- 1 How To Make Running A Habit?
- 1.1 1. Make a Small Start
- 1.2 2. Create A Running Plan
- 1.3 3. Arrange Your Running Gear Beforehand
- 1.4 4. Run Regularly With Consistency
- 1.5 5. Optimize Your Eating Habits
- 1.6 6. Don’t Forget About Recovery Days
- 1.7 7. Track Your Progress
- 1.8 8. Try To Become At least 1% Better Everyday
- 1.9 9. Connect With Other Runners
- 2 Important Things To Consider To Make Running A Habit
- 3 Final Thoughts
- 4 FAQ’s
Are you also looking for an answer to the question – ‘How to make running a habit?’
We’re all aware of the benefits of running as a form of exercise.
It contributes to the promotion of a healthy lifestyle.
You might be able to finally shed those extra pounds.
It will ultimately help you to get a good sleep at night. So on and so on.
However, if you haven’t run much in your life, you may dislike the idea of running and would never want to identify yourself as a runner with a running habit!
The good news is that you have the option of changing your mind.
With these tips, you may develop a pleasurable fitness routine as a novice runner or somebody who wants to start running.
Along the way, I’ve included some personal insights.
Hopefully, you’ll be able to find something that will help you transition from hating running (like I did!) to loving it (as I now do).
So, let’s start our discussion about – How to make running a habit?
How To Make Running A Habit?
I’m fully aware that most people find it difficult to develop a running habit.
Most people start a healthy habit, whether it’s running, eating well, writing, or just investing less time on social media, then stop, then re-start, then stop again.
What I’m going to share with you today will teach you how to break that never-ending cycle and make running (or any other workout routine) a lifetime habit.
Habits can either make or break you. It all comes down to the type of habit you develop.
If you’re out of shape or obese, if you can’t walk a flight of stairs without struggling to breathe, you’ve likely spent a lot of time (primarily in front of the TV, eating fast food, and so on) developing the habits that have led to your situation.
The best part is that you can adopt healthy practices to improve your situation.
Good habits are what distinguish healthy people from others.
Although we humans are creatures of habit, building and keeping healthy habits, particularly the running habit, is no simple task.
But don’t worry.
Today, you’ll discover some important concepts that will help you transform your current running practice into a habit.
Here are my personal favorite tips and strategies that will help you find the answer – How to make running a habit?
1. Make a Small Start
The first step in ‘how to make running a habit’ is to start small.
The majority of people who begin a running regimen ruin their new goal by running too much too quickly.
This is an incorrect attitude, and it will lead to disaster.
It will only cause running injuries, extreme burnout, and unnecessary dissatisfaction.
As a novice, you should begin with a very achievable and realistic aim and work your way up from there.
This has the potential to make or destroy your running resolution.
“A short run is healthier than no run” is one of my favorite mantras, and it generally gets me out the door when I’m low on willpower and motivation.
This phrase sounds more true for new runners.
Whatever you aim to do, whether it’s dropping 20 pounds, completing a 10K, or simply being able to jog for 20 minutes without stopping, keep your goal reasonable and small.
2. Create A Running Plan
The second step in ‘how to make running a habit’ is to establish a good running plan.
You must reconfigure your vision with a specific strategy once you’ve decided to make a running habit and have established a goal.
So, compile a list and carefully organize everything linked to your running, from choosing a running route to deciding on the duration and type of run you’ll undertake.
Pre-select your music playlist and any other items that are part of your fitness routine.
You must arrange your rewards just as well as you prepare your run.
Perhaps it’s a tasty post-run smoothie, a manicure, or a hot shower.
It might be anything that motivates you.
These rewards will drive you to run, which is beneficial to reaching your long-term objective.
3. Arrange Your Running Gear Beforehand
The third step in ‘how to make running a habit’ is to set up all your running gears beforehand.
If you have got a run planned in the morning, ensure to have your running gear ready the night prior.
Doing this will assist you to get out the door with the least resistance since nothing is worse than waking up early and needing to seek through a dark room in a semi-awake condition for things that you need.
This is especially crucial if you’re not a natural morning person: if you can’t find your running gear, you’re far more likely to abandon your goal and claim you’ll run later
So, what exactly do you need to put out?
Everything from your trousers to your running socks to your headband.
4. Run Regularly With Consistency
The fourth step in ‘how to make running a habit’ is to be consistent with your runs.
Once you’ve decided on a running routine, make it a point to never miss a session.
