Starting a running habit in less than 4 weeks may be the next big thing for you. Running is one of the best cardio training programs that can help you lose weight, trim down and get into a better shape; hence making running a daily habit will definitely enhance your life beyond your wildest expectations. And here is why:
If your running program becomes a habit you will certainly find it much easier to train and to fulfill other life duties without putting yourself under too much pressure by constantly thinking ahead and anticipating your daily schedules. A habit is something that happens on its own; however you still need to learn the secrets of habits' alchemy and the exact strategies for doing so.
Therefore, here are the three steps you need to take in order to make running a daily habit:
Step 1: Commit Your Decision On Paper
Reflecting about starting a running program is mere wishful thinking which will not get you anywhere. If you want your decision to carry more bulk, you need to be more thorough and write down your running goals on paper; hence you breathe life into your wishes and increase the likelihood of them becoming a reality.
Your running goals must fulfill the S.M.A.R.T conditions. Your goals should be specific, measurable, action oriented, realistic and set within a limited time-frame, the latter one is 4 weeks and you are going to find out more about it in the next step.
Step 2: Commit to 4 Weeks
According to Tony Schwartz, the author of the highly successful book, "The power of full engagement", most of human endeavors are the results of habits. And fortunately, you can turn almost any human activity into a daily habit by committing to doing it for an uninterrupted 4 weeks. Tony Schwartz calls it the ritual principle.
Therefore, you could use the same process to turn your running workouts into a habit, hence the magical time-frame of 4 weeks. As a result, you should make sure to block out a specific time in your calendar and schedule it for the running exercise and, then commit yourself to doing it no matter what happens in you life. However, if you are tired or injured, you can opt for a cross-training choice such as yoga or swimming or any other preferred cross-training activity.
Step 3: Start Simple
If you are a beginner, then running straight may not be the best option for the time being. Hence, you can use the walk-run-walk method as a training starting point. With this method, you run straight for five minutes, walk for three or four minute so you can recover from the previous run, then run for another four or five minutes and so on. Following this training strategy ensures you developing enough cardiovascular power without risking discomfort or injury.
And once you can run straight for 30 minute without much huffing and puffing, you could make the training more intense and enduring. Also, for most people with no prior physical training experience, 4 weeks is enough time to induce a radical change in cardiovascular power and fitness level.
Perfection is the Enemy
Most people who have followed the above 3 steps, usually end up turning their running workouts into a habit by the last week of the 30 days commitment. However, being a perfectionist can stand in your own way of success. Giving yourself enough wiggle room and rest days can also help you further with your running habit progress. Hence recovery and taking enough rest are prominent keys to training consistency. Seek progress not perfection.
