“Make running a habit. Set aside a time solely for running. running is more fun if you don’t have to rush through it.”  -Jim Fixx

So this is a good time to start your new exercise regime, right ? It’s the first of the year and you are ready to take on the challenge. You want to be a runner or if you are a runner you want to get that elusive PR.

Let’s issue a challenge. Make running a habit.  It will only take 30 days and we’ll over motivation, inspiration and thoughts over that same time frame.

Here are some steps to get you there.

1. Teach your body that it is time to exercise. Pick a time that you feel you can exercise at every day and stick with that time. Your body will learn and there will be no excuses. When you don’t have a scheduled time then it is too easy to get up and say “I’ll run after work” and after a bad day you just can’t do it. If you schedule your time like a meeting you force yourself to be accountable.
2. Start small and don’t overdue it. If you have never run before don’t go running 6 miles on your first day. No need for over-training. The goal is to make running a habit so start small and incremental improvements.
3. See progress and improve. Once you feel your body easily adapting to your running, then look at improving your times or increasing your distance.
4. Have fun. You body will never adapt if you don’t find the running pleasurable. We know it isn’t going to be fun the first week or so, but if you are taking it easy and doing it all correctly then try and enjoy your new habit. Believe me, you do get to a point where it is not only fun but it is addicting.
5. Mix up your routes and how you run. Don’t do the same route every day because you WILL get bored. Pick different routes to mix it up. Try and not run at the same pace (once you get comfortable). Experiment with running intervals, or trying to use fartleks. Basically, vary your pace and don’t run the same pace all the time. If you are out on the road, pick a light pole and pick up the pace until you reach that pole, then run slower and do it again with a few light poles down the road. Vary your pace will make it fun, different and in the long run really help you.
6. Get your gear out the day before. When you see it before you workout it will be hard to ignore.
7. Vary your workouts. Running puts a lot of pressure on your legs. Cross-Train. On your easy days try swimming, biking, aerobics class or something different than running that use different muscles. You will not only rest your running legs, but maintain your fitness.
8. Commit yourself by sharing your new found love of running to the world. Ok, you might not want to share with the world, but tell a friend or family member. If you are on facebook, myspace or twitter share with your friends.
9. Think of running as a priority not an after thought.
10. Log your activity as this will show you how you are doing. This will vilify your achievements and motivate you to continue going.
11. Don’t let that little voice in your head convince you to sit on the couch instead of run. Run when you think you are too tired. You will feel better. Of course if you really are physically too tired then take that as a sign, but don’t let the mental voice take over.
12. If your legs are sore or you just can’t seem to run, then walk. No problem with walking.
13. Rest. Resting will help you improve your strength and endurance. Trust me. Take 1 day off or if you want do something like strength training.

Happy Running !

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