If you miss a day, the process of forming an exercise habit becomes even more difficult.
It’s all about maintaining momentum, especially in the first few weeks.
The simplest method to keep your resolution is to simply not give up.
If your ultimate objective is to run three times per week, schedule your runs on non-consecutive days (for example, Monday, Wednesday, and Saturday) and try not to skip a day.
5. Optimize Your Eating Habits
The fifth step in ‘how to make running a habit’ is to take care of your eating habits as well.
Optimizing your diet is one of the greatest strategies to guarantee that your new running habit persists.
What you eat and drink as a runner is important!
What you put into your body may either feed your habit and help you develop, or it can have a negative influence on your success.
Valuing your daily water consumption is an excellent place to start.
Raise the amount of water you consume to benefit not just your workout but also your general health.
Start incorporating one or two additional portions of fruits and vegetables into each meal.
Fruits and vegetables are high in nutrients that can aid in muscle rehabilitation and offer energy for your next run.
Your sleep schedule is just as vital as your water and nourishment!
Nothing makes keeping up a solid running routine more difficult than feeling fatigued and worn out.
Aim for the recommended 7 to 8 hours of sleep every night, or set a goal for yourself to go to sleep half an hour earlier than usual.
Getting a good night’s sleep will help you have the energy you need to keep to your equally vital running habit!
6. Don’t Forget About Recovery Days
The sixth step in ‘how to make running a habit’ is to add recovery days to your routine.
Your body requires rest.
It’s an opportunity to relax and recalibrate your training volume.
Every week, I strongly advise you to take one day of complete rest.
If you feel you need less rest, restrict yourself to a half-hour of gentle walking on that day.
The key is to do something every day except your rest day, and it should ideally be an activity that gets you excited and keeps your habit-building continuing.
Other exercise routines should not be avoided since they will also assist you in ingraining your exercise habit.
7. Track Your Progress
The seventh step in ‘how to make running a habit’ is to monitor your progress.
You can never make any progress if you can’t measure that progress.
This is one of my all-time favorite productivity and management quotes.
And the rule couldn’t be more applicable when it comes to aerobic activity in general.
In fact, whether you monitor your progress with pen and paper or an app, tracking your runs is critical for maintaining your activity level.
By maintaining a record, you’ll begin to see training trends, which will assist you in determining what works the best for efficient and effective training.
How would you know what to do next if you didn’t know what you have done before?
All of these are indications of progress, and you should be proud of them.
Keep track of your accomplishments and daily exercise details in a fitness notebook or save them online for later review.
8. Try To Become At least 1% Better Everyday
The eighth step in ‘how to make running a habit’ is to push your limits slowly.
Building a successful running habit does not imply making tremendous gains every day.
Instead, habit formation should concentrate on little daily gains that add up over time and help you to attain your running goals.
If you focus on increasing your running by 1% every day, you will be 37 times better in a year.
Small everyday habits, such as running one mile each day or substituting an apple for a chocolate bar, add up over time to have a significant influence on your performance.
Though these tiny improvements and behavioral adjustments may not appear to be significant at the time, your running game will have considerably improved after a few months.
9. Connect With Other Runners
The ninth step in ‘how to make running a habit’ is to push your limits slowly.
Spending extra time with the people who exhibit the habits you strive to adopt will make it much easier for you to replicate their habits.
Constantly being around outstanding people who have developed a running habit can unconsciously influence you.
You will frequently discover their tips and tactics for developing and maintaining a running habit.
You become the people you spend the most time with, which is why it’s critical to predicting the behavior of a regular runner in your group.
If you know somebody who has good running habits, contact them politely and ask if you may run with them for two weeks to understand how they stay on track.
Important Things To Consider To Make Running A Habit
Till now we have discussed how to make running a habit, now let’s move ahead to important things that you must consider to make running a habit.
Where To Run?
When you initially start out, you should know where you’ll feel most comfortable while running.
Don’t worry if you’re nervous about running outside.
Start running on the treadmill.
There is the choice of privacy, and you may choose between a gym treadmill or can buy your personal. That’s exactly what I did.
The treadmill took one concern off my mind since I didn’t have to worry about receiving strange stares from people outside.
As I’ve become more comfortable and running has become more fun for me, I’ve started running less on the treadmill and more outside.
You can begin by running around your neighborhood before progressing to a running track where you will most likely encounter other runners.
And keep in mind that, at the end of the day, no one is evaluating you!
