How To Develop A Running Habit
Posted on January 31, 2008 - Filed Under Health and Fitness
Taking up running can feel like a daunting experience and requires motivation and persistence. This article examines how you can develop a running habit by offering some practical pointers.
1. Perseverance Pays Off
Experts agree that on average it can take six weeks to develop a habit and this should be at the forefront of your mind when you decide to get started with running. There will be times when you want to give up but keep going as you will succeed
2. Set small achievable goals
Getting started with running can be daunting so break it down into small bite sized chunks.
Set yourself achievable goals to start off with for example “I will run mile for one week” After this week think about building up to 2 miles in a similar timescale.
Consider signing up for a charity fun run with a deadline and start collecting sponsorship. This is a certain way of developing a running habit as you can’t back out and let people down!
3. Rewards
Give yourself a reward each time you complete a run. This need only be small like a hot shower when you get in or a coffee from star bucks. But I guarantee it helps to get your mind to associated running with pleasure.
Tip: During cold weather I go the gym and un on the treadmill and treat myself to a drink in the onsite coffee shop after each workout.
4. Music
Music is a brilliant way to encourage you to run as it can take your mind off the off the exercise and also helps you to develop a rhythm to your running. Don’t leave the house without your MP3 player or IPOD if you want to develop a running habit.
Tip: Choose music that is up beat as you will find that you run to the beat of the music.
5. Running Partner
A running partner is perhaps the best way of developing a running habit. Now only do they provide you with invaluable company, which helps the time pass more quickly, but you can both motivate each other if one doesn’t feel like running that day. The thought of letting your running partner down is always a good motivator.
Tip: Make sure any running partner you choose has a similar running pace to yourself or you may become frustrated and demotivated if they race ahead.
Consider joining the running club of a local gym who usually cater for all ages and levels of ability. It is highly likely you’ll find someone there to partner with.
6. Boredom
Boredom is one of the main reasons people give up running, so be creative. Anyone doing the same Running routine week in, week out is going to get fed up over time.
Tip: Alternate your running routine every two weeks. Change your route if you run outside or spend a few weeks training indoors on a treadmill for a change. Take a break from running for a week and do some swimming, which will ensure you maintain your fitness levels but give you a change of scene. If it helps start listening to music on an IPOD or MP3 player as you are running to help pass the time.
7. Think of the health benefits
A great way to motivate yourself to develop a running habit is to think of the health benefits of this form of exercise. There are many health benefits including ;
- a)Reduced risk of Osteoporosis (which is often bought on by age and the lack of exercise, leaving bones weak and brittle.
b) Builds Muscle, Tones and firms and helps with weight loss
c)Strengthened Cardio Vascular System. This controls your heart functioning and as the heart is a muscle regular exercise strengths it and reduces the risk of heart disease.
d)Improved Respiratory system. Running is great for the lungs.
c) Improved ability to fight off illnesses. Exercise improves your immune system helping you to fight off illnesses.
Summary
Running is a hugely enjoyable sport but the first 6 weeks that it can take to develop a habit can be difficult and you will feel like giving up for any number of reasons but Don’t! Just remember you are capable and if you stick with running you will find it enjoyable, beneficial for your health and a great way to make new friends. Never give up, you can do it!
Visit the author’s site at http://www.friendsandmoney.co.uk
Tags: exercise, Habit, Jogging, Routine, running
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