Can You Keep Training After Having Kids: Time Management, Partner Coordination, and the Possibility of Exercising with Children

The first month after a child is born, most cyclists’ training plans undergo a complete rewrite—not because they don’t want to ride, but because the “spare time” that could once be freely arranged suddenly disappears. This article isn’t trying to convince anyone that “you can maintain peak season form with a kid”—that would be dishonest optimism. A more honest statement is this: training volume and training structure must shift to a different logic, and most people willing to put in the effort to adjust will ultimately manage to keep exercise in their lives—it just becomes something different.

First, accept a reality: time isn’t compressed, it’s redistributed

Before a child is born, many people’s concept of training time is “I have five or six hours this weekend to go ride,” and training plans can be built around “weekly target kilometers” or “weekly target elevation gain.” After a child arrives, those large, continuous, predictable blocks of time nearly vanish, replaced by fragmented, unpredictable time slices that can be interrupted at any moment.

This isn’t “losing” time—the very nature of time has changed. Before, you were scheduling “blocks”; now, you’re scheduling “opportunities.” Understanding this difference makes all subsequent adjustments far less painful, because you stop measuring your new situation with the old framework, and naturally, much of the frustration disappears.

The most common mistake new parents make is holding themselves to pre-baby training expectations after the baby arrives, then feeling “am I just not good enough anymore?” every time they fall short. In reality, it’s not a decline in ability—the entire time structure has switched to a new system, and measuring the new system with the old ruler will naturally give inaccurate readings.

The reality of the newborn phase (roughly the first three to six months)

The core variable of the newborn phase is “fragmented sleep,” which affects not only the child but also the caregiver’s recovery capacity. There’s a basic principle in training science: training provides the stimulus, but recovery is what actually makes the body stronger, and sleep is the most important component of recovery. When sleep is broken into two-to-three-hour stretches with three to five wake-ups per night, recovery efficiency drops noticeably. If you still force high-intensity intervals during this period, the results are often underwhelming, and it may even slow recovery and increase injury risk.

A more pragmatic approach at this stage is to temporarily shift the training goal from “improvement” to “maintenance.” Maintaining aerobic base, core strength, and joint mobility doesn’t require large training volumes, but it allows you to return to your previous level more quickly once the child’s schedule stabilizes—without having to start completely from zero.

Some cyclists choose to stop training entirely for these few months, and that’s also a legitimate choice—no one is “more impressive” either way. The key is not to feel guilty about stopping, and not to sacrifice too much time with the newborn or caring for your partner’s postpartum recovery just to keep training. The priorities at this stage are supposed to be reordered anyway.

Coordinating training time with your partner: it’s not about one person giving in—it’s shift work

Most discussions about “can you still train after having a kid” eventually hit the same knot: training time is, to some extent, “occupying” your partner’s time, especially if the partner isn’t particularly passionate about the sport themselves—that sense of occupation becomes even more pronounced. Rather than framing it as “should I sacrifice my hobby” or “should I convince the other person to let me go out,” a healthier framework is to treat it as a resource allocation within the household, negotiated with the logic of shift work.

The core spirit of shift work is that both parties clearly know “who is primarily responsible for the child during this period,” rather than vaguely saying “I’ll just go out for a quick ride.” Vague statements make the other person feel like they’re passively taking over, and resentment builds up over time. Clearly defined arrangements give both parties predictability—even if one person has the harder stretch, at least they know they’ll get their own corresponding breathing room.

Common shift-work patterns

There’s no standard answer among these patterns; in practice, most families use a mix and adjust as the child grows. What truly matters isn’t which pattern you choose, but whether both parties have sat down and explicitly discussed it, rather than relying on unspoken默契 (mutual understanding) and endurance. Unspoken understanding might have been sufficient before the child was born, but after—with sleep deprivation, hormonal changes, and the pressure of role transitions—the margin for error in that unspoken understanding drops dramatically. Being explicit actually saves more energy.

Two traps to avoid in communication

The first trap is packaging training as a “non-negotiable obligation,” such as emphasizing “I’ll be in a terrible mood if I don’t ride” or “this is my only outlet for stress.” These statements may all be true, but if delivered in a way that becomes moral coercion, it makes the partner feel selfish for saying no, and over time it damages the trust in the relationship. A healthier approach is to honestly express your needs while also proactively asking what kind of equivalent time the other person needs—turning it into a two-way negotiation rather than a one-way request.

