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If you’re a parent as well as a runner, exercise with kids can sometimes feel like mission impossible. With the school holidays approaching, you might be looking at your training plan and wondering how you’re going to fit it all in.

The good news is that becoming a parent doesn’t mean putting your running goals on hold. While you may not have the same freedom or flexibility as before, with a little planning and creativity you can still stay active, train consistently and even work towards ambitious race goals.

Exercise with kids – use any time available

Start by focusing on what time you have available to you train and plan what you can do with the time that time. Even a 20 minute workout can be effective or make the most of your time with an interval session.

Four-time World Ironman champion Chrissie Wellington says: “In my pre-parent life, I took spontaneity for granted, generally training when I wanted, where I wanted and for as long as my heart desired. I also faffed a lot, wasting time getting my clothes sorted or downloading podcasts to listen to on my runs. Since becoming a mother, I’m increasingly time efficient and organised, and seize small windows of opportunity with both hands. It’s worth going for a run even if I can only do 15 minutes.”

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Getting into the mindset that every minute counts could see you making the most of a 10-minute window of time, where otherwise you might not have bothered. “A 10-minute run is better than nothing at all,” says Mel Bound, mum of two and founder of This Mum Runs. “One of the biggest barriers is thinking that if you don’t go out for an hour it’s not worth it. A quick run around the block still does you the world of good, gets you out the door and makes getting out the next time even easier.”

Use your lunch hour and commute

If you’re working, get creative and use your lunch hour for a ‘runch’. You can get away from your desk for some fresh air and mum guilt-free miles. Or maybe you could swap your commute or part of it with a run? Grab a running backpack and get moving during a time that you would otherwise be sitting.

Plan out your exercise with kids

Writing your training sessions in the diary helps you set aside time to make them happen. And it feels super satisfying when you tick them off as done too. Get the whole family together and plan out what needs to happen when and see where you can take some time for yourself to go for a run.

“Get it in your diary, ideally as a regular slot every week, so it becomes a habit,” suggests Bound. “Let your partner and family know it’s there and it can’t be moved.”

Even if you’re not working towards a specific race goal, it’s a good idea to work to a training plan – this will give you consistency to your training and structure to your week.

Look up suitable classes

If your child is under one, you might find parent and baby workout classes that you can go to. These can be a great way to get back into exercise after pregnancy as they’re often tailored to post-natal women. When your child gets a little older, you might be able to find a local gym with a creche that you can leave them in for an hour while you do your workout.

Once they start going to classes of their own such as swimming or football, there may be ways you can use this time for your own training. You may be able to swim in a lane while they have swimming lessons or run around the outside of the field during their football practice. It’s a good idea to check with their coaches first.

Try a running play date

If you have other mum friends who run, it’s likely that they’re struggling with fitting their training in too – so consider working together to make your training happen. Plan a play date at someone’s house and while one or more of you stays to supervise the kids, the rest of you can pop out for a 20-minute or half-hour run, safe in the knowledge your little one is happy, entertained and safe.

On your return, simply swap or use your ‘babysitting credits’ for another time. “I’ve exchanged childcare with sporty mothers,” says Wellington. “They look after Esme while I run and I reciprocate the favour.”

Trips to the park can work in much the same way! While one of you pushes the kids on the swings, the other can complete a lap or two of the park as quickly as possible. Then simply swap.

Invest in a running buggy to exercise with kids

A running buggy can give you a lot of freedom to train. Running buggies have special adaptations making the ride safer and more comfortable for your little one, including a locking front wheel, suspension system, handbrake and wrist strap. Your baby should be six months or older before you run with them in a buggy.

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Start off with short runs with lots of walk breaks and build your buggy runs up gradually. You’ll then be able to utilise nap times and trips to the park by running while your baby (or toddler) sleeps.

Home workouts

If you can’t get out to run, try an at-home workout instead. Not all of us can afford a home treadmill, but if you have a couple of meters of space, you can load up a home workout on your laptop and phone and work up a sweat. It may not give you the same buzz as running, but a home strength workout will still be helping you work towards your running goals. Pushed for time? Try our 15-minute strength workout.

You can even get the kids involved. Kids will love Cosmis Kids Yoga, and grown-ups can feel the benefit of a few stretches too.

Get the kids to join you 

Can’t leave the kids at home? No problem. Encourage your kids to hop on their bike or scooter and accompany you on your run. It’s great bonding time with your kids, everyone gets the benefit of fresh air and exercise, and you get to lead by example, showing your kids that exercise is a normal part of everyday life.

This is definitely one to treat as an easy run as there might be lots of stops to investigate things you see on the way. Take snacks and water with you for your child. It can help to give them a destination they’re excited about going to such as a playground, so you might want to take extra layers for when you stop running and start playing.

Head to a parkrun

Parkrun is a great way to get a 5K in at the start of the weekend. Your child can either join you in a running buggy or on foot if they’re able (bikes and scooters are not allowed). Under 11s must be within arm’s reach of a parent, guardian.

The 2K junior parkrun events are for children aged four- to 14-year-olds! While you won’t get a time for your efforts at junior parkrun, you can still join in and run with your child.

Don’t forget your pelvic floor

Whether you recently gave birth three months ago or 13 years ago, you should make time for those pelvic floor exercises. Even the busiest of schedules can find time to fit these in. While you’re sitting in front of the TV, or cooking dinner, or playing at the park – multitask by working out your pelvic floor muscles. If you need some guidance and a daily reminder (or three), the Squeezy App is great.

Use your support network

Plan your runs when your partner is home – can they do the kids’ breakfast or bath time while you run? Or get up early and run while everyone is sleeping. If you’re a single parent, use any offers of help from grandparents or friends. Remember the saying, “It takes a village to raise a child?” Rely on your village: they will get you through.

Need help fitting training in around a busy life? Here are our top tips.