Balancing Marathon Training with Dad Life
Ryan Belcher
Becoming a dad changed my relationship with running. Not because I love it less — but because the logistics got a lot more complicated.
Lower the bar (temporarily)
The biggest mistake I made was trying to maintain my pre-baby training volume immediately. Your body is recovering from sleep deprivation, stress, and a completely new schedule. Start with maintenance miles, not PR attempts.
Run early or accept the treadmill
The only consistently reliable window for many dads is before the house wakes up. If that’s not you, a treadmill in the garage or a gym membership with childcare might be worth the investment.
Make it a family activity
Stroller runs, bike trailer rides while your partner runs, or family hikes on rest days — movement doesn’t always have to be solo. Some of my favorite miles have been slow jogs with a sleeping kid in the stroller.
Sample weekly schedule
| Day | Workout |
|---|---|
| Monday | Rest or easy walk |
| Tuesday | 4–5 mile easy run |
| Wednesday | Strength (20 min) |
| Thursday | Tempo or intervals |
| Friday | Rest |
| Saturday | Long run |
| Sunday | Family activity |
The real goal
Fitness as a dad isn’t about peak performance every week. It’s about showing up consistently, modeling healthy habits, and having the energy to keep up with your kids. That’s a win worth training for.