{"id":24243,"date":"2015-10-22T23:09:39","date_gmt":"2015-10-23T03:09:39","guid":{"rendered":"http:\/\/wanderlust.com\/?p=24243"},"modified":"2015-10-22T23:11:35","modified_gmt":"2015-10-23T03:11:35","slug":"6-fun-and-easy-ways-to-make-running-a-habit","status":"publish","type":"post","link":"https:\/\/wanderlust.com\/ja\/journal\/6-fun-and-easy-ways-to-make-running-a-habit\/","title":{"rendered":"6 Fun and Easy Ways to Make Running a Habit"},"content":{"rendered":"

Ready to run along a different path? There\u2019s no better place than at a Wanderlust 108 event\u2014the world\u2019s only mindful\u00a0triathlon.\u00a0Click here to find an event near you<\/a>! If you\u2019re in the Nashville or Houston area, event dates are just around the corner.<\/em><\/p>\n

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Want to run more, but lack the follow through to actually get out there and do it more than once a month (or less)? Here, Lisa Reichmann and Julie Sapper, the coaches behind\u00a0Run Farther & Faster<\/a>\u00a0in the Washington, D.C., area, offer tips for making running a regular part of your life.<\/p>\n

Habit Helper 1: Sign Up for a Race<\/h3>\n

Maybe you\u2019ve never even been to a road race, yet alone participated in one. But whether you\u2019re a regular runner or you\u2019ve never jogged more than a mile, committing yourself to a major goal (like finishing a 5k<\/a>, or running it in a certain time) is a highly motivating way to stick to your routine.<\/p>\n

First, there\u2019s the financial commitment: Once you plunk down the cash to compete (note: most races offer a discounted entry fee if you register in advance), you\u2019ll be more motivated to make it to that starting line. Plus, \u201cHaving a concrete date on the calendar in front of you also provides you with a framework to plan your training<\/a> toward a specific goal,\u201d says Reichmann.<\/p>\n

If it\u2019s your first time toeing the line, pick a small, local race (even better if you can practice on the course leading up to race day). Reichmann and Sapper also encourage runners to share their race plans with friends and family, for added incentive to train. \u201cYou\u2019ll be more motivated to keep it up if you have others supporting you,\u201d says Sapper.<\/p>\n

Habit Helper 2: Track Your Progress<\/h3>\n

Whether you like to use an app or keep things old-school with pen and paper,\u00a0logging your workouts<\/a>\u00a0is key to keeping up your activity. \u201cTracking your training gives you a visual reminder of what you\u2019ve accomplished\u2014and guilt if you haven\u2019t logged a workout in a while. And it\u2019s also a way to know if you\u2019re doing too much\u2014or too little,\u201d says Reichmann, who advises that you don\u2019t increase your mileage by more than 10 percent per week to avoid injury<\/a> and burnout.<\/p>\n

And because you can also record other factors, like time of day, weather, what you ate, and how much sleep<\/a> you got the night before, \u201cYou can start to track trends and figure out what works for successful training and racing,\u201d says Reichmann.<\/p>\n

Habit Helper 3: Get Social<\/h3>\n

When it comes to running, there\u2019s motivation in numbers. Joining a running group or\u00a0enlisting friends<\/a>\u00a0or coworkers to join you for a daily or weekly jog around the park can be just what you need to make running a part of your routine. \u201cRunning<\/a> with people with similar goals is often more motivating than running alone, as you know there is someone else relying on you to show up,\u201d says Reichmann. \u201cJust be sure you\u2019re running with someone who matches your pace. If [the pace] is too fast or too slow, this can lead to injury.\u201d<\/p>\n

Branching out online can also up your enthusiasm to get out there, says Sapper. \u201cMany of our runners use social media to post their runs. The praise and encouragement from others keeps them going on the more challenging days.\u201d<\/p>\n

Habit Helper 4: Start Off Slow<\/h3>\n

You may be pumped to pound the pavement at a blistering pace when you\u2019re first starting out, but to keep running part of your life for the long term, slow and steady is the way to go. \u201cGive yourself permission to run at a comfortable pace, which is how your body develops endurance,\u201d says Reichmann. \u201cRunning at a conversational pace is actually how your body develops endurance, and it helps avoid injury.\u201d<\/p>\n

For new runners, Sapper and Reichmann stress the importance of working up to a goal distance as opposed to trying to hit that mark straight away. \u201cThinking about running a 5k can be daunting for many new runners,\u201d says Sapper. \u201cInstead, take it a day at a time and just try to do a little more each day than you did the day before. These small progressions will add up, and, before you know it, you will be running farther distances.\u201d<\/p>\n

Habit Helper 5: Keep It Fresh<\/h3>\n

Who says you have to run the same route day in and day out? Even if you\u2019re a creature of habit, mixing things up with your runs can keep you coming back for more. \u201cExploring new running routes allows for a change of scenery,\u201d says Reichmann. \u201cResearch local routes, grab a friend, and go explore.\u201d<\/p>\n

Another way to fun it up? Treat yourself to new gear. It could be brand new shoes (head to your local running shop to find the perfect pair for you), funky-patterned tights, or a neon-colored top. \u201cIt doesn\u2019t hurt if it\u2019s cute so that you look forward to putting them on for your run,\u201d says Sapper.<\/p>\n

Habit Helper 6: Plan It Right<\/h3>\n

Whether you\u2019re juggling your career, your kids, or both, it\u2019s easy to let life get in the way of exercise. But if you plan your workouts like you plan meetings or play dates, you\u2019ll be able to find time to get them in. \u201cSit down at the beginning of each week and put your runs into your calendar,\u201d suggests Reichmann. \u201cBe realistic. If you are not a\u00a0morning person<\/a>, don\u2019t schedule the runs for 6 a.m., when you know you will likely sleep through your alarm.\u201d<\/p>\n

Other tips for keeping running at the top of your to-do list:<\/p>\n