Building a Running Habit
“The trouble with you runners is you always want to do more,” said my personal trainer one afternoon.
And there’s a reason for this, when it comes to running more is more! So how did I fit a serious running habit (100k+ a week) with a busy job and a young family?
Before I go on, the coach in me wants to caveat the ‘more is more’ adage properly.
Running ‘more’ is a great way to develop your running; provided it’s built gradually and is mostly easy running. Lots of hard running or clocking a significant step up in mileage is a near guarantee of disaster.
The key word here is HABIT. The Oxford Dictionary defines a habit as:
“a thing that you do often and almost without thinking, especially something that is hard to stop doing”
What I mean here is that by making running your default; it becomes easy. Well, it becomes easier. Don’t waste your time and effort in making that decision to run, instead simply just go running. The more you run, the more it becomes a habit.
So how did I build my running habit?
James Clear, author of Atomic Habits, has four laws of behaviour change
make it obvious,
make it attractive,
make it easy,
and make it satisfying.
It’s a great book and while I can’t say I used it to develop my running habit, it’s a definite doozy to use for a blog structure…
Make it easy
I didn’t intend to become a runner. I only began running because it was a way to get fit at a time that worked for me (5am). I also didn’t have to travel anywhere, or rely on anyone else to do it.
Now I’m not saying you should run at 5am, but it worked for me because it didn’t inconvenience my wife and the kids, and at that time, my work couldn’t disrupt it either.
It started small, with two 30-minute runs a week. Once I was enjoying these and doing them consistently, I increased to three runs and so on. If I’d ever thought THEN I’d eventually end up running 130km a week, I’d have been too overwhelmed to start.
Getting out of the door is my top priority. Once I’m out the door, the running is usually fine. If I was to leave you with one thing, FOCUS ON GETTING OUT THE DOOR.
Motivation follows action (not the other way round).
Make it obvious
Having a structure really helps. As far as possible, I decide what days and when I’m running at the start of the week. And then I stick to the plan.
Second guessing what to do, and when, fills me with angst and lethargy. This is the main reason I have a coach.
I minimise any friction in getting out by laying my running clothes out the night before.
In my naivety when I started I didn't eat breakfast before heading out. Don’t be me - definitely have breakfast! Prepare it in advance if that helps.
Make it attractive
I love running for many reasons. It’s also an opportunity to do other things I love.
As an introverted father of three, it’s a chance to be alone with my thoughts, or to listen to something that isn’t the Encanto soundtrack. Though to be honest I quite like that.
Running made me calmer with the kids too. Or sometimes just too tired to care about any misbehaviour.
I’m also pretty competitive and I’ll admit, becoming a better runner also made me feel good about myself.
Joining a running club was the first game changer for me in my running journey. Most of my friends are now runners too. For us running’s no big thing - it’s just part of what we all like to do. And now 130km per week is viewed as a little keen not wildly excessive.
Make it satisfying
I’ve always recorded my runs. Even my very first one.
Initially on my phone and on some app I’ve long forgotten the name of. Then on increasingly expensive Garmins and also on Strava. Being able to track how I’m doing is hugely motivating. Particularly when you’re a data geek like me.
Having a coach also brought accountability to my runs. Knowing that someone is monitoring my progress and expecting me to do something is a powerful motivator. I didn’t want to let them down.
Telling people what I’m going to do is my go-to strategy when I really want to commit to something.
There’s no one size fits all when it comes to fitting running into your life.
What works for me doesn’t work for most (5am WTAF is that about?).
But what I can say is that if you start small, stay consistent and have fun when you’re out there, your running will improve!