How to start a running habit
Exercise has a lot of health benefits. It is also one of the simplest activities you can do. The difficulty is starting and making it a habit. I over came these obstacles using the steps below. Perhaps it could help you too.
If you’d like to get into running, here are the 3 steps that you could try
1. Make a schedule e.g. Mon, Wed, Fri
2. Leave your running shoes visible out in the living space
3. Stick to the schedule
First thing is to get used to the schedule. At this stage don’t think about running. Put on your running shoes and get out of the house for a short stroll. Only 15mins from start to finish. Forget running trackers, music and all other non essential bits at this stage. The only thing that you need are the shoes.
After a couple of weeks of getting used to this habit, attempt a short jog 15 minutes, from start to finish. Nothing strenuous. Start, stop doesn’t matter. But stick to the schedule (Day based) and stay out for that duration (15mins)
Once you have done this consistently for a few weeks, go buy a running kit, trackers, etc. if you wish. Proper running starts now.
Start small, for example run 2k. It’s ok to start stop walk but complete the 1k out and in. Run slowly, aim is not to break records but to get into the rhythm of things. I used my phone to tell me how far I’ve run from my house and when it reached 1k, I turn back. It’s simple and doesn’t need much planning.
With the same strategy, increase the distance. You will know when to level up. You can run walk 2k and step up to 3k. But when you do, make sure to run the 2k completely. Example: run 1k, walk 0.5k, walk back 0.5k, run back 1k. This has symmetry to it. Gradually extend the continuous running segments.
Gradual increases tend to give you a stronger habits. It’s not about the fitness, it’s about the habit. You probably think that you can run further and longer during the first few weeks. Resist that temptation. Form the rhythm first.
Happy running.
