With the new year here, we often see people make resolutions (which is so great!), but then not stick to them. I’ve been guilty of this and I’m sure many of you have too. When I was young, I was very active. I played sports year-round. When I got older, I spent a period of about four years doing zero exercise. During that time, my OCD was getting worse and I was dealing with some depression. It wasn’t until I began living an active lifestyle again by running that I started seeing these things get a bit better. It’s true that I love the physical benefits of running, but I also really love the mental benefits. Running has changed my life for the better in many aspects and I urge others to give it or any other activity a try. You might surprise yourself and enjoy it! If you stick with it, then you can make it part of your lifestyle!
A habit is an acquired behavior pattern regularly followed until it has become almost involuntary. On average it takes about two months to form a habit. It can take longer than this. It really depends on the habit you are trying to form and the person doing it. These days, I set my alarm in the morning to run without even thinking about it. I automatically schedule it into my day. If I miss my morning run for whatever reason, I automatically work it into my day after work. Whenever I get overwhelmed with work, I think of that saying “Work to live, don’t live to work.” Sure, for those of us that have jobs that aren’t running, it can be challenging. If you think you don’t have time, then you need to take a hard look at your priorities. Your health and well-being should be pretty high on the list. If you don’t have the time, make the time. It’s possible even with the most hectic of schedules. Now, I don’t mean sacrifice family time. You don’t need to do that. If you make it part of your routine, it’s possible to do it all. Everyone is not going to be motivated all of the time. The discipline to live an active lifestyle can feel daunting at times. The most important thing is to stick with it. Over time, even if your motivation is lacking, your discipline will help carry you through. How do you make running or just living a healthier lifestyle a habit?
Sign up for a race
When you sign up for a race, chances are you’ll be more willing to stick to a schedule so that you can finish the race or achieve a time that you want. This worked for me when I began running. Whenever I have a race or races scheduled, I follow a plan. You’ve made a commitment to do the race; now you need to train for it. If you are just starting out, don’t sign up for such a big challenge that you become overwhelmed by it. When I decided to run my first marathon, I waited to sign up for it only after I had already completed a half marathon. It’s better to work your way up to the longer distances if that is your goal.
Plan your schedule in advance
When you have your schedule already made up in advance, it will be easier to stick to it. This way you don’t have to think about what type of mileage or run you should do each day. You can plan your day around it and make sure you can fit your run in. If you don’t have one already, consider getting a coach. Coaches are very helpful in designing a plan that works for you and your goals. All you have to do is follow it!
Set goals for yourself
Decide what you want out of your running and set goals for yourself. This could be running a race under a specific time or finishing a half marathon/marathon. It could even be to run a certain number of miles a year or number of days a week. It will feel so good once you start achieving the goals you set for yourself. It also gives you something to work toward and is a good measure of your progress. If it becomes overwhelming, you can try setting little goals for yourself that will eventually enable you to accomplish your bigger goals.
Join a running group
I am part of a running group and knowing that we are in it together is helpful. You are not alone in your running struggles. I run with a group one or two days a week. While I do love my solo runs, it’s also really nice to have a group. We motivate each other to keep going. We all enjoy running and are able to remind each other of that when one of us is having a hard time with it. There is such a large running community and my experience is that everyone is really friendly and welcoming. Of course, we all share a common love of running. It’s nice to feel part of that community!
Have some accountability
Find a way to ensure your accountability, whether it is through a friend or your own determination. You may be able to find that in a partner from the running group. You can discuss how your daily runs went. If you are really having a hard time, don’t let yourself off the hook (unless you are really exhausted or sick/injured). Try telling yourself,“I’ll just go out for a mile and if I still don’t feel like doing it, I can stop.” Chances are that once you start, you’ll keep going.
Get ready the night before
If you have a morning run, lay out your clothes the night before. You could even sleep in them if that’s easier! When you already have everything ready to go in the morning, it’s less you have to think about and do. If you are going to run after work, bring your clothes with you to work. I even wear my gym clothes under my work clothes sometimes. I figure, I’m already wearing them, I have no excuse not to go to the gym now.
The hardest part of running is that first step out the door. Once you are out there, you might as well keep going. When you make running part of your routine, it helps you get out the door without overthinking it and changing your mind. You will feel so much better after! If you do happen to fall off the wagon, it’s okay. You can always get back on and start again. Don’t beat yourself up too much about it. We all have struggles. It’s easier to get back into it once you make running a habit and remember how good it feels to be active: physically and mentally!
