumstances. You should always seek the advice of a qualified healthcare professional (such as a physiotherapist, podiatrist, dietitian, or medical doctor) before starting, changing, or relying on any exercise, training, or nutrition program. Rebel Sport accepts no liability for any loss, injury, or damage suffered by any person relying on the information provided.
References
- Walsh, N. P., et al. (2021). Sleep and the athlete: Narrative review and 2021 expert consensus recommendations. British Journal of Sports Medicine, 55(7), 356–368.
- Lauersen, J. B., Andersen, T. E., & Andersen, L. B. (2018). Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries: Systematic review and meta-analysis. British Journal of Sports Medicine, 52(24), 1557–1563.
- Vitale, J. A., & Weydahl, A. (2017). Chronotype, physical activity, and sport performance: A systematic review. Sports Medicine, 47(9), 1859–1868.
- Gordon, A. R., Rouska, B., Moore, B., & Mysliwiec, V. (2022). Circadian advantages in elite athletes. Current Sleep Medicine Reports, 8, 1–10.
- Baar, K. (2014). Using molecular biology to maximize concurrent training. Sports Medicine, 44, 117–125.
- Room, J., Hannink, E., Dawes, H., & Barker, K. (2017). Interventions to improve exercise adherence and the behavioural techniques behind them: Systematic review. BMJ Open, 7, e019221
- Mullen, R., Jones, E., Oliver, S., & Hardy, L. (2016). Anxiety and motor performance: More evidence for the effectiveness of holistic process goals. Psychology of Sport & Exercise, 27, 140–148.
