Just Get Started
Start with ridiculously small exercises with distances that literally anyone could do, and by the time you’ve done it a few times you’ll feel silly not increasing it a bit.
At the beginning, you may look at doing even 1km runs, the distance isn’t important, the important part is the consistency you’re building because actually putting your trainers/sneakers on and getting out the door is by far the hardest part of the whole ordeal.
For instance if you started with a 1km run on the 1st October, and added just 200m each day, by 31st, you’ll be running a full 7km.
In context, if you ran at 10 minutes per km (an extremely slow pace), then 200m in retrospect would mean running for an extra 2 minutes each day/evening, a period so short that you would barely notice once you’ve completed your run a few times.
Forming The Habit
A habit derives from doing something, and then feeling compelled enough to repeat the action another time.
If you’re doing something that you can see progress in, then you’re going to enjoy the process even more, and it’s going to make it easier for you to follow through with continuing the task, and therefore make the habit stronger and stronger.
This is why I would always suggest starting ludicrously small, but enough to feel as though you’ve done something.
This reduces the chances of you being put off of running before you’ve even truly started.
Even if you were to walk the initial 1km, then progress from there to a faster walk, then a jog, a run and so on.
Because at the start your time’s aren’t going to be good, the point is get out and do the distance, this sets the baseline, and then we go a little faster next time we’re there, which will become easier through repetition.
Use A Run Tracking App Like Runkeeper, Strava Or Nike Running Club
Track your times just for the purpose of competing with yourself. When starting up anything new, the reason why we may give up or not want to share that we’re exercising with friends and family is because when we start a new endeavour, we may not be any good and that can feel embarrassing.
The thing you have to think about is everyone starts somewhere, even the best athletes in the world were all beginners at some point, the only difference is that they didn’t give up, they wanted to show people that they were capable.
Success consists of going from failure to failure without loss of enthusiasm
Sir Winston Churchill
https://apps.apple.com/us/app/runkeeper-distance-run-tracker/id300235330
https://apps.apple.com/us/app/strava-run-ride-hike/id426826309
Networking & Accountability
Follow or invite family and friends on/to the apps, and you can challenge each other or motivate one another to push further and reach your goals.
This step is all about accountability, which is super important when we’ve begun a new challenge because when the initial motivation of starting something new and exciting has worn off, that’s when the majority of people will just quit and say they gave it a go.
When talking about getting out running, we want to be talking in present and future tense, not something that we ‘gave a go’.
Sign up for Park Runs or events like Run Through park runs where you can get official times, and win medals upon completion.
This is a very simple thing to do, but it gives your training such purpose, and will honestly galvanize the way you train, it well make you think more about structuring your practice, and it will give you a fun yet achievable goal to aim for, which is so important for mental and physical health.
https://findarace.com/5k-runs/
And finally think about joining a running club! This step isn’t necessarily going to be for everyone, but having running become part of your weekly schedule, where you once or twice a week meet up with like minded folks to exercise and have a fun time can only be a good thing. It keeps you honest, helps you stay driven to get out and exercise, and helps you to meet some fantastic people along the way.
For more great running tips click here