Prioritise Happiness and Health

Enjoy Your Training

First and foremost, I want you to enjoy your life. If you aren’t enjoying your training, it won't be sustainable. Most people struggle with tasks that require extreme, "white-knuckle" discipline—think of the grind of restrictive dieting or forcing yourself out into conditions you despise.

My approach is different: Prioritise the activities you actually enjoy. Fitness should fit around your life, not the other way around.

Mastering Sleep and Recovery

Sleep is the most potent recovery tool at your disposal. If you have to choose between an extra hour of sleep or setting an early alarm to squeeze in a run, choose the sleep. To help you switch off, I recommend the following "sleep hygiene" habits:

• The Three-Hour Rule: Try to finish your last meal and your workout at least three hours before bed. I appreciate that late-night running clubs can make this tricky, but aim for it whenever possible.

• Environment: Ensure your bedroom is dark, cool, and comfortable.

• Digital Sunset: Use blue light filters on your devices or wear blue light-blocking glasses in the evening.

• Sound Management: If you are a light sleeper, use earplugs or background noise. Personally, I find listening to an audiobook with a calm narrator helps me "switch off" the day’s internal chatter while blocking out external noise.

Integrating Fitness with Family Life

"Prioritising family" looks different for everyone, but it shouldn't mean sacrificing your health. Here are some practical ways I have successfully integrated training into a busy family schedule:

• The "Escort" Run: Run alongside a partner who is walking at a slower pace, or accompany a child on their scooter or bike.

• Active Commuting: Turn a routine task—like a trip to the shops or walking the dog—into a training opportunity.

• The "Split-Run" Strategy: Don't be afraid to break your mileage into smaller chunks. I have previously managed 9-mile days by running two miles for the morning and afternoon school runs, two miles with the dog at lunch, and three miles with my wife in the evening.
  
  

• Is a single 9-mile run "better" on paper? Perhaps. But the best run is the one you actually have the time to complete.