The second trap is “stealing” training time—for example, riding farther or longer than your partner thinks you are, or saying one hour but stretching it to two. These small accumulated breaches of trust are, in the long run, more damaging to the relationship than a failed open negotiation, because they undermine “whether your word counts,” not just a single scheduling issue. Rather than risking broken trust to squeeze out an extra twenty minutes, save those twenty minutes for the next negotiation and ask for them openly.

Involving kids in exercise: a stage-by-stage approach from infancy to preschool age

If the goal isn’t just “maintaining your own training” but extending exercise into a family activity, bringing the kids along is a direction many cyclists and runners have found viable through long-term practice. Below are common approaches organized by stage—whether they actually suit you depends on the child’s developmental status and your family’s equipment.

Infant and toddler stage: running with a jogging stroller

A running stroller is currently one of the most accessible tools for new parents to get back into a training rhythm, provided you choose a model specifically designed for running with stable suspension and steering systems, rather than a regular stroller for walking. A few safety reminders for use: most brands recommend that the child have sufficient neck and trunk support before riding in a running stroller—the actual age threshold varies by product, so be sure to read the manufacturer’s instructions carefully before purchasing and don’t decide on your own to use it early; the stroller shouldn’t be pushed too fast, and extra caution is needed on uneven surfaces, gravel, or steeper slopes; in Taiwan, sidewalks and riverside bike paths often have height differences at junctions, so pay extra attention to avoid severe jolts when passing over them.

For training itself, pushing a stroller adds extra resistance and handling burden, so your pace will naturally be slower than usual—that’s normal, and there’s no need to feel discouraged by a slower pace. The training significance at this stage leans more toward “maintaining the habit of running” rather than pursuing pace or mileage improvements.

Toddler stage: child bike seats and trailers

Once the child can sit upright steadily with sufficient neck control (the actual age threshold depends on pediatric recommendations in your country and product specifications—be sure to verify the manufacturer’s guidelines and Taiwan’s road regulations before purchasing), some cyclists choose to install a child seat on their bike or use a trailer-style child carriage. These setups change the bike’s center of gravity and handling characteristics, so before heading out on the road, practice low-speed balance and braking distance repeatedly in an open, flat, low-traffic area—don’t take it onto regular roads on the first use.

Helmets are non-negotiable: both child and adult must wear properly fitted helmets at all times, and choose routes with low traffic and smooth surfaces, such as riverside bike paths or community cycling lanes, avoiding sections with mixed scooter traffic and poor sightlines. During Taiwan’s hot summer hours (especially around noon), it’s not advisable to take young children on long rides in direct sun—the risk of heatstroke and heat-related illness appears much faster in young children than in adults. Opt for cooler times like early morning or evening, and keep water and sun protection ready at all times.

From Preschool to School Age: Balance Bikes, Push Bikes, and Bicycles

Most children transition from a balance bike to a pedal bicycle as a gradual process. At this stage, the parent’s role is more about companionship and demonstration than rigidly requiring the child to keep up with an adult’s training pace. Many cyclists share that the most valuable thing during this period isn’t how far or how fast the child rides, but that the child begins to see exercise as something “Mom and Dad do too, something we do together.” This sense of identification often has a deeper impact on whether a child will willingly engage in sports later on than any technical instruction.

For running, formal training over long distances or at high intensity is not recommended for preschool children. A more suitable approach is short, game-like parent-child running, such as chasing games or out-and-back sprints on a track or in a park. This lets children build foundational cardiovascular and coordination abilities through natural play, rather than applying an adult training framework.

How to Rewrite Your Training Plan: From “Volume” to “Efficiency”

The most practical question during the parenting years is often not “should I train?” but “can I achieve the same training effect in less time?” Here are several general principles recognized by many coaches and long-term athletes when time is severely compressed. The focus is on efficiency, not miracles.

Shorten Each Session, Increase Frequency

If you were used to riding two to three hours at a time, two to three times a week, during the parenting years you can try switching to 45 minutes to one hour per session, four to five times a week. Total training volume may appear reduced, but because frequency increases, the effect on maintaining aerobic fitness and training habits is often better than expected. This adjustment is especially suitable for cyclists with an indoor trainer, since indoor training requires no travel time. A 45-minute trainer workout, after accounting for the time saved on commuting, typically delivers a higher “effective training density” than riding outdoors.

