How to find time to run

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Here are five hacks I use for saving time that can be used for running. Try them now. Thank me later. 😘

Unsubscribe from Netflix, Hulu, and other streaming services to avoid mindless bingeing of TV and movies.

Simplify some meals. Daily Harvest Harvest bowls and Trader Joe's salad mixes are solid go-tos that are healthy and save time. (Bonus points if you can get your life together enough to meal prep. I’m not there right now. 😆)

Wear a watch in the shower. I promise this will result in more efficient showering. I can take an everythingshower in less than 10 minutes.

Wear your hair in braids and twists. (Literally life-changing way to look good every day with practically no effort. )

Drink less alcohol. This is going to save you from losing time due to a hangover and cut back on your body’s recovery time from runs.

Stop folding your underpants like Marie Kondo told you to.

What did I miss? How do you find time to run? 

Olivia Lovejoy is your run bestie who shares running tips, training plans and motivation online and offers one-on-one run coaching to help new runners achieve their goals. Based in Hastings on Hudson, NY but just a click and scroll away: Instagram | YouTube | Strava | Run with me | Email me | Join my mailing list

How to create a run training plan

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Harness the power of AI to create a personalized run training plan that will help you achieve your goals.

1. Set a SMART goal. 

Specific

Measurable

Achievable

Relevant

Time bound

Example: I will complete the Yonkers Marathon on September 15th, 2024. 

Specific: I know what, what, when, and where. 

Super measurable, we’ll know it happened when I cross the finish line. 

Achievable: I’ve done two marathons before. With training, I can do one again. 

Relevant: Meaningful to me because I’m excited for the opportunity to train for the challenge of a hilly course and because it’s local to me and I like the idea of connecting with the community in this way. 

Time Bound: There’s a specific date. 

2. Ask AI to create a training plan for you. 

Go to https://chatgpt.com/

Click on “Explore GPTs” and search for the “Fitness, Workout & Diet - PhD Coach”. Some people are hesitant to use AI but this is the best way to get customized PhD level expert advice, for free, within minutes. 

Type your goal into the chat box. You’ll also want to give the AI more information about you. The more personalized and detailed information you provide it, the better the plan will be. Include any injuries or concerns it should be mindful of. Tell it about your current fitness activities, your experience-level, your preferences. 

Chatting with GPT is like having a conversation with a real life coach. If it creates a plan that you don’t like, you can tell it what you don’t like and ask it to revise the plan. 

For example, when I first asked the GPT to make a plan for me, I just typed in my goal and told it my age, weight, and my past marathon times. I also asked for pre- and post-run snack suggestions.  However, my goal isn’t time-based, so that wasn’t necessary. The plan it created from that prompt was trying to get me to do yoga, cycling, and swimming. I’m sorry, but it’s a hard NO for me on all of those. Also, the snack suggestions were a little vague, if I’m being honest. I decided I would work on the snacks later, separately when I had a clearer idea of what I wanted, as I can be a picky eater. 

I tried a couple more modified prompts, each time learning more about what I should tell GPT, and the plans got increasingly better. Finally, I told it exactly what I wanted:

“Create a training plan for a 44 year old female runner to complete a hilly marathon on September 15, 2024. Her current mileage is about 13 miles a week. She prefers for her long runs to be on Sundays. She does barre3 for strength training on Monday, Tuesday, Wednesday, and Thursday mornings. She does not want to do any additional cross training or strength training. She has time to run or do barre3 twice a day.”

And, you know what, the plan was PERFECTION. You know you’ve got a great plan when you read it and instead of feeling anxious, you feel somewhat challenged and very excited. 

Reach out to me if you'd like to see my plan.

Communicating with ChatGPT was a reminder that if you don’t ask for exactly what you want, you are setting yourself up to get whatever someone else thinks is good enough for you. They can’t read your mind or know your heart.

 

3. Review and adjust. 

AI can make mistakes so look over the plan closely. Some of the dates on my plan were off. It’s also a good idea to consult with your real life physician and/or physical therapist before starting the plan if you are new to running, have health concerns, or are recovering from injury. 

