Running News Daily

Our lives are busier than ever.

We are all frantically juggling family life and long working hours; some statistics showing the average working week in the US to be close to 36 hours, with some professions working 40 or more.

That’s before we even include cooking, housework, gardening and DIY, social engagements, study and additional commitments.

With so many demands placed on us, it’s no wonder that training slips down the list of priorities.

But lets look at things a little more closely.

Are we really that busy? Or are we just poor at time management or just making excuses?

Today we are going to dive into where our time goes, and how we can make sure running remains enough of a priority to consistently keep up with training. We will share things to think about when it comes to being creative with your training, and then 5 helpful ways to fit training in when life gets hectic.

Why Is There No Time For Running?

This chart is from The Bureau of Labor Statistics 2014 showing average leisure time of Americans (over the age of 15). A typical American has 5 hours of leisure time a day.

Take a look at the blue section of the chart.  Imagine how much time we’d have for running if we didn’t spend nearly 3 hours of it watching TV? So if you’re spending a bit too much time in the blue segment of this chart, then the answer to the ‘How do I find time to run?’ question is quite easy.

Turn off the TV! And work on spending a bit more time in the purple section.

But lets say you don’t spend 3 hours a day watching TV.

Lets say you work long hours but on top of that, you might have children to care for, dogs to walk, housework, cooking, washing, ironing and admin to take care of. Finding time to run can be really tough.

Make running a priority using creative runner friendly hacks

The busier we get, the more creative we have to be about how we spend our time.

It’s easy to waste many hours on the internet, watching TV, on your mobile phone or just frittering time away. You have to get tough with yourself and become incredibly efficient – don’t get distracted by things are less important.

In our frantic, busy lives, if you really want to find time to run, you have to find a way to make it work and get organized.

According to Tony Phillips, aka ‘A Mile A Day’ from the UK, the main thing that stops us finding time to exercise is not giving it a high enough priority in our lives.

‘When we have enough time, we usually manage to fit exercise in’ he explains ‘but when we get busy, exercise is the thing that gets pushed aside, because it’s not deemed as important. But running is one of the best ways to help us deal with stress and overwhelm. Yet the time when we need it most, is the time we tend to short-change ourselves’.

We all know intrinsically that exercise is one of the most important things we can do for our health and we need to make it a top priority, but it’s easier said than done.

‘People who make exercise high in their list of priorities are generally the ones who manage to fit it in’ explains Tony, ‘They understand the connection between physical fitness, health and mental wellbeing’.

That is certainly true for me.

I’ve learned over the years that running is a vital part of my life. It’s like medication, and without it I feel physically sick, grumpy and can’t function well.

That doesn’t mean I’m always joyful about going for a run, it just means that I need it in my life and on the days I run I ALWAYS feel better.

So I’ve learned to prioritize. It might mean I go to bed early, or it might mean I miss out on a social event or a TV show, so I can get up early the next day to run.

Rather than going out for dinner too often with my husband, we choose to have a ‘date run’ instead. We get to spend time together and catch up, but we’re doing it at the same time as running, rather than over a bottle of Rioja. Same goes for catching up with girlfriends for a coffee. Instead, we meet for a run or at the very least a dog walk.

It’s not an obsession; it’s just a choice. And in our busy lives, we can’t have it all. We have to make choices.

Schedule your run into your day for a guaranteed win

According to Tony, there are two other behaviors that set successful runners apart from the ‘excuse makers’.  ‘The other thing they do is schedule it into the day’ says Tony ‘they know it’s high priority, and they don’t immediately move it when something else comes up.

They also recognize that a short run is better than none at all.  Even just one mile a day is easier to fit into gaps in your schedule, and keeps you in the routine of regular exercise’.

Little and often is the key.

It’s better to be consistent, but do regular short runs, rather than overwhelm yourself with big mileage goals.

On that note, I find standard training plans for busy people often don’t work. You need to devise your own flexible plan to fit in around your own lifestyle or work with a coach who understands you and can tailor your training to your life conflicts. This is where Runners Connect individualized training comes in!

Learn HOW to train, what you need to do to meet your goals and work with your schedule to make it happen. A strict training plan (which isn’t personalized to you) can add more stress and the sense of failure when you don’t manage to follow it.

Make it a challenge to find creative ways to get your run in

Developing a ‘growth’ mindset is a vital tool to helping you become more efficient at prioritizing your running.

