As a runner you have goals.
And you (probably) have a life outside of running.
The trouble comes when you have to try and balance these two things.
Jason Fitzgerald (USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast) has some advice on how runners can squeeze in effective training even with a busy schedule.
So let's talk about timesaving strategies to help you get in great training but still have a life, still get your sleep and still be effective at work and with your family.
9 ways to be more efficient with your running time
- Prioritize: Focus on the two most impactful workouts: your weekly long run and a dedicated session for speed or interval training. Easy runs and recovery runs can be more flexible.
- Parental Hacks: Struggling with family commitments? Sneak in cross-training at home after your kids go to bed. Think stationary bike, elliptical, or even bodyweight exercises.
- Run When You Can: Running at inconvenient times might not be ideal, but a short, easy run can be better than nothing. Just be sure to prioritize safety in extreme weather conditions.
- Dynamic Warm-Up Flexibility: For very easy runs, skip the dynamic warm-up and use the first mile to warm up gradually.
- Coffee on the Go: Need a pre-run caffeine fix but short on time? Pre-packaged options like 2before can save you precious minutes. Jason talks more about running and caffeine here.
New Zealand blackcurrant berries.
- Strides on the Run: Short on time for dedicated stride work? Integrate them into the last mile of your run with easy jogging recovery periods in between.
- Post-Run Strength Later: Don't have time for strength or mobility work right after your run? Fit it in later during the day whenever you have a spare moment.
- Remember Your Why: Having a clear goal in mind, whether it's health, a personal best, or a race qualification, can keep you motivated and consistent when time is tight.
How blackcurrants support recovery
2before is a unique pre-workout product that helps performance and recovery. Studies show that when you take blackcurrant powder before you exercise you get a double benefit:
- endurance benefits during exercise
- recovery benefits after exercise
Blackcurrants support increased endurance, and recovery and muscle inflammation management through vasodilation (when blood vessels in your body widen, allowing more blood to flow through them) - see the science here.
This vasodilatory effect is different from your typical beetroot and nitric oxide (plus it tastes a whole lot better!)
Level up your performance
2before Blackcurrant Pre-Workout
The perfect partner to take your training and recovery to the next level.
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