Running or Walking: Get Started and Stick with It
A couple of days ago, I was talking to someone who told me that he wants to start running, but he just doesn’t have the time. So, after talking for a little while, we finally determined that it’s not really that he doesn’t have enough time - because we found the time - rather, it’s that he just doesn’t know how to get started and stay with it. Every time he gets started, he “falls off the wagon” and ends up stopping. Saying there’s not enough time is just an excuse.
So, how do you get started and stick with it? Here are a few tips:
- Do something today. A lot of people say, “I can’t even run a mile.” It’s probably true on your first day. On day one, just go out and do something - anything.
- Eliminate all excuses. Get up 30 minutes early. Find a babysitter.
- Schedule your workout for the same time every day for a week. If you put it on your calendar, you’ll be more likely to do it. And, start with just one week. It seems less daunting if you take it in small chunks.
- Set a time goal of 10-15 minutes. Jog a few minutes and walk a few minutes, but keep moving the whole time. The distance doesn’t matter – what matters is that you have embarked on your program.
- Record the time you spend working out. Write down what you do everyday. It doesn’t have to be in an official log book. You can record it on your wall calendar or in your daily planner. Seeing your progress is motivating and inspires you to keep going.
- Make it a habit. Anything that you do for 21 to 30 days becomes a habit. So, for the first 3-4 weeks, run everyday. After the initial period, then you can take off one or two days per week. At that point, you will have established a habit, and there will be no danger of quitting.
- Be patient. The first few weeks are hard. You may feel sore at first. You may have a hard time getting up in the morning. If you’re sore, then walk the next day or two, but get out there and do something. If you have a hard time getting up, remind yourself that you only have to make yourself do this for 21-30 days – after that, you’ll get up automatically because you will have formed a good habit.