I feel like for about 10ish years now after college, I’ve been trying to make running a habit. Every six months or so, I thought to myself, I’m going to really start running! And then that would last for maybe a few weeks, maybe a couple of months. And then, life would get in the way and I would fall out of the habit. I could never stick to it! Until, I did.
Probably about a year or so ago, I made a commitment to myself and things just clicked. I do think everyone is different and there is one way to make running a habit. The best way to figure it out is to know what works for you. One thing I would recommend is knowing your tendency. Gretchen Rubin divides people into four tendencies that may help you discover what will work best for you. Another option is to think about what has worked in the past. It may not be running, but there is a habit that you made and stuck to. What was that? Why did it work? Study your past to know your future.
Below are a few options to get you started! A combination of some may work, or just try one at a time. Again, everyone is different and there is no one size fits all approach.
Listen to your Favorite Playlist, Podcast, or Audiobook
I’m almost strictly a music girl when it comes to running, but I will occasionally listen to a podcast or audiobook. A great tip to get yourself out the door is to only listen to that media when you’re running. Pair running with listening to your favorite podcasts (check these out if you need some recs) and you’ll be sure not to miss a run. I have also listened to some audiobooks while running, just because the book was so good! But you could also reverse that and listen to an audiobook only while running, maybe pick a good mystery (like The Guest List) to keep yourself going. This act of pairing can really help keep up a habit!
Find an Accountability Partner
Finding an accountability partner for your runs is a great idea for those who do well with outside accountability. If knowing that someone is counting on you and you’re counting on them helps motivate you to get things done, this will work great! I think there are a couple of ways you could approach this. Of course, you could meet someone for a run at a certain time and place. You could also set up a system with a friend where you call or text them when you’ve completed your mileage for the day and they will do the same. This will give you accountability while also reminding you if you haven’t completed your run that day. Another option might be to start running with your dog! It might sound silly, but I think your dog will start to look forward to the runs and make you feel accountable. You could also download the Strava App or another running app and add your friends. They can “like” or comment on your runs, another option that might make you feel accountable.
Start Slow & Be Patient
Honestly, I think this is pretty good advice for just about anything. Start slow and be patient with your yourself. I wouldn’t recommend starting a plan that has you running a 10K this weekend. Start by running a few times a week for 15-30 minutes. Or if that doesn’t seem possible, start with a run/walk mix. There are so many good plans out there to follow! Couch to 5K is a really popular one, but just find something that fits in your schedule and that seems manageable to you. And then, be patient with yourself! It will be hard. You will not be motivated every single day. But you can still do it! It’s good for your body and your mind and it will probably become easier over time. Your body can do amazing things, but not overnight. Give yourself some time.
Know Your Why
This is such a big one that I think people throw out in all situations, but it truly is important. Why do you want to run? Why do you want to start this habit? Think on that question and maybe write it out or talk it out with a trusted person. Meditate on your reasons, whether you want to start this habit to get stronger, lose weight, train for a race, or destress. Whatever it is, just keep that in mind! Keep it in mind throughout your day and week and when you need to make tough choices. You can stay up late to binge that TV show and be dragging in the morning or go to bed early, so you can wake up and get your run in the morning. Knowing your why will make these decisions easier and then automatic.
Schedule It & Just Do It
Scheduling runs is a great option if you are a planner! If every minute of your day is crammed, schedule in some me-time and get outside and run! If you write it down or type it in your calendar, you’re more likely to get it done. Personally, I’m a bit of flip-flopper on this option. I schedule my runs, but also just as easily, reschedule them. But I do typically get them done! If you’re a paper and pal kinda gal, write it down. The time, the place, the route, the people. Write it all down. If you’re more tech savvy, put it in your phone. Or do both! And then, just get out the door. Just go. Just do it! Not to quote Nike, but seriously. You can make all the plans, get the clothes, the shoes, etc. but at the end of the day you just need to do it.
Running is an amazing habit to create! There are so many benefits, but it can be difficult to get started sometimes. Or difficult to get consistent! Let me know if any of these ideas work for you! Or if not, did something else work better? There are so many creative ways to make this habit work for you. I hope you find something that helps!
Much love,
Justina