Running follows similar logic. Rather than insisting on a full one-hour long slow run, splitting training into a 30-minute easy run plus simple core work and stretching can maintain running mechanics and basic cardiovascular fitness just as well.

Treat “Scraps of Time” as Part of the Training System, Not as Wasted

Many parents feel that “20 minutes isn’t enough to train for anything” and therefore give up entirely. But 20 minutes of core work, 20 minutes of stair intervals, or even 20 minutes of stretching and mobility drills, accumulated over time, still provide real benefits for maintaining physical function. In particular, core strength and flexibility—areas easily crowded out by high-volume aerobic training—are well suited to being reinforced in these short windows.

Formally logging these short sessions in your training record, rather than treating them as “things that don’t count,” also helps maintain a psychological connection to exercise and reduces the identity loss mentioned earlier.

Turn “Waiting Time” into Training Time

Parenting involves a lot of waiting—waiting for the child to fall asleep, waiting while the child plays at the playground, waiting for after-school care to end. While these moments can’t be used for long-distance training, they are well suited for simple physical conditioning. For example, bodyweight exercises in the park (squats, lunges, push-ups, planks), or short interval running while the child plays within a safe area. These approaches must be built on the premise that the child is safe and under appropriate supervision; training must never come at the expense of attention to the child.

As Children Grow: Parallel Paths of Companion Exercise and Independent Training

For most families, once children enter kindergarten or elementary school, a relatively stable daily routine emerges. At this point, the focus of training adjustment shifts from “squeezing in time” to “how to make exercise simultaneously fulfill both your own training needs and the need to accompany your child.”

Transforming Commute Time

Many cyclists use the time spent picking up or dropping off their children to do light cycling or running commutes, converting what would otherwise be pure travel time into part of their training. This approach is highly efficient, but safety must be the top priority—when carrying a child, speed and route selection should put the child’s safety first. It is not advisable to choose routes with heavy traffic or complex road conditions just for training effect. Training that truly belongs to you and allows for higher intensity should still be scheduled separately, to avoid conflating two different types of riding.

Accompanying Your Child’s Practice Is Not Your Own Training, but the Two Can Coexist

Time spent accompanying your child practicing balance bikes, running, or swimming is, by nature, companionship time. Its intensity and focus differ from your own formal training. There is no need to force the two together, nor should you feel disappointed that “today I rode with my kid, so it doesn’t count as real training.” A healthier approach is to divide your weekly exercise time into two clear categories: one that is purely companionship, paced by your child; the other is your own training time, with intensity and content driven by your own goals. The two are different in nature, but both contribute to overall quality of life. There is no need to compare which one is more “meaningful.”

Common Mistakes and Reminders

During the process of adjusting training in the parenting years, several common pitfalls are worth noting:

• Over-compressing sleep to buy training time: For example, sacrificing your own sleep to wake up early and train. This may work in the short term, but over the long run, sleep deprivation itself will cancel out the adaptive benefits of training and will also affect the quality of daytime childcare and work. The cost outweighs the benefit.
• Venting training-related frustration on your partner or children: Sleep deprivation and reduced training volume can make emotions more sensitive. When you notice yourself feeling irritable because you “couldn’t train,” first identify the source of the emotion and avoid transferring that irritability onto family members.
• Ignoring your body’s warning signs: During the parenting years, the body is already under a higher fatigue load. If you experience persistent unusual tiredness, abnormal heart rate, or recurring injuries, do not dismiss these or push through. Seek professional medical evaluation when necessary, rather than trying to self-diagnose whether it’s “undertraining” or “something physically wrong.”
• Overlooking that your partner also needs breathing room: Training coordination often focuses on “how much time do I need” while forgetting to ask “how much time does the other person need.” Long-term imbalanced arrangements tend to breed resentment. It is worth periodically reviewing whether both partners’ downtime is roughly balanced.

Race Participation: From “Racing for Myself” to “Racing with the Family”

After having children, the logic of participating in formal races changes as well. Previously, you might drive yourself, check in yourself, and pack up and leave after finishing. Now there are more variables: the child’s schedule, whether your partner will attend, whether there is a safe resting space after the race, and so on. But this does not mean racing is over—it simply requires earlier planning.

