It’s always easier said than run, even though we know all the benefits that running brings us. Now, here are SEVEN tips to help us build and stick with the running habit better!
- MAKE IT ENJOYABLE
Things become a hobby when they are enjoyable. To some, shopping is a hobby because spending money makes them feel good, scrolling TikTok and Instagram is another hobby because the reels are fun and make them laugh. Applying the same principle, running can become a hobby if we make them more fun, for example getting new workout clothes and shoes, listening to your favourite podcast/ playlist, finding a scenic trail to run on etc. Associating things that delight us with running, helps transform it into a fun routine too.
- PREPARE THE ENVIRONMENT
Our environments play a big role in habit building. Take snacking as an example, we are more likely to find ourselves snacking when they are placed on the dinner table, compared to hidden in the pantry. Environmental cues stimulate and remind us of the habits – regardless of them being good and bad. To create environmental cues for running, we can set a phone reminder, or lay out our running clothes the night before, the more reminders the better.
- FIND A RUNNING BUDDY!
Another way to make running more fun is to get a running buddy! Not only does it make us more accountable, but it also adds on the joy! Time passes quicker when we’re running with a friend (of course, our paces have to match). Joining a run club is also a good way to engage in running, the celebrations after every training are usually rewarding and epic!
- MAKE YOURSELF ACCOUNTABLE
It is not uncommon for us to feel motivated at the beginning, then fall out of love with the habit as the rush of adrenaline plateaus off. If you are committed to running, however fearful that you will lose interest one day, try making yourself accountable for it! Try signing up for a race, a 10 weeks challenge, or even getting a running coach who tracks your run regularly. As it becomes more of a habit, we will notice that we require less external drives in order to continue running.
- MAKE IT REGULAR
Don’t get me wrong here, running is beneficial to our health, regardless of how frequently performed. A run per week is better than no run at all. However, if we wish to make it a habit, we need to make it regular to let the new habit register in our brain. For instance, it’s good to run twice a week, and it’s better to run twice a week every week. Of course, the frequency would be hugely varied among different individuals, depending on their schedules, fitness level, and so on. All this to say, the more regular our runs are, the less effort it takes to get the next one started.
- REWARD YOURSELF
Similar to making running enjoyable, having a little treat after running makes us look forward to it more. A reward can be anything from ticking off your ‘fitness’ box on your calendar, to having a cool shower and a slushie~ (nothing wrong with eating even if you’re trying to lose weight, BALANCE is key!). We can also make a streak out of every km we did, and have a bigger reward after we hit certain goals. The bigger the prize is, the more attractive running seems.
- START SMALL
Whether it’s for reducing the hurdle to start a hobby, or for injury prevention, it is always important to start small and slow. If we’ve never run before and expected ourselves to run 5 days a week straight away, it’s more likely that we’re going to disappoint ourselves and lose motivation moving forward. It’s important to make it enjoyable, especially at the beginning of the habit building process, instead of tiring ourselves out and making it harder for us.
It takes time to build a habit, especially for running that requires both physical and mental energy. Therefore, be realistic and patient!!! Good things take time!
Okie that’s it for tonight, feel free to leave a comment below with other questions or post ideas. Stay tuned~ xx
the HRUNGRY KITCHEN 
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