I’m obsessed with productivity. I like to make the most of each minute of the day. I’ve found, however, that when I examine my days closely, not everything fits together well. I end up having small pockets of time (say 20 minutes) where I do essentially nothing. I’m between tasks or waiting for something else and who really wants to start something major with only 20 minutes?
So I waste it – on social media, on an unnecessary snack, on checking the news – all things I did NOT want to fill my day! When I became more serious about running, I knew I’d need to make use of those breaks in the day to better myself. I’ve found there’s several good ways to use 20 minutes (or less!) to become a better runner.
Abbreviated Strength Training (4-5 exercises)
Many of these require us to adopt the mantra “don’t let perfect be the enemy of good.” Just because we don’t have time for a full 30, 45, or 60 minutes of strength training, don’t give up! If you are focused, 20 minutes is enough time to hit 4-5 effective exercises. Prioritize the runners’ staples like glutes, hamstrings, quads, and some core.
You don’t have to be fancy – stick with variations of deadlifts, squats, lunges, and your favorite core exercise. I will often arrive at work (where there is a gym) 20 minutes early and do those exact exercises before going to my desk. On days where I can an unexpected 20 minutes to spare, I’ll add a full 15-20 minute ab/core routine. It’s killer and super effective!
Periodized Strength Training for Runners
Physical Therapy Exercises
Similar to the last one, 20 minutes is likely more than enough time to get done any physical therapy exercises you may have if you’re battling an injury. These can be particularly cumbersome because often the therapist wants them done many times during the day. Historically, I’ve found these physical therapy breaks early in the morning, while I’m watching TV, or while I’m playing with my kids (ie: toddlers on the ground). Use the small breaks in your day to make gains here!
Strong Runners Have Strong Feet | How to Get Them
Foam Roll/Stretch
Keeping a foam roller in my living room has increased my foam rolling time by 157,392% (<– not an actual stat). But seriously, now when I’m watching TV, it’s so easy to get some much needed rolling in as well as any light stretching I need. No change of clothes or extra equipment needed!
Running Drills
Okay, this one requires a little more effort to make it work. The extra time for running drills often comes right after or before an actual run because surprise surprise, you’re already in your gear. Drills like butt kicks, high knees, A-skips, quick feet, etc. are great for improving technique. And they take MUCH less than 20 minutes.
Supercharge your drills by adding plyometric or power drills also depending on the timing of your training cycle. Regardless, it doesn’t take much time and can improve your form and efficiency greatly!
Read a Helpful Book/Listen to a Podcast
Often I’m in a situation where something active is just NOT happening (ie: in the waiting room, long car ride, before bed). In these times, I like to feed my mind. My commutes are often filled with the latest running podcast on training, racing, nutrition, mindset, etc. I’ve also turned to audiobooks for this same purpose.
I’ve expanded my running knowledge so much because of this, I’d even say this habit has helped me more than any of the others mentioned!
Review Your Training Log
This one can really take FAR less than 20 minutes. Taking the time to record my training has been super valuable to me over the years. Everyone has a different method, some way easier than others. Just writing down how you’re feeling in workouts and any specific data points (I always put heart rate, distance, and pace) will go a long way. Now I can look back and see any trends or workouts leading into key races. All I did was replace the time I normally would spend checking news websites (that I don’t need to check!). It has helped my self-awareness as a runner so much!
20 minutes is all it takes
20 minutes is hardly any time and tons of time all at once. It’s all about perspective. See it as a hindrance and you’ll waste it away. See it as an opportunity and you can really do a lot with it. Happy running!