Some practical adjustments commonly seen:

• Choose races closer to home and of moderate size, reducing travel fatigue and making it easier for your partner to bring the child to cheer you on.
• Confirm the race’s family-friendly facilities in advance, such as nursing rooms, baby care rooms, and shaded rest areas. This information is usually available in the race brochure or official social media. Checking beforehand saves a lot of last-minute scrambling.
• Adjust race goals, temporarily swapping “beat my personal best” for “finish safely and enjoy the process.” This reduces pre-race psychological pressure and makes it easier to come to terms with reduced training volume.
• Clearly divide roles with your partner for race day—who takes care of the child, who meets you at the aid station, meeting points and times all agreed upon in advance—to avoid last-minute coordination stress at the venue.

Many urban or flat-route running races in Taiwan are naturally suitable as family events. Even if you don’t run the entire race together, having the child wait at the finish line and take part in the awards ceremony atmosphere can build a positive impression of sports events in the child’s mind.

Mental Adjustment: Accepting That “This Is a Phase, Not a Permanent State”

Many seasoned cyclists and runners who look back on their training journey after having children mention one common insight—the most painful part is not the decline in training volume itself, but the frustration that comes from “comparing yourself to who you used to be.” If you keep using your pre-pregnancy peak as the benchmark, then any stage postpartum will never seem good enough, and that comparison itself becomes a source of psychological drain.

A more helpful mindset shift is to treat the entire parenting period as a “transition phase” within a training cycle, rather than an “ending.” Training science has always included the concept of periodization—intensity and volume naturally ebb and flow with different life stages. The first few years of parenting can be viewed as an extended deload or recovery period, where the focus is on maintaining a foundation, maintaining habits, and maintaining the emotional connection to exercise, rather than chasing continuous progress. Once your child’s schedule stabilizes and they enter daycare or school, most people find they regain larger blocks of usable time. At that point, gradually building training volume and intensity back up is far more sustainable—and far less damaging to relationships—than stubbornly pushing for progress during the most chaotic phase of parenting.

Another psychological aspect that is often overlooked is the sense of loss around “athletic identity.” For many people who have long invested in cycling or running, the sport is not just a hobby—it is part of their self-identity: “I am someone who rides,” “I am a runner.” When training volume drops significantly, this identity can be shaken, producing a vague sense of loss or anxiety that is hard to articulate. Acknowledging that these feelings are real and normal, rather than suppressing or denying them, is usually the healthier way through this adjustment period. If that sense of loss persists for a long time and begins to affect your daily mood and daily functioning, it is worth considering talking to a trusted friend or seeking professional psychological counseling. This is not making a mountain out of a molehill—it is taking responsibility for yourself.

Practical Tools and Resources

Below is a summary of several practical approaches that can actually lower the barrier to training during the parenting years, offered as reference points. The actual choices still need to be adjusted to each family’s situation:

Conclusion and Action Checklist

Can you keep training after having children? The answer is almost certainly yes—but only if you are willing to let go of the obsession that “training volume cannot drop” and adopt a more flexible logic for looking at it. Here are several actions you can take right away:

1. Honestly assess your current family schedule and find the truly usable training windows, rather than applying your pre-pregnancy schedule.
2. Proactively set a time with your partner and clearly negotiate the allocation of training slots using “shift-based” language, rather than relying on unspoken understanding or last-minute requests.
3. During the newborn phase, aim for “maintenance,” do not push for progress, and prioritize sleep and family adjustment.
4. If you are considering involving your child in exercise (running strollers, child bike seats, etc.), be sure to verify whether the product matches your child’s developmental stage, and strictly follow safety equipment and route selection principles.
5. Be aware of your mental state, accept that the drop in training volume is temporary, not a decline in ability; if the sense of loss affects your life, do not hesitate to seek help from those around you or from professionals.
6. When choosing events, factor in “close to home and family-friendly,” so that racing can coexist with family life rather than pulling against it.

Training during the parenting years is never an “all or nothing” choice—it is a series of trade-offs and negotiations, large and small. Families willing to put in the effort to talk and adjust will most likely find a way to keep exercise in their lives. It just will not look the same as it did before pregnancy—it will be a new shape, one that is more grounded in reality and more sustainable over the long haul.

Related Reading

• Raising Kids and Sport Together: Designing and Setting Boundaries for Parent-Child Training
• Postpartum Exercise Recovery Guide: From Pelvic Floor to Returning to the Run, Step by Step
• Nutrition for Pregnant and Postpartum Athletes: A Complete Fueling Map from Pregnancy and Postpartum Recovery to Breastfeeding
• The Work-Training Dilemma: How to Maintain Exercise Habits in the Early Morning, Late Night, and on Business Trips