How The Busiest Runners Find Time To Train

Think you have no time for strength training? Think again, says TCS Sydney Marathon Head Coach Ben Lucas. You just need to find the gaps in your day.

Most people don’t lack discipline – they lack time, says TCS Sydney Marathon Head Coach Ben Lucas. 

“Or more accurately, they lack a perfect 60-minute window,” he adds. “But you don’t need one.”

If you’re training for Sydney, strength isn’t about long gym sessions. It’s all about small deposits done often. Especially if you sit all day, says Ben. 

“Sit for eight hours and your hips tighten, your glutes switch off, and your calves stiffen. Then, you ask your body to run 15km? That’s when niggles start,” he explains.

Finding time to train where you’re busy

Try to find the ‘gaps’ in your day, says Ben. Those windows of time when you can squeeze in movement, a workout, a moment of strength and conditioning training. Once you start looking for the gaps in your day, you’ll be able to fit in a workout without changing your schedule. 

Find the gaps at the office

• 10 squats every time you hit the bathroom

• 8 split squats each leg before lunch

• Wall sit during a phone call

• 15 calf raises while waiting for coffee

• 10 controlled push-ups before you leave

Find the gaps at home

• 12 squats while waiting for your toast/jug to boil

• 8 split squats each side while listening to a podcast

• 10 glute bridges during your favourite TV program

• 30-second plank before bed

Or you can do all of this together in two quick rounds in under 10 minutes. Done and dusted.

“It’s not sexy but it’s effective,” says Ben. “The runners who stay consistent with this hold their form better late in long runs. They recover quicker. They feel more stable through the hips and knees.”

Start a movement around you

Here’s a part people underestimate when it comes to ‘finding the gaps’, says Ben: movement spreads.

“One person starts taking the stairs, a team walking during meetings, that one colleague who says, ‘I’m doing 20 squats before lunch, who’s in?’ Strength builds momentum,” says Ben. 

You don’t need more time. You need to use the time you already have better. 

Who’s in?

Want more of Ben’s expert training advice? Find the best running content to inspire you here.