Workout Options For Those With Limited Time

The end of August and beginning of September is always a bittersweet time for me. It signifies the end of another season, an often hot and humid running season which I attempt to stave off with pre-dawn runs. Paces slow down with the heat, race times get slightly longer with the humidity, and my exertion level is usually much harder in the summer.

What gets me through these long months is the knowledge that fall comes with not only a kaleidoscope of colors, but a cooler race season, and all of that hard effort and training will be worth it. Cool air brings with it a pep in my step and faster race times than in the months prior, not only because the cooler temperatures aid in this process, but because my training is beginning to pay off.

Gone are the carefree, summer days (or daze for some), toting kids around town to keep them busy and tired, and in with another school year and daily practices and appointments. Let’s face it, as our kids grow our lives feel busier than ever. Those without kids continue to keep busy – maybe get even busier in light of today’s economy – and it can be tough to etch out time for that run or workout.

Just remember this: 30-60 minutes a day might be difficult to find, but it sure keeps us sane and happy. Get creative when it comes to trying to find the time for your daily run or workout. As I see it, there are three main options:

1. Wake up an hour earlier than you normally would and get outside for a run. There is something inherently beautiful and peaceful about running very early in the morning. While most people are still indoors sleeping, you get to experience the changing light and scenery as the sun bursts over the horizon. And, as local runner, Todd Pollack, mentioned on Twitter this morning, it gets you “moving for the day.”

2. Run over your lunch break. Whether you get a 30 or 60 minute lunch break, use that time to work out and then eat when you get back to your desk. Remember, 30-60 minutes is all that you need each day, so this is a perfect opportunity to accomplish your daily workout goal. If you only have 30 minutes you can head out for a walk, an especially good option of you don’t want to get sweaty for the second half of your work day. If you have an hour, plan on a 30-45 minute run. This will allow you enough time to freshen up afterward.

3. Evening runs are a perfect solution for those of you who can’t seem to wake up early and don’t have the time over lunch. One option is to bring your running shoes and clothes with you to work, change at the end of the day and stop at a park on your way home for a quick run. If you need to rush home for your kid’s soccer or football practice, you can always use the time when your children are at practice to sneak off for a run. Another idea is to run later in the evening when everyone is tucked in bed and the streets are a bit safer without that rush hour traffic. Take a headlamp along and head out into the darkness for your workout in the peaceful, evening quiet.

Of course, there are some other options available that don’t necessarily involve running but do allow for you to sneak in some exercise. You can ride your bike to work, a great opportunity to cross train and get that heart pumping. You can take the stairs instead of the elevator. You can practice stretching exercises while seated at your desk. Work on tightening and loosening your abdominal muscles, work on your ankle muscles, practice sitting as erect as possible, do shoulder rolls, or work on your breathing. These are all great strengthening exercises you can work on at any time.

As the days grow shorter and the temperatures begin to slowly drop, remember this: you have been training hard on a limited time budget and that goal race is just around the corner. Stay focused on the bigger picture and remember that it is far better to toe the line a little undertrained than it is a little overtrained. Taking a day off isn’t going to break your training. Good luck in your fall races!