As runners, we often wait for the “perfect time” to start a strength training program. We tell ourselves that once work slows down, the kids’ schedules ease up, or life becomes less chaotic, we’ll finally commit to it. But we know that’s the biggest lie we’ll ever tell ourselves. It’s easy to postpone strength training until work slows down or family schedules ease up. If life is usually busy, though, it can be more useful to build a routine that fits the schedule you actually have.
This might sound counterintuitive, but stay with me. Starting strength training during a busy period has unique advantages. Let’s dive into why it’s worth it and how you can integrate strength training into the busiest of lives.
1. Build a Routine That Works in a Busy Week
When life feels overwhelming, adding another commitment might seem impossible. But starting strength training during a busy time teaches you a crucial skill: consistency.
If you can show up for a quick session even when your calendar is packed, you’re building a habit that will stick. You’re proving to yourself that you can prioritize your health, no matter the circumstances. A routine that works during a busy week is more likely to survive when your schedule changes again.
2. Waiting for Free Time Is a Trap
Life is unpredictable. Waiting until you “have time” to start strength training often leads to endless delays. Even worse, if you begin during a lull in your schedule, you may struggle to maintain your routine once life gets busy again.
By starting strength training now—when your schedule is already jam-packed—you’re learning how to integrate it into your life as it is. This approach ensures that strength training becomes a sustainable part of your routine, regardless of what life throws your way.
3. Small Steps Lead to Big Improvements
Strength training doesn’t have to mean spending hours in the gym. In fact, as little as 15–20 minutes, two to three times a week, can significantly improve your running performance and reduce your injury risk.
Start small by focusing on key movements like squats, lunges, and deadlifts. These compound exercises target multiple muscle groups, making your sessions efficient and effective. Over time, these small steps will lead to noticeable improvements in strength, stability, and endurance.
4. Momentum Is Powerful
The hardest part of any new routine is getting started. But once you take that first step, you create momentum—and momentum makes everything easier.
This is true in so many areas of our life. Once we get out of the routine of doing something, it’s harder to pick back up. And all of a sudden months or even years have gone by! When you’ve built a routine, even if it’s just one or two short sessions a week, your brain starts to associate strength training with your daily life. That momentum carries over into other areas of your running, helping you stay consistent and motivated. Remember: motivation comes after action.
How to Start Strength Training When You’re Busy
Ready to make a start? Here are some practical tips to help you incorporate strength training into your busy schedule:
Track Your Progress: Seeing improvements in strength or how you feel on your runs can be incredibly motivating. Don’t forget to celebrate the small wins!
Start Small: Commit to just one or two short sessions per week. Even 10–15 minutes is enough to get started.
Focus on Quality Over Quantity: Prioritize compound movements like squats, lunges, and deadlifts to maximize your time.
Be Flexible: Fit strength training into your schedule whenever you can—whether it’s early mornings, during lunch breaks, or after the kids are in bed. 20 squats during a commercial break, or whilst waiting for Zoom to install yet another update is still 20 more squats than you would’ve done before.
Use Bodyweight Exercises: No gym? No problem! Bodyweight exercises like squats, push-ups, planks, and step-ups are effective and require zero equipment.
The Benefits of Strength Training for Runners
Strength training can be a valuable part of a runner’s program, even when time is limited. Here’s what you’ll gain:
Enhanced Recovery: Strength training helps your body recover faster from runs by improving circulation and muscular strength.
Improved Running Economy: Stronger muscles mean more efficient movement, reducing the energy cost of running.
Injury Prevention: Strengthening key areas like your glutes, hamstrings, and core helps reduce the risk of common overuse injuries.
Better Performance: Increased strength translates to more power, speed, and endurance on the road or trail.
Make Strength Training Fit Your Real Schedule
Starting a strength training program when life feels totally bananas is a form of self-care. It’s an investment in your long-term running performance, overall health, and mental resilience.
Starting during a busy period forces the routine to be realistic. Short sessions, flexible scheduling, and a manageable weekly target are easier to maintain when work or family demands change.
Take Action Today
I’ll leave you with a hard-hitting quote:
“Make time for your health now, or be prepared to make time for your illness later”
There’s no better time to start than now. Commit to one small step this week, whether it’s a 15-minute bodyweight workout or a quick set of squats and lunges.
For more actionable tips and guidance tailored to runners, subscribe to my weekly newsletter or check out my strength programs designed specifically for busy runners.
Ready to start building strength and running stronger? Explore my strength training programs here.
