It’s hard to go for your first run, but it’s even harder to make running a habit and stick to it. Here are practical steps how to keep on running.
- Find statements or photos to remind you of why you want to run and place them somewhere where you’ll see them often.
- Plans are great for creating habits. Make a plan of the week or weeks ahead: write what days you’ll run and how long for, what you’ll do if it rains, what route you’ll take each day, when and what you’ll eat, what songs you’ll listen during runs. It’s a good idea to book your run in your diary or phone and taking it as seriously as you would an important meeting.
Establish at least one goal for each run. How many miles do you want to run? In what time? What do you want to get from this run? It’s good to start small. If your goal is to run every morning for an hour before work, start by running on two or three mornings and build it up. First create a small habit that you can do regularly until it’s automatic, and then add to it.
- Keep your running equipment clean and ready for use each day – and lay it out the night before so you won’t lose energy searching for it in the morning.
- Get into performance mode. Pot on your running clothing as soon as you get home after work, or have your gym bag packed by the door in the morning so there are no excuses.
- Find a role model whom you aspire to be and model or copy their behavior. Ask yourself, “What would that person be doing right now?”
- Keep it fun and varied. Taking the same route every week can become boring. Consider how you can make running more enjoyable, whether it’s through music, nice scenery or running with a friend.