I’m often asked how do I find the time to train for races without running at ridiculous o’clock.
That started me reflecting on the process behind not just marathon training but most of the “things” that I am committed to doing/achieving in any given week.
Let’s get the “it’s alright for you” objections out of the way first.
It’s true that I don’t have small children, my daughters are in their 20s and self-sufficient. BUT I ran half of my 9 marathons as a lone parent with a training consultancy business.
I’m fortunate that my business is focused on activity and movement and so much of the framework is already in place. Finding EXTRA time to run/exercise isn’t the issue….but it needn’t be for you either. Changing your mindset and giving yourself permission to workout DURING the working day can work for you too!
After all, I’m guessing you started your business for more freedom and flexibility and to be your own boss?
Let’s see how I find the time to:
- Train for marathons
- Show up consistently on social media
- Keep my accounts up to date
- Meditate
- Re-learn French
The answer – routine, accountability, habits and consistency
Let’s take routine..
I like to think I’m spontaneous, maybe a wee bit edgy. In truth, I LOVE the structure of having SOME routine to act as a skeleton for the things I want to get done so that I can create some “do what I like time”.
By 8.30 most mornings I have:
- Walked the dog (and boosted by own circadian rhythm)
- Meditated for at least 5 minutes
- Captured the mind-monkeys by journalling
- Checked-in with all Club Synergy WhatsApp groups
- Ticked off a Duolingo French lesson
- Saved the equivalent of a out-out coffee in my Starling Spaces savings pot
- Had the first coffee of the day!
I have a running training plan that works for my weekly routine:
- Tuesdays – “easy” run
- Thursdays – intervals, hills, strides, etc
- Sundays – long run
The time is blocked out in my schedule and unless there is a very good reason to move it, that session HAPPENS, and yes it’s usually during the “working day” – I HATE running at night and very few races are run in the evening so running before lunch makes sense to me.
On Tuesdays and Thursdays from 9 to 10.30 am I host online Active Accountability sessions. I use these as the building blocks of my week.
On a Tuesday, I do an online workout (usually strength and conditioning) for the active part, then use the accountability part to write and schedule my social posts for the week.
On Thursdays, it’s another online workout (usually focused on flexibility) followed by either updating my book-keeping software (once a month) or scripting videos/vlogs.
Mondays are for planning and Fridays are reserved for in-person group netwalks.
Tuesdays and Thursdays might not work for you but there is no reason why this approach cannot be mirrored by any entrepreneur, small business owner or employee who controls their own schedule.
There is a theme of ACCOUNTABILITY running through the above…
For language learning and meditation, I use apps that track daily “streaks” – while this might seem like artificial accountability, seeing an unbroken streak total rise is very motivational, I work to make sure I don’t break the streak.
My friend and running coach Bob Burrell, agreed my training plan with me, he doesn’t micro-manage my training, but the thought that I am accountable to my plan and to Bob, makes sure I get it done.
And well, Active Accountability sessions – need I say more?!
I’m going to lump habits and consistency together…
In all cases, I started really, really small. Some day habits are still very small. While I enjoy the experience of meditating, more often than not it’s a very short breathing exercise rather than a lengthy practice. Some days I’ll blast through 3 or 4 lessons on Duolingo, other days it’s the bare minimum to nudge the streak counter up a day. My mantra – some is better than none – right? Being ok with this helps me get started and keeps consistency even if the action I’m taking is super-tiny some days.
So what has had the most impact on creating strong habits and sticking to a plan?
Remembering WHY I want to embed these habits and behaviours is a strong driver. I want to be around to see my great-grandchildren. I want to still be running endurance events at 80. Maybe there’s a chance I might qualify for a best in age if I keep going long enough!
But I think the single biggest factor is the belief that I have control over how I spend most of my time. I’ve never had a problem with prioritizing a marathon training session during the 9 to 5. The client meeting can happen before or after, and if it’s after they usually get a much nicer human being to meet with! I’m ok with doing some work at 8/9pm because I CHOSE to run at 11am.
It’s how I managed all those years ago when the girls were little and it’s still how I build new habits now.
If you’d like to try it, I’ve distilled this process into an interactive digital workbook.