4. Schedule the activities.

The next part is moving the training plan onto a place where you can put it into action. I copied it into a Google document where I can look at the whole thing at once and click on the weeks. I then also scheduled each activity on my calendar at the specific ideal time that I’d like to do it. Obviously, things pop up in 10 weeks, but at least I will have it on my schedule and am able to move it around, as opposed to forgetting about it.

5. Get at it! 

Are you more motivated to run if someone who cares will check in to make sure you've done what you planned?  Let me be that person! Here's how it works: Share your training plan with me. I will check in with you to provide daily accountability and encouragement. Reach out to me if you're interested.

Olivia Lovejoy is your run bestie who shares running tips, training plans and motivation online and offers one-on-one run coaching to help new runners achieve their goals. Based in Hastings on Hudson, NY but just a click and scroll away: Instagram | YouTube | Run with me | Email me | Subscribe to my email newsletter

✨The Life Changing Magic of Saying “No”✨

 

Are you struggling to stay consistent with running? Feel like something always pops up when you have a scheduled run or cross training plans? 

Allow me to introduce you to ✨The Life Changing Magic of Saying “No”✨ 

Let’s review 3 reasons you say “Yes” when you should say “No”, plus learn mindset shifts that will help you stop wasting time and start making progress in running, as well as all other areas of your life.

1. "I can do it all."

Yes, you have infinite potential but you also only have 24 hours in a day. This means you need to manage your time wisely and give priority to the people and things that are most important to you.  

2. "I don’t want to disappoint my friends."

Real friends, the people who matter and you should keep in your life, want you to achieve your goals. Communicate clearly to them how they can support you. By doing so, you create space for them to express what they need too. Hooray for stronger relationships!

3. "No one will like me."

Do you even like yourself? If not, that’s okay. It’s a journey and let’s start now! Show yourself love by respecting and prioritizing the things that are important to you. People are attracted to and respect those who respect themselves. ❤️

Olivia Lovejoy is your run bestie who shares running tips, training plans and motivation online and offers one-on-one run coaching to help new runners achieve their goals. Based in Hastings on Hudson, NY but just a click and scroll away: Instagram | YouTube | Run with me | Email me | Subscribe to my email newsletter

Read this if you struggle with being consistent as a runner

Here are some tips for developing consistency.

Set SMART goals. SMART goals are

Specific: The goal is clearly stated so that anyone can understand what will be done and who will do it.

Measurable: A way to measure success is determined.

Achievable: The goal is realistic and possible to complete within the set time frame.

Relevant: The goal aligns with values and long-term goals and objectives.

Time-bound: The goal is set within an appropriate time frame to create a sense of urgency.

Presently, my goal is to maintain a level of fitness where it would be easy for me to comfortably complete a half-marathon on any given day. Presently, the way I accomplish this is by cross-training at least 3x/week (usually barre3 classes) and running at least 2x/wk (minimum 8 miles/wk). Honestly, I usually end up working out way more than that but I like to keep the bar low and achievable for my mental health and for balance because realistically not every day is going to be a two workout day, but if I don't do at least the minimum that's a problem. All the extra workouts are a bonus! Since I have a maintenance goal, I sign up for 2 halfs a year to see if I'm hitting the mark or need to adjust my training plan. 

Be passionate.

Attach a meaningful purpose to your training: to be fit enough to enjoy playing with your kids, to raise money for a charity that supports a cause you care deeply about. I found myself most motivated when I ran the 2023 NYC Marathon to raise money for the Girls on the Run Hudson Valley scholarship fund. 

Create a routine.

This helps take the burden of decision making out of how you do things on a day-to-day basis because you've planned it out ahead of time. The more details and accountability you can add to the routine the better. Going to work is an example of a routine. I've recently started running with Bad Ass Run Krew on Sundays and then coming home to enjoy a big breakfast with my husband. That's a routine too! 

Reward yourself.

A reward could be: stream a movie, wear your "nice" clothes, take time to play a game, do a hobby or otherwise use something fun that you already own but don't usually make time for, take a break outside and bask in the sun, call a supportive loved one or someone you want to encourage and tell them about your accomplishment. (Note: Please don't use food as a reward. It's not a healthy way to relate to eating, IMHO.)  Absolutely, DO NOT REWARD YOURSELF IF YOU HAVEN'T BEEN CONSISTENT. No pity parties! Seek encouragement or solutions and give yourself a second chance to take action instead! 