The ‘growth’ mindset is a concept developed by Carol Dwerk, a Professor of Psychology at Standford University.

Now:

It’s much more than having a ‘positive attitude’.

It teaches us that we can change the way we think; finding solutions to problems rather than seeing barriers. Becoming more resilient and resourceful.

Someone in the fixed mindset (which is bad) might say ‘I have a long commute to work I don’t have time to train’.

Whereas someone in the growth mindset would think ‘I have a long commute, could I spend some of that running, change my stop on the train or run part of the way home? How can I make that happen? What do I need to do to make it work?’

It’s about looking for creative solutions and finding ways around barriers.

Don’t ‘go hard’ all the time

There is no scientific evidence for this (you heard it here first), but it’s something I’ve noticed over the last 20 years of my coaching work.

Running hard every single time you go out could be making it difficult for you to stay on track with your training.

Runners Connect often posts about the importance of easy running, how 80% of your runs should be easy, even if you are only running a few times per week.

”If your brain always associates running with pain, eventually it’ll persuade you to stop.”

If on the other hand, your brain associates running with pleasure and enjoyment (perhaps a slower pace and gradual increase of miles) then it’s far more likely you’ll continue and WANT to go running, rather than dread it.  Try it and see what happens.

5 Ways To Fit Your Training Into A Busy Schedule

‘Get your training done as early in the day as you can’ advises Tony. ‘Go to bed early, get up early and get it done. It sets you up for the day and makes your more productive. There will ALWAYS be something else to do, so get your run done first’.

‘Make it a habit’ continues Tony ‘Habits are easy to form when you do them every day. Even if you don’t run every day, try to make it the same TIME each day you run. It helps to have a trigger. For example, you run immediately after getting up, or always at lunchtime at work. The idea is that you embed it as something you do automatically’.

Don’t underestimate the power of a training partner. Training with someone else at least once a week is a great way to make sure you get out there and run. Book in with a friend or group session. The commitment of meeting someone else will mean you’ll be less likely to let them down and you’re more likely to train. If you do not have anyone else in your area to run with, get many of the same benefits by joining a running community like Coach Jamie Dodge talked about in the podcast Do I Need a Running Coach?

‘Make sure your training schedule works for everyone else in the household’ advises Tony. ‘If you’re finding it tough to get out, and the people around you are complaining or encouraging you stay at home, it makes it doubly difficult’. Perhaps get them to join you? Or at least make sure they know your plans and how important it is to you. Don’t allow anyone else to derail you or your enthusiasm.

And finally, leave some gaps in your schedule. Life has a habit of disrupting plans and things always take longer than you think. ‘All time management systems work best when you build some spaces in for contingency’ says Tony. ‘It reduces stress and gives you another window to run when things go off schedule’

And if you’re still struggling, here’s a final piece of advice from Life Coach and time management guru Tony Philips:

“You have 168 hours each and every week. If you work a 40-hour week and sleep 8 hours every night, that leaves 72 hours or just over 10 hours per day.

Of the remaining time how much of it do you spend doing things that benefit you less than training, such as watching television, wasting time on your computer, playing video games or on your mobile phone?

Long before he became the fastest man in history, before the Olympic gold medals, world records, and global superstardom, Usain Bolt was simply a gifted teenager with extraordinary speed and limitless potential. In 2002, on the track at Kingston's National Stadium in Jamaica, the world witnessed the first chapter of a story that would forever change athletics.

At just 15 years old, Bolt lined up for the men's 200 metres at the World Junior Championships with the weight of expectation resting on young shoulders. Competing before a passionate home crowd, the Jamaican prodigy produced a performance that instantly captivated the athletics world. Crossing the finish line in 20.61 seconds, he became the youngest athlete ever to win the men's 200m title at the championships.

It was far more than a gold medal. It was the moment the world realised that a once-in-a-generation talent had arrived.

Bolt's victory in Kingston marked the beginning of one of the greatest careers in sporting history. Over the years that followed, he rewrote the record books, dominated the Olympic Games and World Championships, and transformed sprinting into a global spectacle through his breathtaking speed, infectious personality, and unrivalled confidence. His legacy continues to inspire young athletes across the globe, many of whom dream of following the same path he once began as a teenager.

