How to Make Time for Running & Fit It Into Your Schedule as a Young Professional

Remember those college days when squeezing in a quick run between classes felt like a breeze? Fast forward to your first “real” job, and suddenly finding time to tie those running shoes seems like Mission: Impossible.

The shift from campus life to the 9-to-5 grind can feel overwhelming. Your calendar is packed with meetings, deadlines loom large, and that precious “me time” keeps shrinking. (Trust me, as someone who worked two jobs in addition to college classes, I’ve been there.) Today, let’s explore how you can make time for running in your busy schedule.

Written & edited by Pavlína Marek

Understanding the Challenges of a Young Professional

Let’s be honest, Becoming an adult hits hard when you start your first real job. That 9-to-5 routine (which often goes beyond those hours) can feel like it’s taking over your entire day. Your schedule gets packed with meetings, deadlines, and work obligations, leaving very little time for yourself.

Young professionals tend to hit a few obstacles when it comes to staying active:

• The Energy Drain – After a long day at work, your couch looks way more inviting than your running shoes
• Unpredictable Schedules – Last-minute meetings and overtime can mess up your workout plans
• Social Obligations – Happy hours, networking events, and maintaining relationships all compete for your limited free time
• Mental Fatigue – Decision fatigue and stress from work can make it hard to motivate yourself

Here’s the thing; your health shouldn’t be just another task on your to-do list. Running isn’t something you’ll get to “someday” when things settle down. Your physical and mental well-being directly affect your work performance, mood, and long-term career success. Here’s your first task: start thinking of running as an investment in both your personal and professional life.

1. Set a Routine for Success

The secret to becoming a consistent runner isn’t motivation, it’s routine. When running becomes as automatic as brushing your teeth, you’ve struck gold.

Effective Alarm Strategies

• The Two-Alarm Method: Set your first alarm for 5 minutes before you need to get up. This allows your brain to wake up gradually
• Use a Smart Light: Program your bedroom lights to turn on slowly, simulating sunrise
• Name Your Alarms: Instead of “Wake Up,” try “Time to Crush Your Goals” or “Future You Will Thank You” (My nerdy a$$ has an alarm named “If Percy can get turned into a Praetor in one week, you can get up at 5 in the morning.” If you understand that reference, congrats!)

2. Utilize Local Resources

Let’s talk about maximizing those precious hours in your day by making the most of what’s around you. A gym membership near your workplace can be a game-changer for your running routine.

The cost might seem steep, but think of it as an investment in your health. Many companies offer wellness benefits or gym discounts—check with your HR department. If the gym feels too crowded during peak hours, try scheduling your runs during off-peak times, like mid-morning or early afternoon if your work schedule allows.

3. Incorporate Running into Your Commute

Let’s talk about my favorite life hack: turning your daily commute into your workout time. Running to or from work is a genius way to squeeze exercise into your packed schedule—it’s like getting two things done at once!

Why You Should Try Run Commuting:

Start with running one way (either to or from work) and taking public transport for the other journey. It’s a great way to test the waters without committing to both runs in one day.

4. Set Realistic Goals

Let’s be honest, you can’t train like a full-time athlete when you’re balancing a 9-to-5 job. And that’s perfectly fine! The secret is to set goals that align with your life, not conflict with it.

Start with achievable targets (these will differ for everyone):

5. Make it a Friends & Family Affair

Running doesn’t have to equal alone time! Living with family, roommates, or housemates opens up exciting opportunities to make your running routine more enjoyable and sustainable.

Here’s how to turn your running sessions into fun group activities:

• Ask your partner or roommate to bike alongside you during your runs
• Create a friendly fitness challenge with your housemates
• Plan weekend family runs where everyone can participate at their own pace
• Set up a shared calendar for workout accountability

The best part? You’re not just getting your miles in—you’re building stronger relationships and creating lasting memories. (I will always remember that random 1 a.m. 30-kilometer run I did with my friends while celebrating one of their birthdays. The next day at work wasn’t great but I live off those memories till now!) Your running will easily turn from a mandatory workout into quality time with loved ones. (Remember those “impossible” morning runs? They become much easier when you have an enthusiastic running buddy knocking at your door!)

Embracing the Running Lifestyle as a Young Professional

Building a running habit as a young professional isn’t just about squeezing workouts into your schedule; it’s about creating a sustainable lifestyle that energizes you for years to come.

Make time to run—your future self will thank you for making exercise a non-negotiable part of your daily routine!