Seven Easy Ways to Find More Time for Training!
with Guest Blogger Yana Hempler
Our newest guest post is written by, Yana Hempler a certified personal trainer, running coach, and fitness blogger based in Victoria. In 2013 Yana ran the entire length of Vancouver Island to raise funds for three local charities in June of 2013. She has since been on CTV News, CHEK News, Victoria News and more.
Tier 2 pricing for all BMO Vancouver Marathon events draws to a close this Friday. If you haven’t already signed up for the Half Marathon or 8 KM, it might be because you worry that family commitments, a social life, and work deadlines will make training impossible—especially if you’re striving for a personal best.
Like most runners, I’m no stranger to the dilemma of a busy schedule. Last year, when I signed up for the event, I was working, training for a fitness competition, and attending university. Needless to say, after paying my entry-fee, I was a little worried: I’d set aside time to register, but when would I make time for my first run?
Despite my initial panic, I managed to keep my goals in sight: the race was (and still is) very important to me; as long as I didn’t miss too many workouts, I knew it would be a rewarding experience. What’s more, the task of finding new and creative ways to fit running into my life seemed like a great challenge. Read about them below and try them out yourself!
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Schedule long runs.
Before I did anything else, I designated Sundays as my “long run day” [for more information on long runs, see our Training Tips!]. Running long distances on my only free day minimized my chances of having to shorten or miss the most important run of my week. In addition, completing my longest run on Sunday gave me a huge sense of accomplishment. I was able to clear my head and tackle the next week with ease.
Use running as your mode of transportation.
Who knew that my running shoes would replace my car? At the beginning of my training, I decided to run to-and-from work and school (luckily, both had shower facilities!). Not only did I save gas money, but also I ended up logging extra miles—and having a blast!
I made it easier for myself by storing my clothes at the location I was running to, so I didn’t have to run with a backpack. On Sundays, I prepared my clothes for the entire week, and on Mondays (the only day I drove) I dropped everything off in my lockers. I also picked up laundry that was left over from the week before and took it home to be washed.
If you don’t have the time for a longer run, split your distances.
On busy days when I had to be somewhere right after work, I split my run into two. For example, I ran straight to school from work, which was a solid 11 km, and then another 6 km home in the evening. There were days where I ended up running over 20 km, but because the distance was spread out throughout the day, I was able to make my other commitments.
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Mix it up
During my week, I varied my speed and distance to challenge my body with a completely different workout each day. I sometimes took a longer route home to get a few extra miles in, or ran a shorter distance but at a faster pace. I also incorporated hill workouts or quick intervals. Here’s a great tip: track your speed intervals with landmarks or changes in elevation. For example, speed up to try to catch the next traffic light, or go just a little bit faster as soon as you feel a slight incline on the street.
Keep a journal
I always kept track of how long it took me to get from point A to point B, regardless of where I was coming from (not including intervals). Each week I aimed to complete my run just a little bit faster than I did the previous week.
Every run counts
Even on your busiest days, there’s a chance that you’ll be able sneak in a super short run. On days when I was really strapped for time, I managed to find 20-30 minutes (that I could have otherwise spent surfing the Internet) to get a really hard and fast run in. Short distances are better than none, and they motivate you to be consistent in your routine.
(Temporarily) cut out the things that don’t matter.
I took a careful look at my schedule to figure out if there were any activities that needed to be put aside for the duration of my training program. For me, this meant I stopped watching TV and surfing the Internet (easier than you think!). Once I cut those activities out, I was able to find more time for training. I also scheduled my runs in my planner next to my other commitments, which helped me stick to my new habits.
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Thankfully, it’s not impossible to train for the BMO Vancouver Marathon, Half Marathon, or 8 KM if you have a really packed schedule. What’s more, finishing the race will be even more rewarding. Last year, not only did I enjoy the exciting atmosphere on Race Day, but I also proved to myself that I could overcome the challenges that arise when training for a distance race. I was surprised and pleased with how much I had accomplished in a matter of months.
So, if you haven’t signed up yet, I encourage you to do so. Attack your workouts with creativity and resourcefulness. Soon, you’ll find that the more goals you accomplish one day, no matter how big or how small, the more you’ll feel you can do the next!