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10 Ways to Make Running a Habit

September 28, 2016

“The hardest step for a runner is the first one out of the front door.”

When I started today’s post, it was going to be aimed at newer runners. But let’s face it, we’re all still learning. There are people that have never run or have run minimally but want to start in earnest. There are some that have run a couple short races here and there. Then there are the old-hats — those of us that have been running for a long time, know what to expect out of our bodies, but are perhaps feeling or becoming a bit stagnant with our routines. We can all learn a little bit about ourselves or take some tips to try something new or freshen up an old routine.

If any of those describe you, then read this post.

10 Ways to Make Running a Habit | Running on Happy

10 Ways to Make Running a Habit

1. Wake up early.

If you’re a new runner or a runner in need of some change, it’s time to shake up your running schedule. It’s well documented that successful exercisers do it in the morning hours. Morning is the ideal time of day because things like fatigue, work projects, and the myriad other excuses haven’t had time to manifest themselves yet. Wake up early and run. It’ll make your day that much brighter.

2. Buy the gear.

You’re more likely to participate in the activity if you’ve incentivized yourself with new gear. You wouldn’t want to spend $120 on a brand new pair of shoes just to let them sit on your shoe rack, mocking you day after day, would you? No, you wouldn’t. You’d rather put the shoes on and run in them than let them go to waste. Buy the things. And then do the activities.

3. Eat good food.

There’s no doubt about it — eating well and turning unhealthy eating habits into healthy eating habits is the catalyst for a positive life change. Once you’ve taken the step to eat better, chances are you’ll be more motivated to move better, too. I speak from personal experience when I say the days I eat garbage (sugar, processed junk, a lot of cheese), my runs suffer. I have less energy and usually end up with some GI discomfort at the end. But on the days I eat really well, I run really well and I feel fantastic.

4. Join groups!

If you don’t think you’ll be able to hold yourself accountable, join a running group. Often offered for free at your local running shop, running groups are fantastic places to make new friends and learn new things. Who knows — you may find your BRF (best running friend)!

5. Have a support system in place.

Make sure your friends and family are on board with your new fit lifestyle. Running is a sport that once you’re in, it grabs hold and doesn’t let go. It’s a phenomenal sport and when you’re in, you’ll love it. Prep your tribe so they know what to expect.

6. Embrace the suck.

Cold. Rain. Hills. Mud. Snow. Sleet. Heat. Sweat. Tears. Chafing. Triumph. Failure. Starting lines. Finish lines. DNFs. DNSs. DFLs.

Embrace it all.

Embrace the suck and make running a HABIT! #runchat #runner #running
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7. Sign up for a race.

There’s really no better motivator than having a goal on the calendar. This goes for newbies, veterans, and pros — all across the board. I recently listened to a podcast with Shalane Flanagan and one of the things she mentioned was she liked having a race on her training plan to keep her mind and legs fresh. It works. If you’re stagnant, sign up for a race.

8. Volunteer at a race.

And on the flip side, if you’re bored of racing or you’re a brand new runner, you should absolutely volunteer at a race. It’s hard work but it’s really fun. You get to encourage runners along the way, all while providing a service for them. And it’s not a thankless job — you’ll receive plenty of gratitude from the runners as they pass by. We’re a grateful bunch.

9. Read a book.

In need of some inspiration? Try reading a running book. There are plenty out there to choose from. Read about the Tarahumara in Christopher McDougall’s Born to Run, or check out how Scott Jurek’s journey unfolded around him in Eat and Run: My Unlikely Journey to Ultramarathon Greatness (recipes in this one!). There are lots of fantastic, inspirational books out there. Give one a try.

10. Never give up.

‘Nuff said.

11. Hire a coach.

And one for good luck — if you’re really in a rut or you’re having trouble sticking to a plan or just need another set of eyes, it never hurts to hire a running coach. I know a really awesome one if you need a recommendation. 😉


If you’re in a rut, keep these tips in mind. Change things up. Do something different. And if you’re a new runner, use these tips to motivate yourself and keep going. You’ll put in some hard work but you’ll be amazed at how your life changes for the better once you keep it up.

Link w/ the #RunningCoachesCorner linkup w/ hosts @loramarie03 @suzlyfe @CoachDebbieRuns! #runchat
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And now for the Running Coaches’ Corner! Join Lora Marie, Susie, Debbie, and myself for the Running Coaches’ Corner linkup every Wednesday. We love reading your running stories, racing tips, and coaching strategies. Scroll to the bottom of this post to add your link!

xo

TALK TO ME!

What’s one tip you’d like to add to this list?


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Also linking up with Nicole, Annmarie, Jen, and Michelle for Wild Workout Wednesday. This post contains affiliate  links.