This week, that dream comes alive once again as the World Athletics U20 Championships take centre stage at the iconic Hayward Field in Eugene, Oregon. The venue has already witnessed the birth of future superstars. In 2014, it was where Britain's Dina Asher-Smith and Uganda's Joshua Cheptegei captured their first global titles, launching careers that would later produce world championships, Olympic medals, and lasting legacies in athletics.

Twelve years later, another generation arrives in Eugene hoping to create its own defining moment.

Among the brightest young talents is Great Britain's Jake Odey-Jordan, the 200m bronze medallist from Lima who now owns the European U20 100m record after an astonishing 10.01-second performance. He enters the championships eager to build on his growing reputation as one of Europe's most exciting young sprinters.

The United States will look to Tate Taylor, who has already made history as the first American high school athlete to break the 20-second barrier for the 200 metres. Fresh from a Diamond League victory in a sensational 19.75 seconds, he arrives in Eugene carrying the momentum of one of the most remarkable junior seasons ever recorded.

Jamaica, the nation that introduced the world to Usain Bolt, will once again have high hopes through Shanoya Douglas. The talented sprinter has established herself as one of the championship's leading contenders after producing lifetime bests of 10.98 seconds for the 100m and 22.11 for the 200m this season.

History has repeatedly shown that the World U20 Championships are far more than a junior competition. They are often the first chapter in the careers of future Olympic champions, world record holders, and global icons. Every generation arrives with ambitious dreams, but only a select few leave having announced themselves to the world.

No one can say with certainty whether the next Usain Bolt will emerge this week. Greatness cannot be predicted, and legends are never manufactured. Yet every legendary career begins with a single breakthrough performance.

For Bolt, that defining moment came in Kingston in 2002.

Now, under the famous lights of Hayward Field, another group of gifted teenagers stands ready to chase history. Somewhere among them could be the next athlete whose name will inspire the world for years to come.

"An athlete cannot run with money in his pockets. He must run with hope in his heart and dreams in his head." More than seventy years after those words were spoken, they remain among the most powerful messages ever shared in distance running. They are often quoted as simple motivation, but behind them lies a remarkable story of sacrifice, courage, conviction, and an unwavering belief that true greatness is never measured by financial reward.

Few athletes have left a legacy as enduring as Emil Zátopek. Known around the world as "The Czech Locomotive" for his relentless determination and unmistakable running style, he redefined what was possible in endurance racing. His legendary performance at the 1952 Olympic Games in Helsinki still ranks among the greatest achievements in athletics history. In the space of just nine days, he captured Olympic gold in the 5,000 meters, the 10,000 meters, and, incredibly, the marathon—a race he had never attempted before.

Yet the world in which Zátopek competed was vastly different from today's professional athletics landscape. During the 1950s, elite sport officially operated under strict amateur rules. Olympic athletes were forbidden from accepting prize money or earning a living directly from competition, although unofficial financial arrangements existed in many sports. Zátopek himself never raced for appearance fees or lucrative prize purses. Instead, he served as an officer in the Czechoslovak People's Army, receiving a military salary while representing his country. Running brought him glory, but not personal wealth.

It was within that environment that his famous words carried genuine meaning. For Zátopek, success was never driven by the promise of money. He believed the greatest performances were fueled by hope, ambition, discipline, and the courage to pursue dreams that seemed impossible. Those qualities, rather than financial incentives, formed the foundation of lasting excellence.

With the benefit of history, his words carry even greater significance. In 1968, during the Prague Spring, Zátopek openly supported democratic reforms in Czechoslovakia. When the movement was crushed, he paid a heavy personal price for standing by his principles. He was stripped of his military rank, removed from public life, and forced into years of manual labor. The man who had once stood proudly atop the Olympic podium found himself performing physically demanding jobs, far removed from the stadiums where he had inspired millions.

His story reminds us that the values he expressed were not empty words crafted for public admiration. He lived by them, even when doing so came at enormous personal cost. His belief that hope and conviction mattered more than material rewards became evident not only in the races he won, but also in the hardships he endured with remarkable dignity.

Distance running has changed dramatically since Zátopek's era. Today's elite athletes compete in a fully professional sport where prize money, sponsorship contracts, appearance fees, and endorsement deals can be worth millions. Success on the track and roads now offers opportunities that were unimaginable during the age of amateur competition. Professionalism has transformed the sport, allowing athletes to train full-time, access world-class coaching and sports science, and build financially secure careers.

