Top Tips For Work-Life Balance

family running

Write down your list of fitness dreams and make it a reality with these great tips for the perfect work-life balance.

You have made a decision to spend your weekends running up mountains, entering marathons, climbing peaks or completing cycling races… but your hands are full with work and family commitments. You probably can’t imagine training for up to 20 hours a week and you ask yourself: “How am I going to fit it all in?” Here you’ll learn valuable advice to help you make the most of every day.


Once you’ve decided on your targets the next step is to commit to them publicly by telling your family and friends. Getting buy-in from the people you share your life with will mean you have the right support network. When you’re feeling exhausted or can’t make social events, it’s very helpful if those around you understand your reasons and motivation for what you’re aiming to achieve. You should discuss how much training you’re going to be doing and the impact this could have. In addition, you should find ways to show your appreciation for their support.


Organize your day by dividing it into eight-hour segments for sleep, work and play. Determine what you need to include into the play segment, look at everything you do and/or you want to do and prioritize. Determine what’s the most important for you and include it into your day around your responsibilities. Be selfish with your time yet considerate of others.


Make sure you don’t deny yourself treats or rest days; you need to incorporate training and races into your life and enjoy life guilt-free. If you miss a training session,don’t beat yourself up. Your training needs to fit with your commitments and responsibilities.

Determine what’s the most important for you and include it into your day around your responsibilities.

Prepare your foods the evening before. It’ll help you make considerate gains with your training if you fuel your body correctly. Take some time on Sunday to plan your week. If your kit is prepared, your bags are packed and your meals are ready for the next day you’re much more likely to get up for training when the alarm rings. At the end of a long day, it’s often so tempting to sink into the couch and watch TV, but spending an hour to prepare for the next day will have a significant impact on you achieving your targets.


Go to sleep early and wake up early. Between 5-6am, social media feeds are full of individuals getting up to exercise before work. It’s so motivational to see people running 10 miles and still finding time to eat breakfast with the children, all before 7am! Seeing how people incorporate it all into their lives and that enviable post-training glow is a great inspiration.

preparing meals
Prepare your meals ahead.

Listen to your body and skip a training session if you feel that’s what’s right for you. You have to be kind to yourself. We do need rest to become better athletes as we recover, build and grow. Be flexible around the needs of the people you care about. There will always be another training session or race, but if you aren’t there when someone needs you, you are at risk of damaging that relationship.


Leave your car at home, and walk, run or cycle to work – it’s cheaper, healthier and helps you clock additional miles in your legs. Working out during your lunch break will give you a burst of energy for the afternoon and free up your evenings.


Find people to exercise with. Join a local sports club, be active in website forums and on social media.  Connect with people who are successful at doing the challenges you want to do. Get in contact with them, make friends and support what they’re doing. You’ll notice it’s a much smaller world than you think and you can rely on this support network for motivation when you need it!

woman stretching
You will achieve more than you ever thought possible and you’ll be surprised at what your body and mind can do.

There will be ups and downs during those early morning and late evening sessions. It will hurt and at times you may question your sanity, but you’ll learn and grow as a person and an athlete. You will achieve more than you ever thought possible and you’ll be surprised at what your body and mind can do. You’ll meet people who share the same values and passion and you’ll understand there’s no such factor as failure when you put everything in.


Find races that include your family and friends. There are various events that combine sport events with a festival and lots to entertain all ages. Invite your family and friends along and turn it into an adventure for everyone. Combine your social life and training by cycling or running to evenings out. Kill two birds with one stone by booking events you can take part in while on vacation.

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Written by Kyra Williams

Kyra Williams likes to say in a joke that she preferred running to walking already as a child. Regular running has always been part of her life and she has joined several running events. She loves long runs with her loyal playful companion Vicky, Brittany Spaniel, in the early morning or in the evening.


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