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Running Tips

20 Comments


Lisa @ Running Out Of Wine
September 28, 2016 at 5:32 am
Reply

All great tips both for new runners and those of us that need some reminders once in awhile! I love reading running books for motivation. And I definitely agree with waking up and getting your workout done first thing in the morning, before all the busyness of the day begins!



    rfrutkin
    September 28, 2016 at 3:07 pm
    Reply

    It takes a lot more motivation to lace up and get out once the busy factor settles in!

Angela @ Happy Fit Mama
September 28, 2016 at 5:38 am
Reply

I think letting runners know that running will always be hard but you get stronger so it’s not as hard. At least some days. I’ve found that waking early and finding other runner’s helps a ton for making it a habit.



    rfrutkin
    September 28, 2016 at 3:07 pm
    Reply

    Right. I keep wishing for the day running magically becomes easy but it never will. If it were easy, it wouldn’t get your heart rate going and you wouldn’t sweat!

Susie @ SuzLyfe
September 28, 2016 at 7:08 am
Reply

I just contributed to a post for Thrillist on this–I think it is so funny that so many people think that running is something that you just all of a sudden LOVE. But did you all of a sudden LOVE being healthy, or getting up early, or brushing your teeth? Nope, but over time, you start to look forward to it for what it adds to your day.



    rfrutkin
    September 28, 2016 at 3:06 pm
    Reply

    Exactly.

    I LOVE sleeping though…

Deborah @ Confessions of a mother runner
September 28, 2016 at 7:45 am
Reply

Well I have seen first hand how joining a group really helps one stay on track! Good tips and thanks for the link up today



    rfrutkin
    September 28, 2016 at 3:06 pm
    Reply

    Yes, I’m sure you have! The MRTT here is very active as well.

Wendy@Taking the Long Way Home
September 28, 2016 at 8:51 am
Reply

I think the best thing I could have done was hire a coach! Not only did she help me balance my training, but she made my training fun! She also added all kinds of new activities to my training. You can teach an old dog new tricks.



    rfrutkin
    September 28, 2016 at 3:05 pm
    Reply

    I agree. I wouldn’t be anywhere near where I am without my coach. He’s pushed me in ways that I would never have pushed myself.

Annmarie
September 28, 2016 at 1:17 pm
Reply

These are all awesome tips, Rachel! Getting up early has always been key for me and signing up for races give me reason to keep going 🙂



    rfrutkin
    September 28, 2016 at 3:03 pm
    Reply

    The days I don’t get up early end up being such a disaster! Even lately when I get to “sleep in” and run after preschool drop-off. It should be motivating but totally isn’t. 😉

Janelle @ Run With No Regrets
September 28, 2016 at 3:49 pm
Reply

I wish it wasn’t so dark in the morning, I really enjoyed running before work because it’s such a great start to the day! I do need to check out some running books!



    rfrutkin
    September 28, 2016 at 9:17 pm
    Reply

    I know. And by the time the clocks switch, it’s STILL going to be dark in the morning. Ugh… bring back summer!!

Kimberly Hatting
September 28, 2016 at 5:12 pm
Reply

All great tips, especially Embrace The Suck…because that will happen when you least expect it! I love early morning running….there are so many days (that I have run in the wee hours) and have actually forgotten about it 12 hours later, so it’s always a pleasant surprise when the memory “restores itself” and I realize that the workout is already done 😉



    rfrutkin
    September 28, 2016 at 9:15 pm
    Reply

    Haha that’s funny! The mornings when I run before the sun is up I spend a couple hours of my day a little confused. Haha

Amelia
September 29, 2016 at 2:19 pm
Reply

Thanks for the great tips! I will be running my 3rd marathon in the first week of November and I wanted to change up my carb loading. Have you heard of carb deplete/reload?I wanted to give it a try. The week before my race I was going to run a 8 miler on Sunday and then eat basically less than 50 g of carbs a day for the next three days and then carb load for 2 days and run the marathon on Saturday.

I just wanted to know does it really work? Will I have more energy will my body retain more cards for the race?



    rfrutkin
    September 29, 2016 at 2:52 pm
    Reply

    If it were your first marathon I would say absolutely don’t do it. Carb depleted training is a good option for those that have a history of hitting the wall since it trains the body to burn fat more efficiently. But without knowing your training history it’s hard for me to give a definitive answer on whether you should deplete and reload. Please feel free to email me and we can discuss further if you’d like!

Ange // Cowgirl Runs
October 5, 2016 at 12:32 pm
Reply

I’m subbing in for Jen on Wild Workout Wednesday today 🙂

Oh man, I am TOTALLY struggling to get out the dang door these days. I now finally WANT to run, but it’s been a struggle lately.



    rfrutkin
    October 5, 2016 at 1:57 pm
    Reply

    It’s tough especially now that it’s dark in the morning! You’ll get your mojo back.

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