Yet despite these changes, the essence of Zátopek's message has never lost its relevance.

Every elite runner naturally hopes to earn a good living from years of dedication and sacrifice. There is nothing wrong with financial success, and the rewards available today have elevated the standard of competition across the world. But history consistently shows that money alone is rarely enough to sustain greatness. The athletes whose careers endure the longest are often those driven by an inner passion to improve, to test their limits, and to chase excellence for its own sake. Financial rewards become the result of that commitment, not the reason for it.

When competition is motivated solely by wealth, its deeper purpose can fade. But when an athlete races with genuine belief, relentless determination, and an unwavering dream, extraordinary performances often follow naturally.

That is why Emil Zátopek's words continue to resonate across generations. His legacy extends far beyond Olympic medals and world records. It lives in every runner who laces up their shoes with a goal that cannot be measured in dollars, every athlete who refuses to surrender when the race becomes painful, and every competitor who understands that the greatest victories begin long before the finish line.

The economics of distance running may have evolved beyond recognition, but the heart of the sport remains unchanged. Every athlete still arrives at the starting line carrying something far more valuable than money—hope in their heart and dreams in their head. Those invisible qualities have always been, and will always remain, the true fuel of greatness.

Winning a major championship is never just about crossing the finish line first. Behind every gold medal lies a carefully crafted race plan, and Josh Kerr's unforgettable Commonwealth Games triumph in Glasgow was a perfect example of tactical brilliance meeting extraordinary finishing speed.

While the final time of 3:54.12 for the mile will be remembered as the official result, the split times reveal a much deeper story—one of patience, precision, and devastating acceleration when it mattered most.

Kerr resisted any temptation to force the pace from the gun. Instead, he settled into a controlled rhythm, allowing the opening stages to unfold naturally. His first four 100-metre segments—14.9, 15.1, 15.3 and 15.1 seconds—brought him through 400 metres in 60.4 seconds, a measured opening that conserved valuable energy while keeping him firmly in contention.

The second lap remained equally composed. Passing 500 metres in 15.3 seconds before recording splits of 15.7, 16.2 and 15.4, Kerr reached 800 metres in 2:03.0. The pace had eased, but that was exactly where the Scottish star wanted to be. Rather than chasing early speed, he was setting the stage for a decisive finish.

Everything changed after halfway.

Kerr gradually increased the tempo with smooth, controlled acceleration. His 900-metre and 1,000-metre splits of 15.2 and 14.9 seconds signalled that the race was beginning to stretch. He then surged through 1,100 metres in 14.3 seconds before covering the next 100 metres in just 13.4 seconds to reach 1,200 metres in 3:00.8.

From there, the home crowd witnessed championship running at its finest.

Instead of fading, Kerr became even stronger. He reeled off three consecutive 100-metre splits of 13.4, 13.4 and 12.8 seconds, dismantling the field with every stride. His final 100 metres were covered in a stunning 12.5 seconds, sealing an emphatic victory and sending the Glasgow crowd into celebration.

The progression of his race was remarkable. After opening with relaxed 15-second splits, Kerr transformed the closing stages into a demonstration of world-class speed endurance. His ability to accelerate continuously over the final 600 metres highlighted not only exceptional fitness but also supreme confidence in his race plan.

Championship middle-distance racing is rarely about producing the fastest possible time from the start. More often, it rewards athletes who understand when to conserve energy and when to unleash everything they have left. Kerr executed that philosophy to perfection.

His split chart paints the picture of a runner who never panicked, never wasted effort, and saved his greatest weapon for the closing stages. It was a textbook display of patience followed by relentless aggression—a combination that turned a tactical race into a memorable Commonwealth gold medal performance.

For aspiring middle-distance runners, Kerr's Glasgow masterpiece offers an important lesson: the strongest finish often belongs not to the athlete who runs hardest from the gun, but to the one who knows exactly when to make their move. On home soil, Josh Kerr timed that move to perfection, producing a performance that will stand as one of the defining moments of the championships.

At just nine years old, Oliver Smith has achieved something extraordinary—not by chasing records or medals, but by proving that determination, compassion, and consistency can create a life-changing impact.

