Do you want a healthy body? Running is one of the best activities to achieve that, and it feels good too. After a few weeks of running, you’ll notice changes in your brain chemicals such as dopamine and endocannabinoids, which are released during running and make you feel good about yourself. But before experiencing these benefits, it’s necessary to get yourself out the door. Dedication and willpower are crucial for making running a habit. Here are a few steps to help beginners turn running into a habit:
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Make a Plan
Charles Duhigg, author of “The Power of Habit,” suggests that every habit requires cues such as place, time, mood, music, routine, reward, and the help of others. Select your cues and start running. If you want to make running a habit, create a plan with specific cues and rewards. For example, you might decide that the best time to run is in the morning, accompanied by an energizing music mix, with the reward being a relaxing hot shower afterward. If your plan isn’t working, try changing the cues and rewards until you find a routine that sticks.
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Be Consistent
Every habit requires proper time and regularity. Create a fixed routine and train your body to recognize that it’s time to run. Start running at the same time each day, and use your selected cues and rewards consistently. According to Duhigg, “To convert something into a habit, such as running, cues trigger you to do this, and in this way, you have to be consistent.” Try to create neural pathways that make running an automatic part of your day.
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Reward Yourself After Running
After running, treat yourself with genuine rewards, such as a hot shower, a piece of dark chocolate, or a smoothie. This will help your brain associate running with positive reinforcement, making it more likely that you’ll want to run again. Use your chosen rewards immediately after your exercise to reinforce the habit.
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Develop Your Support System
Having a support system is essential for making running a habit. Your support system will encourage you and help keep you motivated. For example, you could run with friends, set mileage goals, and track your progress together. As your fitness improves, your confidence will grow. Running with others provides both competition and support, making the habit easier to maintain.
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Set Up Some Accountability
Finding accountability is an important step to becoming a regular runner. There are different ways to do this, but for beginners, here are some tips:
- Join a race competition
- Join a running group
- Use running apps like Reddit, The Daily Mile
If you feel that you’re not staying consistent, accountability can help keep you on the right track.
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Start with Walking
Walking is the initial step to making running a habit. Many people start by trying to run 3 miles per day, only to find themselves tired and injured by the end of the week. Starting with slow progress is the best way to adopt running as a habit. Don’t push yourself too hard at the start. Start slowly and gradually increase your distance and speed.
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Take Rest Days
Rest days are essential for making progress and maintaining your habit. It’s a good idea to take one day off each week to allow your muscles to recover and keep you fresh and injury-free. Without rest, running can become too hard, leading to burnout. Rest days prevent muscle aches and help you stay motivated.
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Get Healthier
Proper sleep and a healthy diet are important for becoming a regular runner. Getting enough sleep and eating nutritious foods will help you feel better and enable you to run more miles. Healthy habits bring positive changes to your life.
Conclusion
Many beginners are unsure how to make running a habit. The steps mentioned above are essential for turning running into a regular part of your life. Follow these steps and commit yourself to making running a habit.
