With my knee issue and recent days off, some of you may be asking: Is my 30 Minute Runner experiment in trouble?

Fear not!

I had a good weekend of running, which included a solid 10-20-30 workout.  I’m still super conscious of my past left knee pain, but trying hard not to compensate with other areas of my body (i.e. I really don’t want to run too hard on my right side).

While running this weekend, I spent some time thinking about how I can avoid the problems I had last week with finding time to run. One key point kept popping into my head: schedule runs the prior day.

How to Schedule a Run

There was a common theme on the two days this week that I skipping running: I had no plan.  Basically I went through the day hoping to run sometime…but all of a sudden the day was over and I never found enough time.

Things would have been so much better if I would have sit down the day before and forced myself to figure out a 30 minute window to run.

The best way to schedule a run in advance is to divide the next day in hour segments and figure out where room can be made for some exercise.

Example of How I Could Have Planned a Run

For example, if I had taken time on Wednesday to sketch out my day on Thursday, it may have looked something like this:

• 6am-8am wouldn’t work because I had to get my daughter ready for day care, take her there, and then get myself to work.
• 8am-12pm wouldn’t work because I had a bunch of stuff to do at work and just wouldn’t be able to take off for a run.
• 12pm-1pm wouldn’t work because I had a lunch meeting scheduled.
• 1pm-6pm wouldn’t work because I had two meetings scheduled and a few projects that I needed to complete before I caught the 6pm bus to the park and ride.
• However, after getting off the bus at around 6:20, I probably did have about 30 minutes to run if, in the morning, I would have stashed running clothes in my car (parked at park and ride) and run from there.

I probably could have wrapped up the run by 6:50 and still would have made it home to spend a little time with my wife and with my daughter before she went to bed.

Unfortunately, because I never took time to think about time windows for running beforehand, I did not put running clothes in my car and I missed a good opportunity to complete a run.

A Little Scheduling Work Now Pays Off Later

It can be difficult to find motivation to plan out a day like this.  However, it is such a great way to focus yourself to run at a specific time. One day off here or there will not destroy a training program, but consistent skipped days can have a big effect on your level of fitness.

Instead of floating through the day “hoping” that you’ll find time to run, make an affirmative effort to find time to run by scheduling out your day.

Do you make an effort to schedule your run for the next day?

The post Why You Need to Schedule Your Next Run appeared first on The Runner's Resource.

I took the last two days off. 

It wasn’t because of my knee injury – although it could probably use the rest.

The reason for not running the last two days was that I simply did not have the time.

I couldn’t run in the morning because I was busy getting my daughter ready for day care. I couldn’t run at lunch because I had lunch meetings both days. And I couldn’t run home from work because I had to pick up my daughter from day care.

Sometimes – no matter how hard you try – it is so tough to find time to run. The goal of the 30 Minute Runner project is to reduce training time to give me every opportunity to get some running in, but it still doesn’t guarantee that I will have time – especially if I need to use any spare time to watch my daughter.

Even though I failed to find time to run the last two days, here are four tips that can help you find time to run if you’re a parent.

1. Ask Your Kids to Run With You

This option is obviously much easier if your kids are old enough to run at a decent pace. If you think that your kids will have no interest running with you…well…you never know!

Of course, don’t put pressure on your kids to run with you – gentle encouragement will probably be more effective

When I was ten, my dad asked me if I wanted to go on a jog with him. I was so excited that he asked me and it started a weekly Saturday morning routine of running with my dad. It also started my life-long love affair with running.

2. Have Your Kids Bike Next to You

If your kids are too young to run with you, maybe they are old enough to bike next to you. If they are still biking in training wheels, it is best if you utilize this option in a low-traffic area to cut down on safety concerns.

You could make a game in which your kids bike ahead of you and you sprint to catch them – sort of a modified fartlek workout.

3. Take Your Kids to the Track

If your kids are too young to run or bike at a reasonable pace, then take them to track and allow them to play on the infield while you run some laps. The nice part about a track is that you are able to run on a soft surface while keeping a close eye on the young ones.

A track infield might be a good place for your kids to kick a soccer ball or play tag. It’s even better if there is a playground within sight distance of the track.

4. Use a Jogging Stroller

I put this option last because it is probably my least favorite. I simply have not been able to get used to a jogging stroller. Part of my problem is that I really like to run with my arms swinging freely. Having to hold on to a stroller with two hands for the entire run changes my stride.

If you have to use a jogging stroller, the best option is probably the Bob Revolution. It is super sturdy and easy to turn. If you use a jogging stroller, please make sure to lock the front wheel so it does not swivel while you are running.

These are just a few options for incorporating your kids into your workout. Not only will they help you find time to train, but they will set an awesome example for your kids on the importance of exercise.

Now It’s Your Turn:

• How do you find time to run as a parent?
• What are some fun ways to include your kids in your workouts?

The post 4 Tips for Parents Who Have No Time to Run – 30 Minute Runner appeared first on The Runner's Resource.