Hailing from Wombwell, on the outskirts of Barnsley, Oliver set himself a remarkable challenge at the beginning of the year. Rather than attempting a single marathon, he decided to complete the equivalent distance of nine marathons over several months. From January 1 to April 26, the young runner covered an incredible 380 kilometres, breaking the distance into manageable daily runs suitable for a child his age.

His routine was built on dedication. Saturdays were reserved for parkrun events, Sundays for junior parkrun, while the remaining kilometres were steadily accumulated throughout the week. Averaging approximately 3.3 kilometres each day, Oliver never lost sight of the goal that inspired every step.

The challenge carried deep personal meaning. Last summer, Oliver's father, Tom Smith, suffered a devastating health setback after losing most of the vision in one eye. Medical examinations revealed a 4-centimetre meningioma wrapped around his optic nerve, leading to a complex 12-hour operation at the Royal Hallamshire Hospital in Sheffield.

Throughout the family's difficult journey, The Brain Tumour Charity provided invaluable guidance, support, and reassurance. Grateful for the help his family received, Oliver decided he wanted to give back in the most meaningful way he could. He launched a fundraising campaign with an initial goal of raising £2,000 to support others facing similar challenges.

What followed exceeded everyone's expectations.

Oliver brought his incredible fundraising challenge to a memorable conclusion at the Mini London Marathon, finishing on the very same day his mother, Hannah Smith, completed her first-ever London Marathon. It was a fitting family celebration of courage, resilience, and perseverance.

By the time Oliver crossed the finish line, donations had soared beyond £16,500—more than eight times his original target. His remarkable achievement captured the hearts of supporters, demonstrating how one young boy's determination could unite an entire community behind an important cause.

For Oliver, however, the journey is far from over. Inspired by the overwhelming support and the difference his efforts have made, he has already begun working toward his next fundraising challenge.

His story serves as a powerful reminder that age is no barrier to making a meaningful difference. Sometimes, the greatest acts of courage are measured not by speed or distance, but by the willingness to take one small step after another for the benefit of others.

Oliver Smith's inspiring journey is more than a fundraising success—it is a testament to the strength of family, the power of kindness, and the extraordinary impact that can begin with the simplest decision to help.

Sometimes the smallest opportunity creates the greatest triumph, and Jamaica's Navasky Anderson proved exactly that with a stunning performance to capture the men's 800m title at the 2026 Commonwealth Games in Glasgow.

Less than 24 hours after scraping into the final by the slimmest of margins, Anderson produced the race of his life, surging to victory in 1:45.33 to complete one of the most remarkable comeback stories of the championships. His gold medal was not only a reward for exceptional talent but also for courage, determination, and unwavering belief when everything was on the line.

The journey to the top nearly ended in the semifinals. Locked in an intense battle with England's Max Burgin for the final qualification place, Anderson threw himself across the finish line in a dramatic dive, stopping the clock at 1:45.38. That desperate effort earned him the last available place in the final as the fastest non-automatic qualifier, keeping his Commonwealth dream alive by the narrowest of margins.

With another chance in his hands, the Jamaican made sure it counted.

In a fiercely contested final, Anderson displayed outstanding tactical awareness and patience throughout the opening stages before unleashing a devastating finishing kick down the home straight. His perfectly timed acceleration left the rest of the field with no answer as he crossed the finish line first, securing a memorable Commonwealth crown and one of Jamaica's standout victories of the Games.

Australia's Luke Boyes delivered an impressive performance to claim the silver medal in 1:45.93, while Kenya's Wyclife Kinyamal battled strongly to take bronze in 1:46.12 after another highly competitive championship race.

Anderson's unforgettable triumph will be remembered as one of the defining moments of Glasgow 2026—a powerful reminder that championships are not always won by the fastest qualifier, but often by the athlete who refuses to surrender. From a fearless dive that kept his hopes alive to a brilliant gold-medal performance less than a day later, the Jamaican wrote one of the most inspiring chapters of these Commonwealth Games.

Men's 800m Final Results

1. Navasky Anderson (Jamaica) — 1:45.33

2. Luke Boyes (Australia) — 1:45.93

3. Wyclife Kinyamal (Kenya) — 1:46.12

Navasky Anderson arrived in the final as the last man to qualify, but he left Glasgow as the Commonwealth champion—a remarkable transformation that perfectly captures the unpredictable beauty of championship athletics.