How to Build a Running Routine That Fits Your Busy Schedule

Building a running routine when life’s already pulling you in every direction feels like trying to squeeze into your favourite jeans after that last thanksgiving dinner - challenging, but not impossible.

Between work deadlines, family responsibilities, and trying to maintain a semblance of a social life, finding time for a run can seem downright impossible. But here's the thing:

You don’t need hours of free time, nor do you have to be some marathon-ready athlete.

All you need is the right mindset, a bit of planning, and a touch of creativity.

You’re not alone in this. 

Everyone from busy professionals to stay-at-home parents faces the same struggle: carving out time for self-care without neglecting everything else. The key is building a routine that adapts to your schedule rather than forcing your schedule to bend around a rigid fitness plan.

So, let’s dive in and figure out how you can turn running into a regular part of your day, without feeling like you're adding one more thing to your already packed calendar.

Step 1: Check Your Schedule (No, Really...Look at It)

Before we even lace up those shoes, you’ve got to get real about how much time you’ve actually got. And when I say "real," I mean really real - none of that "I’m too busy" bull****.

It’s time to pull up your calendar, grab a notebook, or whatever you use to track your day-to-day life, and take a long, hard look at it.

• What’s already filling up your time?

• Where can you find gaps?

• What tasks can you shift around or maybe even let go of for a bit?

You know your own day better than anyone, so get specific.

Are you glued to your desk all day?

Do you have a couple of hours in the evening that’s just Netflix and chill?

Or maybe your mornings are a mad rush?

Pinpointing where you can carve out a 20-30 minute slot for a run makes the whole process seem less daunting. For example, if mornings are a mess but lunch breaks are free-ish, a 20-minute run around the block might be a perfect way to reset.

Even small, consistent efforts add up.

Step 2: Start Small—But Be Consistent

Now, let’s get this straight: You do not have to commit to running 5 miles a day right out of the gate. If you do that, you’re probably going to burn out faster than your shoes will wear down. Instead, think of this as more of a journey.

Start by setting a goal of just 2-3 short runs per week. Maybe you’re running for 15-20 minutes at first. It’s about building the habit, not trying to become an Olympic sprinter overnight. Those quick runs can do wonders for your energy and stress levels, and they fit much better into a busy schedule.

To stay on track, make your running sessions non-negotiable. Treat them like any other appointment. Put them in your calendar and set reminders if you have to.

If you’ve made it a part of your day in the same way you would a meeting or an errand, it becomes a bit easier to keep that commitment.

Step 3: Find Your "Why", & Dig a Little Deeper

This one’s big. If you don’t have a personal reason to keep running, you won’t. It's simple. So, let’s ask: Why do you want to run?

• Is it to clear your head after a crazy day?

• Do you want to improve your health or get that post-run endorphin rush?

• Or maybe it’s just to feel like you again, separate from work and life chaos?

When you know your "why," everything else becomes easier. On tough days when the couch calls your name louder than the pavement, your motivation is what will get you out the door. Think about how amazing it feels to wrap up a run-whether it’s a short jog or a longer stretch. That feeling of accomplishment, even in its smallest form, can be your anchor.

You know what? Even if your "why" is just to not feel sluggish anymore, that's enough.

It doesn’t need to be some grand, life-changing goal.

A little bit of movement can make a huge difference.

Step 4: Be Flexible (But Not Too Flexible)

Life happens. Some days you’ll get sidetracked.

That’s okay, but here’s the key: don’t let that derail you. 

Flexibility is the secret sauce to a running routine that sticks.

Maybe you planned a run in the evening, but an unexpected work project pops up.

No worries, swap it for a morning run or a lunch break jog.

Or if you’re just too tired after a long day, take a walk instead. It’s still movement, and it still counts. Plus, walking gives your body a chance to recover without completely bailing on your fitness goal.

That said, be careful not to let "life" become an excuse every time. If you skip too many runs, you’ll fall back into old habits. So if your week’s getting away from you, sneak in a short run or simply do something.

You can always go for a brisk walk or even a couple of sets of stairs.

Whatever it takes to keep moving forward, even if it’s just a little.

Step 5: Make It Fun (Yes, Really!)

Who says running has to be all sweat and sore legs? Let’s change that up! If you want running to become part of your lifestyle, you’ve got to make it enjoyable. And there are plenty of ways to do that.

• Listen to podcasts or audiobooks while you run. Sometimes your brain needs a break, too. So, let’s multitask. You’re getting your workout and your entertainment all in one.

  • BE SAFE IF DOING SO, DO NOT BE DISTRACTED TO WHAT IS AROUND YOU!!

• Join a running group or partner up with a friend. Running with someone else makes it feel like less of a chore. And let’s be honest-there’s nothing like some friendly competition to push you to the next level. You’ll be more likely to stick with it if you have someone waiting on you at the starting line.

• Mix up your route. Sticking to the same old route day in and day out can get boring. Explore new areas, whether it's a local park or a different neighbourhood. Your run might not feel so much like a workout if you’re enjoying the scenery.

The more fun it is, the more likely you’ll stick with it. And that’s what we’re aiming for-a routine that feels good, not like a punishment.

Step 6: Track Your Progress and Celebrate Small Wins

Don’t just run aimlessly-track your progress, and celebrate it. Whether you’re using a fitness tracker, a running app, or a simple calendar, keeping track of your runs can be motivating.

Each time you finish a run, take a moment to celebrate. Maybe it’s as simple as a quick "Good job!" to yourself or marking it off on your calendar. But seeing the results,whether it’s increased stamina, fewer excuses, or just a better mood,keeps you going.

Also, don’t forget to reward yourself after hitting milestones.

Maybe it’s treating yourself to a new pair of running shoes or taking the evening off to relax.

Little rewards can keep you motivated and feeling good about your progress.

Step 7: Embrace the Journey (And Cut Yourself Some Slack)

Building a running routine is a process. You won’t always hit your goals. You’ll miss runs. You’ll have days when you feel sluggish or uninspired.

But here's the thing: That’s totally normal.

The key is not to get discouraged. Each run, even the tough ones, contributes to the bigger picture. It’s about building consistency, not perfection.

And when you can embrace the ups and downs, running stops being a chore and becomes something you want to do.

In Conclusion...Your New Running Routine Starts NOW!

So, there you have it. The secret to building a running routine that fits into your busy life isn’t about being perfect or finding hours of free time.

It’s about starting small, being consistent, and making it fun.

With the right mindset and a bit of flexibility, running can become a rewarding part of your daily life, even when you’re juggling everything else.

Ready to lace up your shoes?

Your next run might just be one of the best things you do for yourself this week.

You’ve got this.

-Trevor Cyr

Join us at run club!