Here are 5 must-dos for staying motivated and on track when time isn’t on your side.

1. Work out why
Understanding what drives you to work out and what you want to achieve will help keep you focused on your goal.

2. Map the way
Struggling to make regular runs or training session? Giving yourself a goal will really help. Work out what you need to achieve and by when, and make a training plan that helps you get there.

3. Have a laugh
If you’re somebody who lacks motivation, training with a group or a friend means you’re more likely to look forward to sessions than dread them. When you enjoy it, working out becomes more of a hobby, and sometimes the accountability means you don’t allow yourself to miss the session.

4. Prep, prep, prep
Plan your week in advance and review it each Sunday night. Always put in one more session than you need – if you plan four sessions and only do three, then you’re still winning. Get your kick ready and packed each evening instead of rushing around in the morning.

5. Be realistic
Start small when it comes to goals and ensure they are actually achievable – you’re less likely to fail that way. Progress takes time and it’s unrealistic to expect huge changes immediately.