One big thing I have needed to do in being a stay at home dad and trying to successfully keep fit for running is be flexible. Some of these tips will apply to any working person as well, no matter what your mode of exercise is.
How do you find time to run?
Avoid the internet. So many times I get on my computer and waste an hour. The internet is just as much of a time waster as TV is. Sure I find many articles of interest pertaining to running, read the newspaper, shop for things I don't need. People complain about not having time, well those mornings when I find it tough to motivate and I end up at 6am on my computer on the internet. That was just the time I COULD have been out for a quick easy 30 minutes or maybe even longer.
Run when you can. I try to run in the mornings mainly. My wife is asleep, my one year old asleep, and I can sneak out without messing up the order of the day. Obviously I compromise my sleep some mornings by waking at 5am but it sure is nice to be out when no one else is up. Most people can operate on a little less sleep, it takes a bit to adjust to the early mornings but it works and I find the time that way.
I've considered running on my lunch break as well. I normally have an hour which is more than enough time to get in a few miles and have time to clean up and eat before getting back to work. Have yet to do this because I only work one day a week so I'm not too worried if I run that day or not.
Have alternatives. I've got a treadmill and also a wind trainer. So, if I can't get out in the morning I take the opportunity to run or ride while my daughter is sleeping during the day. I need to be flexible of course here because some days the little one naps for 30 minutes others 2 hours so I never count on getting in a certain time, I just do what I can. In addition we've got a jogging stroller. I don't use this as much as I would like but plan on it more this winter. I need to devise a fender for the front wheel as I run on dirt paths and it kicks up dirt all over the little one whether it's dry or wet! Once I solve that it's go time!
Other things I'll do if I can't get out are body weight exercises. Squats, lunges, push ups, pull ups, etc... The list goes on and on and contrary to what most people may think these are excellent ways to not only keep fit but to injury proof your body. I can do this stuff while I chase my daughter around even, she can even help by providing resistance for squats! Throughout the day I'll get in 100 to 200 reps of a few of these exercises. It all adds up, try it, you will be sore the next day.
Don't let surprise off days or reduced workouts get to you, days off are good for you too and sometimes being forced to take a day off is just what you need.
All in all you DO have time. It's there. A lot of it is motivating and getting away from the things that waste your valuable time. I know many times when I feel like crap, am tired or grumpy a quick workout is all I need to feel better mentally as well. Look at your day. What can you cut out to maximize you time?
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