Running is a really supportive and welcoming community.
While it is unquestionably more pleasant to be inside but a treadmill is far more tedious.
Runners frequently refer to the treadmill as a “dreadmill.”
So, when you’re ready, don’t forget about going for a run outside.
Know what you desire because if you achieve your needs, you will most likely find yourself disliking running less and enjoying it more.
Whatever it is, do what is best for you and what makes you happier (even if just slightly more eager!) about running!
When To Run?
Now that you’ve determined where you’ll be running, you must choose when you’ll be running.
Ensure that you are not running on an empty stomach.
You should consume some nutrition in your system.
This will help you feel better and so happy during your run.
If you decide to go for a run first thing in the morning, drink some water or orange juice and have a fast snack of oats or a protein bar before you go.
If you want to run later in the evening, consider waiting 90-120 minutes after eating.
I prefer to run two hours after my last meal since it feels more comfortable to me.
You must, once again, understand yourself.
Studies show that those who run in the morning are more likely to complete their workouts, so you’ll need to consider running as the first thing to do in the morning.
You’ll also get to view the sunrise as an added bonus!
Running can give you pleasure as a result of this.
If you are not a morning person, consider running in the afternoon or evening.
You’ll continue to dislike running if getting out of bed in the mornings is a struggle.
However, if you do it in the afternoon, you may not.
Determine how running can serve your needs but keep in mind that you cannot make excuses!
If you’ve determined that morning is the ideal time, get up and go. There are no excuses.
Following through on your promises can make you feel better about yourself.
Feeling good about yourself will make you want to run more.
How To Run?
This is the most important category.
Not only will learning the appropriate running technique (shorter stride, rapid foot turnover, small lean forward, and landing on the ball of your feet rather than the heel) make or break your runs, but so will winning the mental game.
The most essential thing you can do is put the past behind you.
Not simply your prior running experiences, since any negative thoughts might have an influence on your runs.
Try to be as enthusiastic as possible as you begin your run; it will make it that much more enjoyable.
You’ll want to run more if you retain a pleasant attitude and start connecting exercise with happy thoughts and sensations.
On a personal note, I’ve realized that I enjoy my runs more when I remain in a good mood rather than when I’ve had a tough day or been struggling with so many negative thoughts.
Even if you just smile to yourself every now and then throughout your run, it will make it that much more enjoyable.
Running is the simplest way to change your life.
It will help you get in shape.
Running on a daily basis will help you to become a healthy person.
Making new connections will be easier if you start running.
Making running a habit will alter your life.
Finally, I’d advise you to alter your identity.
Instead of stating you go for runs, call yourself a runner.
Considering yourself a runner will help you stay motivated, and if you can declare you’re a runner, you’ll probably no longer fit into the hating-running group.
At least, that’s what I’ve discovered.
I hope you got the answer to the question – How to make running a habit?
1. How can I prepare myself mentally to make a running habit?
Prepare yourself mentally for your run. That is most likely more than half the battle. Find a nice playlist or podcasts to listen to while running, or run with a friend. If that’s not your thing, consider playing a game while your run or planning ahead of time what you’ll think about throughout your run. Try a variety of different strategies to avoid being discouraged and/or bored, and employ them as required.
2. How can I make myself consistent with running?
Create a pre-run routine that you follow as much as possible; if you routinely run on certain days of the week, especially at set times, it will ultimately become effortless. Whatever you need to do to maintain it as constant as possible will establish brain connections that will allow you to perform what you’re doing to become a habit.
3. How long will it take to make a running habit?
It takes us roughly six to eight weeks to develop a habit, whether it’s a healthy one or a less noble one. And, while we’re creating that new, healthy habit, many people undermine themselves by training too aggressively, choosing the wrong training plan, or failing to make a plan for maintaining an exercise routine.
4. How can I make my runs more enjoyable?
Here are some most effective ways to make your runs more enjoyable:
I. Purchase some exciting new running gear in colors that make you smile.
II. Explore new places by running with a companion, your dog, or both.
III. Choose a scenic trail path and make a point of inhaling in the fresh early air.
IV. Track your runs using an app to see how far you’ve come.
V. Look in the gorgeous sky. Consider the silence of solitude.
VI. Make a playlist of your favorite music. Upbeat music will keep you moving while distracting you from your tiredness.
VII. Take advantage of the opportunity to listen to an audiobook, podcast, or radio broadcast.