Track your progress.

You can record your training in a journal, on your calendar, an app like Strava, and/or your wearable device's app. I wear this Garmin and use the Garmin Connect app to record and review my training.

Get support. 

Surround yourself with people and content that support your goals. Make friends in real life and online who are also into running and value meeting running goals. Follow me on Instagram. Join a running club. Read magazines about running, like Runner's World. You can even listen to and be inspired by Audible books written by or about runners while you run. (Have you read Running While Black yet?)

Manage your time.

There is nothing more important for living a fulfilling life than having self-trust. Running is a great opportunity to develop that. Literally do what you said you were going to do, when you said you were going to do it. Do not allow other things to get in the way! Your goals and your dreams matter. You matter. 

You can periodically re-access your goals and the approach you're taking to get there. But the day of, the hour of, the moment when you're supposed to be doing something is absolutely not the time to do that! Trust that you knew what you were doing when you made the plan. Trust that you’ll be able to learn from the process and continue to improve. 

Olivia Lovejoy is your run bestie who shares running tips, training plans and motivation online and offers one-on-one run coaching to help new runners achieve their goals. Based in Hastings on Hudson, NY but just a click and scroll away: Instagram | YouTube | Run with me | Email me | Subscribe to my email newsletter

Your Calendar + Your Workouts = Success!

If you’re trying to get in the habit of running consistently, you absolutely need to schedule it on your calendar. 🗓️

Start with running 2-3 days a week. Doing something new only once a week feels awkward every time and it’s hard to get momentum and progress. Every day is unrealistic and difficult to sustain in the long term. You will burn out once the novelty wears off.

Choose times where you can block off a full hour. This will give you time to run/walk for 30-40 minutes, plus have 20 min to warm up, cool down/stretch, and take a quick shower (or towel off and change clothes).

Be super respectful of yourself and your existing commitments when you plan this. Give yourself grace by picking a frequency and times that would be easy for you with very minor adjustments.

❌ Don’t say you’re going to get up at 4am and run before work if you are 100% not a morning person.
✅ Do see if you can find extra time and energy by cutting out activities that don’t support your goals— like going to Happy Hour after work or binging Netflix.

Put the chosen times on your calendar or whenever you keep track of your schedule/ appointments. This will eliminate decision fatigue throughout the week of figuring out how to fit in time to run. It will give you something to look forward to. It will also give you opportunity to make an easy, and clear choice to either commit to your goals or to blow them off.

Yes, life happens and things pop up so you can shimmy around the time as needed. But there’s a big difference between moving around appointments on your calendar and literally not having anything on it but expecting things to get done by coincidence. If you’re not a planner, this is a great way to ease into the habit of planning. (I swear, plans make the impossible possible!)

When are you running this week?

Olivia Lovejoy is your run bestie who shares running tips, training plans and motivation online and offers one-on-one run coaching to help new runners achieve their goals. Based in Hastings on Hudson, NY but just a click and scroll away: Instagram | YouTube | Run with me | Email me | Subscribe to my email newsletter

The ONE thing you need to do to START running and STAY running

The  ❶ thing that will GET you running and KEEP you running is figuring out your WHY.

Most of us can find a way to haul 🍑 and run to catch a train. Why? Because we’ve got plans at a destination and we don’t wanna get left behind. We’ve GOT to do it. We believe we can do it. So we do it.

If you want to become a runner, you’ve got to recognize that the stakes are that high. Becoming a runner is taking control of your life and deciding that you will run. It’s about WHY you’re running.

Once you connect with your WHY (and you’re allowed to have more than one), remember to revisit your WHY when things get hard. You will never give up and you’ll surprise yourself with what you’re able to accomplish.

I have a hundred WHYs but my big WHY is I’m curious what my body and mind are capable of. I love to learn about myself by testing my perceived limits and what I thought was possible for me.

What’s your WHY? Share in the comments.

Olivia Lovejoy is your run bestie who shares running tips, training plans and motivation online and offers one-on-one run coaching to help new runners achieve their goals. Based in Hastings on Hudson, NY but just a click and scroll away: Instagram | YouTube | Run with me | Email me | Subscribe to my email newsletter