Running is probably the most hated activity that everyone wishes they could do. As a former cross country runner, I have run all my life and still do every day. So many people in my life have recently said to me that they wish they could start running, but can't seem to do it, and I get it. Finding the motivation to start can be extremely difficult, life can get busy, or your fitness level probably just isn't there yet.
However, once you start running, you won't want to stop because the benefits are endless. You'll have more energy, feel more productive and motivated, drink more water, make healthier choices, and burn a lot of calories. So lace up your favorite running shoes and try to keep up as I give you the ultimate tips to create a sustainable running habit.
1. Set a goal
The first step to starting is creating a realistic goal that will motivate you every day. Whether it's to start running to increase your fitness, lose a few pounds, or complete a 5k, it is completely up to you. Make your goal a long-term one so that it keeps you motivated for a while, and not just for week or so.
2. Start Small
It is human nature to want to make drastic changes, but this just isn't feasible. If you go from never running to all of a sudden wanting to do a 5k without stopping, it probably won't work out too well for you. Start off small in accordance with your fitness level, and you are more likely to see results. For example, if you're a beginner aim to jog half a mile then walk half a mile to start off and each week keep building up your fitness till you can run for longer amounts of time and farther distances.
3. Fuel up
Before you start your run, make sure you eat something. It can be challenging to run on an empty stomach, so grab a quick snack like a granola bar or piece of fruit 10 minutes before you start. Or opt for a meal an hour or so before you start your run. Everyone's body is different, so this is something you can test out for yourself to see how much food, what kinds of food and when you can eat them in order to fuel your runs the best.
4. Stretch
Before you start running, it is always a good idea to stretch. In fact, this goes for any type of workout you will ever do. Stretching is essential as it wakes up your muscles and lets them know that they are about to be used. After sitting in class, the office, or even your bed your muscles will surely appreciate the wake-up call. Stretching will also prevent injuries and break up lactic acid in your legs.
5. Schedule your run
The biggest excuse people give is that they don't have time to run, but an easy solution is to schedule it into your day. When you make it a part of your daily schedule just like all your other appointments, it will become a routine, and something you eventually look forward to doing.
6. Find your time
Some people are early birds while others are night owls. Find what time your body works best so that you can get the most out of your run. There's no point trying if your body is completely exhausted. So instead, listen to your body and figure out whether a morning run is what you need to keep you motivated all day or a nightly run that you can look forward to during the day.
7. Make a great playlist
A playlist of your favorite songs can be the motivation you need to start running. It can also be what keeps you running for longer. One of my favorite tricks is when I feel like walking during my run, I tell myself I will walk after the current song is done playing and keep myself going like that. Also, you can try out Spotify's running feature that plays your favorite songs that matches the tempo of your run.
8. Get wireless headphones
Wireless headphones are a godsend for runners. They allow you to run without worrying about the annoying cords getting tangled and bouncing around as you run. This way your running and jamming out to your favorite songs without any worries.
9. Location. Location. Location.
Where you run can make all the difference in the world. Find a jogging trail at your local park, a boardwalk, a scenic (and safe) route around your neighborhood, or even just a treadmill. Your surroundings should encourage and motivate you, and you will find yourself falling in love with nature as you fall in love with running. Have multiple routes, so that you don't get bored and can mix it up as you feel like it.
10. Find a friend
A good friend or a running group holds you accountable to show up, and get it done. They can motivate you to go farther and even run for longer amounts of time. Running will become more fun and will allow you to be social and fit at the same time.
11. Take a rest day
Don't tire yourself out. Take a rest day to allow your body to relax and recover. Too much strain can be dangerous for your body and lead to those nasty injuries that no one wants to deal with.
