Becoming a Runner: Breaking Down the Habit-Forming Process
After completing the NYC Marathon, I've noticed the challenge of resuming regular running after an emotional event. This experience reminded me of the urge to share running tips in a style you're accustomed to. So, let me spill the beans on turning running into a daily habit, much like you do it.
Struggling to find that running groove again? It's a common pain point for many of us. But what if we told you that the lack of a plan is likely the culprit? Consistency is key to embracing a running lifestyle. However, achieving this harmony of ambition and flexibility demands discipline and commitment. We delve into the intensity of training and the process of cultivating a running habit.
Cultivating a Running Routine: From Easy Peasy to Hardcore
Scholars and experts alike have highlighted the significance of about two months to internalize a new behavior, including running. You may recognize this as one of the reasons why countless individuals start running but seem to give up just a few short weeks later.
The good news is that adopting a running habit can be made easier. The key is to find a balance between setting lofty goals and remaining flexible. But how exactly do you go about it? We've rounded up some practical tips to make running a permanent part of your life.
Goals Gotta be Realistic
Setting reasonable aims is a powerful tool for averting burnout and remaining engaged in your joys. For beginners, focus on simple steps, such as running at a comfortable pace or covering a small distance. This tractable approach will allow you to track your progress and endure setbacks somewhat easier, increasing the likelihood of long-term adoption.
Schedule a Run Date
Plan your runs like you would any other important commitment. If you treat your runs like appointments, you'll fall less prey to procrastination and weak excuses. Incorporating morning sessions is a popular choice, but afternoon and lunchtime runs might appeal to you more depending on your lifestyle.
Take It Slow and Steady
Don't force yourself into a sprinting frenzy right off the bat. Sudden bursts of intense exercise can quickly drain your energy reservoirs and lead to frustration. Gradually build up the duration, distance, and frequency of your runs, aiming for a max increase of 10% per week to avoid overtraining.
Prepare for Your Run
It pays off to prepare your gear ahead of time. Having your running watch, suitable shoes, weather-appropriate attire, and water bottle ready goes a long way in ensuring effortless consistency.
Toss the Numbers, for Now
Quantitative metrics, such as distance, speed, and heart rate, can provide valuable data when your primary goal is to improve performance. However, focusing on building a routine should be your top priority in the initial stages. Opt for intuitive running and a more relaxed speed until you've acclimated to the practice.
Make Running Enjoyable (or Tolerable)
Engaging in activities that pique your interest can make running more palatable if you're new to the idea. Try incorporating music, exploring scenic routes, or experimenting with different running styles to breathe new life into your routine. What's more, incorporating running into your daily activities, like jogging to work, can make the habit formation process that much smoother.
Embrace Consistency and Rest
Consistency is essential, but so is enjoying a well-deserved rest day. Prevent burnout by remembering to take breaks and never sacrificing recovery for the sake of gains. With time, you'll find the perfect balance that works for you.
By following these tips, newcomers can build a consistent running practice in good time. Before you know it, setting foot on the treadmill or hitting the pavement will feel like second nature. Happy running!
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