How to train when you’re short on time

Between work, family life, unexpected demands and fatigue, lack of time has become the number one excuse for not running or exercising. Yet training when time is tight is neither impossible nor reserved for disciplined, highly organised athletes. In running, consistency and simplicity are often worth far more than hours of training. You can absolutely improve, or at the very least feel good, with just a few sessions, provided you train intelligently. Here’s how to adapt your training to the demands of daily life without giving up the pleasure of running.

Run less, but run smarter

By definition, when time is tight, it becomes difficult to plan training sessions that last forever. With a demanding job, a busy family life and countless other commitments, finding a slot to run or exercise can be a real challenge. Still, if you’re here, it’s probably because you’re motivated to make time for sport again. And you’re right to be. Exercise benefits your physical health, but it also improves concentration and reduces stress.

So how do you find time to run when you barely have any? Did you know you don’t need to run for two hours to get a workout and make progress? The good news is that 30 minutes is enough to get moving. So ditch those never-ending hard sessions and long runs. Instead, opt for short, easy training sessions or cardio workouts, but do them more regularly. In 30 minutes, you can simply head out for an easy jog, helping to strengthen your cardiovascular system and improve your endurance.

For more intense sessions, short intervals are your best ally. You’ve probably already heard of one of the most popular workouts: 30/30s. Thirty seconds at high intensity, followed by 30 seconds of recovery. It’s ideal for working up a sweat, pushing yourself and improving, all in record time. After a short 10- to 12-minute warm-up and a few strides, start your reps according to your level. Thirty minutes is enough for a quality session. In short, train less, but do it more consistently. Two short sessions a week all year is better than four weekly runs for a single month.

Organise your daily life

Nothing beats organising your schedule to step back and find one or two slots for a run. When you’re overwhelmed, it can be hard to see how your time is actually spread across the week. Taking a broader view makes it easier to free up a few slots for exercise. Getting up 30 minutes earlier once or twice a week could give you time to run. Likewise, shortening your lunch break can make it easier to head out for a run with colleagues.

In recent years, bike commuting and run commuting have really taken off. Using your journey between home and work to run to the office or cycle makes it much easier to build exercise into your daily routine. Above all, remember that 20 minutes of exercise can be enough.

Choose the right workouts

Easy aerobic running

Ideal for developing your cardiovascular system and endurance, these easy runs provide a solid foundation. Running at an easy pace creates little fatigue compared with high-intensity sessions. That makes them perfect after a demanding day at work. This type of workout is easy to fit in during a lunch break, with colleagues or friends. No need for a top-of-the-range GPS watch or super-fast shoes. Run by feel and keep the pace easy to build your endurance.

Short intervals

Need to work up a sweat, push yourself and clear your head? Short intervals, or HIIT (High Intensity Interval Training), involve stringing together several minutes of hard efforts with recovery periods in between. These sessions can be done running, on the bike, in the pool or even as strength training. Short intervals offer a complete workout combining endurance and high intensity. Their main advantage is that you can get a serious sweat on in very little time. Just 15 to 20 minutes can leave you completely spent.

Strength training

Easy to set up, strength training requires little or no equipment. A session can take just 20 to 30 minutes, right in your living room. Strength training, or PPG (General Physical Preparation), strengthens your muscles and tendons while helping develop resilience, strength and endurance. No need for bulky gym machines, a squat rack or an endless collection of dumbbells. Plenty of exercises can be done without equipment. If you want to make your sessions harder or less repetitive, build circuits with four or five exercises and repeat them for several rounds. You’ll get your heart rate up too. To take things further, you can invest in small pieces of equipment such as resistance bands or light weights.

The turbo trainer or indoor bike

To cut out the time lost commuting or to train at any hour, a turbo trainer or indoor bike is a perfect answer. Ideal for working on cardio, strength and endurance at home, they offer plenty of flexibility. As mentioned earlier, there’s no need to ride for hours to get a workout. What’s more, a turbo trainer is considerably more demanding than riding outdoors for the same amount of time. Add variety to your training with high-intensity intervals or slightly longer efforts at moderate intensity.

Keep it as simple as possible

When time is tight, there’s no point wasting more of it on details. Don’t get bogged down in data, watches or cutting-edge equipment. Remember that your goal is simple: make the most of your time so you can exercise a little more. Setting a specific goal motivates some runners in their training. If you need a target to stay on track, choose one that’s realistic. Running three times a week, improving your strength or endurance, running for an hour, preparing for a race, chasing a time, running with friends… Your goal is personal. Just make sure it fits your own constraints so it remains a genuine source of motivation.

No more excuses for skipping exercise despite a busy schedule. You now know that 20 to 30 minutes, once or several times a week, can be enough to stay active. Train for less time, but do it regularly and intelligently.