Training as a new parent: a dad’s guide to running

Short on sleep and time? TCS Sydney Marathon Head Coach Ben Lucas explains how new dads can adapt their training, stay consistent and keep moving forward.''

Becoming a dad changes everything. I know that firsthand. I’ve been through it myself, twice.

Sleep disappears. Time shrinks. Your priorities shift overnight. I’ve coached plenty of runners through this stage of life, and the biggest lesson is simple: your training has to adapt.

You’re not always going to get the perfect window to run.

Focus on consistency

Sometimes it’s an early run before the house wakes up. Sometimes it’s a jog pushing the pram. Sometimes it’s squeezing in 30 minutes between meetings or during a lunch break.

And that’s okay. When you’re a new dad, consistency matters more than perfection. Fit in what you can, when you can. Shorter runs done regularly will carry you further than waiting for the perfect long run that never arrives.

Planning your runs at the start of the week, even loosely, can make it easier to find those small windows.

Enjoy the mental space

There’s also something special about this stage of life. Running becomes a form of mental space. Space to think. Space to reset. Space to show up calmer and more present for your family.

I’ve seen plenty of dads use running as their anchor during the chaos of early parenthood.

Become a role model

A simple run can clear your head, settle the nervous system, and give you a bit of energy back.

And over time, something else happens. Your kids start to notice.

They see you lace up your shoes. They see you come home sweaty. They see that effort matters. You might think you’re just going for a run. But you’re modelling something more powerful for their future.

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