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5 Ways to Make Running a Habit
It ain't easy, but it can be life-changing!
Philip Plotnicki
August 19, 2024
In partnership with
Happy Monday, fellow runner!
Turning running into a consistent habit can be life-changing, but it’s obviously easier said than done. I’m sure you’ve been there before: you tie your shoes, sprint around the neighborhood, and hope you rinse and repeat tomorrow. The issue is… you don’t wanna do it all over again.
So much for that! Well, let’s start from the top. Building any habit requries time, persistence and the right approach. Whatever runner you are, I’ve got a few strategies for you try out to get you to run on a regular basis!
1. Start Small and Build Gradually
When beginning a running routine, it’s tempting to aim for high mileage or long runs right out of the gate. However, starting small is key to building a sustainable habit. Begin with short runs–maybe just 10 to 15 minutes–three times a week. Gradually increase your time, distance and frequency as your body adapts. This approach makes running feel manageable and avoids burnout, helping you stay committed in the long run.
2. Schedule Your Runs Like Appointments
Treat your running sessions like non-negotiable appointments. Whether it’s early morning, during your lunch break or in the evening, set a specific time for your run and stick to it. Blocking out time on your calendar will mentally prioritize your run, making it less likely that you’ll skip it.
Remember, consistency is key when turning running into a habit, so having a regular running schedule makes all the difference!
Say “Goodbye” to daily fatigue
How does 73-year-old outwork colleagues half his age? He says it's all thanks to an at-home "full body recharge" you can do from your kitchen.
Now, you might think frequently feeling tired is 'just part of getting older...'
But Dr. Gundry, a world-renowned cardiologist, believes you can feel just as energetic as a 20-year-old with this simple DIY trick. He says his discovery relies on a little-known food which is scientifically-backed to help "recharge" your body’s natural battery.
3. Find Your “Why”
Understanding why you want to run is a powerful motivator. You could be improving your health, training for a race, reducing stress or just enjoying the outdoors. Whatever the reason is, your “why” gives purpose to every run. Write down your your reasons and revisit them when you need a motivational boost.
Listen, when the going gets tough, your “why” will help you lace up those shoes and hit the road.
4. Set Small, Achievable Goals
Setting realistic goals can be incredibly motivating, let’s be REAL about it! Instead of focusing on broad goals like “run a marathon,” start with small, actionable targets like “run for 20 minutes without stopping” or “complete 3 runs this week.” These small wins build confidence and create positive momentum. As you hit each milestone, you’ll feel more accomplished and encouraged to keep running.
If you’re looking for a training plan for a specific race that you have coming up, refer someone to join The Run and you can get yourself a complimentary Training Plan from us!
5. Join a Community or Run with Friends
I wasn’t a fan of this idea until I actually did it, and I’ll tell you: it’s awesome. Running with others can provide the motivation you need to stick with the habit. I had the opportunity to run in Venice Beach’s Running Club back in May this year when I visited the city, and running with others truly adds accountability and social enjoyment. This camaraderie of a group or the support from friends can make your runs much more enjoyable and keep you coming back for more.
Bonus: Mix in Variety for Long-Term Success
Adding variety to your runs–like intervals, tempo runs or fartleks–can make your training more enjoyable and prevent boredom. For those looking for structured workouts and more advanced tips, consider joining The Weekend Track Meet, where you’ll receive crafted workouts, expert tips and much more. Make running not just a habit but a lifestyle!
Building a running habit is all about consistency, motivation and having the right approach. Incorporate these tips into your routine and you’ll find that running becomes a natural and fulfilling part of your life. Happy running!
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