How to Train Smarter When Time Isn’t on Your Side

Every year, things seem to be getting faster and faster, and we all seem to be having less and less time. Because of that, it’s more important than ever to prioritise the important things — because the truth is, if we don’t make or find time for them, they’ll just never get done.

Later means never.

We don’t live professional athlete lives, so we need to be smart with how we prioritise.

Below are some of my top tips on what to focus on when you’re tight for time.

Think 80/20, 70/30, or at most 60/40.

The bulk of your training should still be easy, everyday, maintenance work.

The commonly recommended ratio is 80/20:

If you don’t have time to fit in your planned weekly training, this ratio can shift slightly. In those situations, aim for around 60% easy and 40% faster work.

This does increase the chances of niggles, but at least you’re still getting quality sessions in to see improvements. Try to avoid more than half of your week being speedy work, as that usually leads to unproductive training.

Instead of budgeting extra time to stretch, do it in the shower.

Focus on:

Hold each stretch for around 12 seconds per side.

Once this becomes part of your shower routine, it turns into a daily habit. Training combined with corporate life often results in stiff bodies — this is a simple way to reduce tension and improve mobility.

This is a classic case of killing two birds with one stone.

If you can run to work — or even just run a section of your commute — I’d highly recommend it. You’re getting your training in without having to budget extra time.

If you live far from work, run part of the route before hopping on a train or other transport.

Preparation is key:

Heavy backpacks negatively affect running form — lighter is better.

Evening TV time is a perfect opportunity to foam roll.

Set your lounge up so it’s inviting:

Instead of just sitting on the couch, you’re actively loosening tight muscles and improving recovery before bed. A light stretch sequence works well here too.

Busy days have a habit of getting away from you.

On days filled with meetings or heavy workloads, try to get your run done first thing in the morning. If you delay it, training is often what gets sacrificed.

By the end of a busy day, motivation is low and fatigue is high. Morning sessions are far easier — and they set you up for a more productive day overall.

Aim for the following as a baseline each week:

Let’s make time for the important bits and keep moving forward.

Onwards and upwards,
Coach Nick