Don't know where to find time to exercise?

No more excuses! Many of our runners, and also beginner runners, find it difficult to find the perfect time for training or going for a run.

Everyone can find 40 minutes in their day to go for a run, but we need to learn how to make the most of them.

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What is the minimum effective duration for a training session?

For most trainers, a training session should last at least an hour to be truly effective. However, many studies suggest that a minimum of 30 minutes of physical activity per day can yield results.

It should be clarified that "at least an hour" does not mean we have to run for an hour straight, as a workout encompasses much more than just running. It means being in motion, exercising, for at least an hour.

For example, we can start with an abs session, followed by a gentle run, and finish with a strength training circuit, either with your own body weight or with weights. It is said that fat burning begins after half an hour of continuous aerobic exercise. So, from then on, the more you can add, the better.

If you can't do that, at least go for a 35-minute run with the basic and necessary warm-up and post-workout stretching.

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How many times a week do you recommend training?

This depends on each individual's goal. If your purpose is simply to stay healthy and fit, running three days a week is enough. But if you also want to improve your performance, it is advisable to add more days a week.

What is clear is that the more training sessions you do per week, the better performance and results you will get.

It is important to note the importance of rest. These workouts must be alternated with sufficient rest periods so that the body can assimilate all the work and effort made.

If you look at the bright side, one of the benefits of not having much time to train is that you won't overtrain.

What can we focus on when we have little time to train?

Most people with little time to train usually just go for a run. When time is limited, it is preferable to dedicate these training days to strength exercises. This can be through strengthening circuits, with your own body weight, or with weights both at home and in the gym.

This is so important because if a muscle is strong, it will be able to run faster and endure more kilometers.

Recommendations for express stretching

Many times, we skip stretching due to lack of time. And many other times, this is simply an excuse not to do them and go home without stretching because we don't like it. The truth is that stretching can be boring, but looking at it from another perspective, it is tremendously effective, as well as essential.

Such is the importance of stretching that sometimes it is better to run 5 minutes less to dedicate that time to stretching. With this simple gesture, we will avoid future injuries that could prevent us from running. In addition, good stretching helps relax our muscles and, in this way, promotes good blood circulation, which will help us recover faster and face the next session with strength.

Exercises to reinforce a short duration workout

It is recommended to primarily strengthen the muscles we use for running. Therefore, strengthening workouts should always include exercises that work the ankles, quads, hamstrings, calves, glutes, core, and shoulders.

Still, each person knows which muscles they need to strengthen most for running.

Tips for busy runners

The best advice is to vary the little time they have for training. For example, one day they can go for a run, another day run and do a strengthening circuit; another run and running technique.

Depending on the time they have, they should distribute the necessary minutes so that they have enough time for the next routine. For example: if they have 40 minutes, they run for 20 minutes, do 12 minutes of technique, and stretch for 8 minutes. If they have 50 minutes, they take advantage and run for 30 minutes, then do technique and stretch, and so on.

Finally: How to make time for exercise?

In most cases, it is not time that is lacking, but will.

If the main goal is just to stay in shape, then it's easy. Because a small routine of 40 minutes or a little more is enough to be well.

We are sure that you can find 40 minutes, 3 times a week, at any time. The bigger problem arises when someone wants to achieve high performance with little time and many hours of work or occupation, as we know that one of the foundations of good performance is rest.

Most people don't like to get up early; although sometimes it's the best option. Plus, there's nothing better than going to work with your duties done 😉

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