The New Rules of Fit Fatherhood

A growing number of fathers are lacing up their sneakers and redefining what it means to show up for themselves, each other and their families.

At 3:30 a.m., long before the rest of the house wakes, Joey Tirado is already moving. The Atlanta dad of two, IT professional and entertainment critic has run at least a mile a day for more than 1,200 consecutive days. With 5,000+ miles logged (roughly the length of the Great Wall of China) through long workdays, sweltering summers, sick little ones and marathon soreness, his motivation has remained simple: his health and his family.

Joey with his wife Jessica, son Jackson and daughter Jolie

After becoming a father at 32, Tirado stopped drinking, adopted a pescatarian diet, got in the gym, and, after his second child was born during the pandemic, began running. “My children witness me day in and day out putting my best foot forward no matter the circumstances,” he says. “As a father, I would want this outlook to stick with them as they take on life’s obstacles.”

That kind of recalibration is happening more and more. For years, the “dad bod” has been treated as a given, a quiet tradeoff that comes with raising a family. But at a time when 1 in 4 men are dying of heart disease, and 48% of parents say they feel completely overwhelmed by stress most days, dads are starting to push back.

Ditching The Model of Self-Sacrifice

For generations, being a “good dad” meant putting yourself last. But over time, the cracks in that self-sacrificing model have grown. Instead, today’s men are choosing to embrace fitness as an act of radical self-care.

Ronnel Blackmon with his son Carter at the 100 Black Men of America 5K

“Fitness became a true priority for me during fatherhood,” says Atlanta Track Club emcee, dad of two and 2024 Over 40 & Fabulous cover winner Ronnel Blackmon. “It’s not just physical—it’s about presence. Being present starts with how we take care of ourselves. It’s about having the energy, discipline and longevity to show up fully for my family,”

That pride in modeling a healthy lifestyle is clear in CJ Stewart’s approach. A former pro baseball player and longtime coach, Stewart has spent years developing young men with LEAD Atlanta and now sees his own health as part of that same responsibility. “Fitness took a back seat later in life, especially during fatherhood. Now at 50, with a 25-year gap between me and my oldest daughter, Mackenzi, I’m focused on living, not just being alive,” he says. “Staying active as a dad allows me to be fully engaged spiritually, mentally, emotionally, physically, relationally and financially. When I’m whole, my children experience the best of me. I want to show up strong, consistent and present.”

Making It Work

Today’s dads haven’t found the perfect routines. Instead, their systems are flexible, improvised and built around real life. For Joey Tirado, that shows up as consistency above all else. His motto of “by any means necessary” means scheduling out his runs weekly around early workdays, meetings and even vacations.

But fitness doesn’t always have to be scheduled. For Mark Monroe, captain of Black Men Run Atlanta, it’s something his children have stepped into with him. “I remember coaching my son’s team and how great it felt to run the length of the football field right alongside them,” he says. What started as a moment turned into a pattern. “My sons joined the cross country team because of the miles we ran together; they’ve loved racing with me since they were little, and now, fitness is just a natural part of their lifestyle.”

When motivation fades, purpose takes over. For two-time half-marathoner Jorge Cabañas, staying physically and mentally strong is about maintaining his independence so his wife and children won’t have to care for him. “Taking it to the next level has been a long but not impossible journey in which I’ve had to set priorities to stay healthy,” he says. “That has pushed me each time to keep going further.”

Across their stories, the lesson is the same: sustainability beats intensity. Not perfect plans, but repeatable ones.

Real-World Advice From Dads Who Do

1. Start small and stay consistent

Even 15–30 minutes, four to five days a week builds a lasting foundation.

2. Make it part of your life

Protect your time by scheduling workouts and building fitness into your daily rhythm, whether that’s early morning or lunch breaks. There’s no “right time.”

3. Don’t do it alone.

Find your people and bring your family into it. Community helps carry you through the “too tired” days.

Members of the Atlanta Chapter of Black Men Run Club

Doing It Together

If consistency is the habit, community is what makes it stick. With high expectations and shifting roles for many men, there are few built-in spaces to talk openly about what fatherhood feels like. Fitness groups are increasingly filling that gap.

“There’s accountability, but more importantly, there’s understanding,” Blackmon says of the fit dad groups he’s joined. “It becomes brotherhood, support and shared purpose.” Stewart points to this instant, unspeakable bond with the dads at Black Men Run Club. “There’s a level of vulnerability where we’re not just heard, but understood. When we’re out there running, it breaks down walls and allows us to share our struggles,” he says. “It’s more than just a workout—it’s a safe space for us to release stress and find clarity.”

Whether you’re gearing up to join a group or heading out on a solo run, Blackmon says the most important moment is right now. “Don’t wait for motivation, commit to discipline. You don’t need a perfect plan; you just need to start. Your family also doesn’t need a perfect version of you, they need a present one.”