Starting a running habit is one thing - keeping it going is often where the real challenge begins. If you're tired of hitting the "snooze" button on your running ambitions, these tips will help transform your hobby into a lasting habit. We’ll cover how to stay motivated, avoid burnout, and, hopefully, actually enjoy lacing up and heading out the door.
1. Find Your “Why” and Write It Down
Running can be tough, especially when the initial excitement or motivation starts to wear off. To maintain consistency, try to really get clear about why you’ve decided to take up running. Maybe it’s for stress relief, better health, or to train for a particular event or race. Writing this ‘why’ down somewhere visible can make all the difference. Interestingly, studies show that people who write down their goals are a staggering 42% more likely to achieve them.
2. Turn Running Into a Social Event
Solo runs are great, but running with others can be a game-changer in terms of keeping you accountable. Consider joining a local running group, or rope in a friend to run with you. Research shows that working out with a partner can increase time spent exercising by a whopping 24%. Knowing someone else is counting on you makes it much harder to skip a session, and the miles definitely feel shorter when you’re chatting or sharing goals.
3. Create a Reward System
Motivation is much easier to maintain when there’s a reward waiting for you at the finish line. Treat yourself to something you’ll look forward to after completing a milestone. It could be a new pair of running shoes, a massage, or maybe your favorite ‘cheat meal’.
4. Get Creative With Your Routes
Running the same route every time is a fast track to boredom. Explore new trails, parks, or neighborhoods to keep things interesting. Apps like Strava or AllTrails can help you find routes others rave about. Bonus points for finding scenic spots - you might even start looking forward to your runs just to take in the views. Adding in this kind of variety not only keeps things exciting, it also helps engage different muscle groups, improving your robustness as a runner and helping to reduce your risk of injury.
5. Use Accountability to Your Advantage
Accountability isn’t just a buzzword; it’s a game-changer. Tell a friend about your running goals, join a challenge, or sign up for a race; there’s nothing like a looming event to keep you on track. You could also consider getting expert help, like working with a running coach, to both boost your accountability whilst also ensuring you’re running and training well.
6. Embrace Shorter Runs
Don’t fall into the trap of thinking that every run has to be long or intense. Short runs still count! A quick 20-minute jog is infinitely better than nothing, and many running coaches advocate an 80/20 split, where 80% of your runs are at an easy, conversational pace. Too much training or intensity is a sure-fire way to get injured or burn out.
7. Plan for Setbacks
Life happens. Unless you’re exceptionally lucky, you will miss a run here and there, and that’s absolutely fine. The key is to not let one missed session turn into a week, or a month. Have a plan for how you’ll bounce back after a missed run. Forming a specific plan for setbacks makes you 2.5 times more likely to stick with your habit long-term - so it’s worth thinking about before the inevitable setbacks crop up.
Following these tips will put you in a great position to build a running habit that sticks - not just for weeks, but hopefully for years. Take it slow, celebrate your progress, keep things fresh, and lean on others for support. You’ll soon find running will become a natural and enjoyable part of your life.