Tips on how to get motivated and get used to going for a run, moving from an exercise to a habit.
Healthy habits linked to sport and exercise are within the reach of anyone; it is a matter of proposing to introduce these changes in the routine and find that physical activity that best suits our tastes.
In this article we will see how to get into the habit of going for a run, an exercise routine that can significantly improve our quality of life. We will give an overview of some of the benefits of this activity, and also share ways to adopt it as a habit.
What are the benefits of running?
Physical exercise is essential to maintain good health. We are all a combination of mental and physical aspects, so it is necessary to keep active and avoid sedentary lifestyles.
How to get used to running is a common question among many people who intend to start this activity but cannot find the right way. It is not enough just to have the intention to do it, you need a method that contributes to commit to this exercise routine.
The benefits of going for a run include the fact of experiencing a considerable improvement in respiratory capacity, in the health of joints and muscles, as well as the possibility of interacting with other people who also have the same hobby.
We will now take a closer look at the main benefits of running outdoors.
- Cholesterol control.
- Helps to lose weight without losing muscle mass.
- Prevention of osteoporosis.
- Strengthens and tones leg muscles.
- Improves blood rhythm.
- Helps to combat stress and improves mood.
How to get used to running and make it a habit.
In the following lines we are going to see how we can get into the habit of going for a run by finding the right methods and motivation.
- Choose the right clothing
The process of choosing the right clothes to go running is a more important factor than it seems. When we feel comfortable with the clothes we wear, we feel more willing to do any activity, even if we don’t realize it. If the clothing is for a specific activity and is adapted to the specific needs of this type of exercise, it represents an extra incentive to get into action.
- Better the morning schedule
The schedule can be adapted depending on the particular calendar of each person, but it is recommended that we go running in the mornings, in view of the fact that in this phase of the day our body is more active to spend the rest of the day. This helps us to perform better and take longer to get tired, with the consequent reinforcement of our motivation. Indirectly, it helps us to commit to the habit of going out for a run.
- Eat well
If we intend to make running a recurring activity in our lives, we must incorporate other healthy habits into our lifestyle that allow us to maintain it. Eating well is one of the most important.
When we have a good diet, balanced between macronutrients and vitamins, our body has the necessary energy sources to perform physical activities without suffering wear and tear.
- Stretch at home
Stretching is essential to start any physical activity avoiding injuries. When we plan to start running often, we can start by stretching before the race. In this way we are sending a message to our brain that the physical activity is going to start, and the chances that we end up being very sore will be reduced.
- Keep a medical control
If we are going to get into the habit of running, we should also consider starting a check-up with a doctor. Going for a check-up from time to time is a good way to see if our health has improved since we started this stage of training, or if complications have arisen. The former also helps motivate us to run more often.
- Remember to warm up
Stretching is not the same as warming up; stretching consists of moving the muscles in such a way that they stretch, emphasizing the area we are going to work. Warming up, on the other hand, is based on performing physical activities with low intensity so that our body can assimilate what is coming.
The ideal would be to do a static jogging session at home before jogging outdoors, for about 10 minutes, and then start the race with a moderate intensity so that the first minutes serve as a warm-up for the race.
- Find your own rhythm
Avoid trying to copy other people’s pace or routine, focus on yourself. If at the beginning you only last a few minutes of running before you have to stop to rest, don’t be discouraged, you will gradually gain endurance. You just have to stay consistent in the process.
- Set yourself a specific timetable and persist
In order to make a habit of anything, it is necessary to perform the activity a minimum of times, approximately for 25 days. Therefore, keep in mind that before going for a run becomes second nature, you will have to go through a habit-forming process for a few days.
At this stage you have to get used to committing to the task, and later on it won’t take as much effort to motivate yourself. To make things easier, set yourself a schedule beforehand; one that is realistic and fits in with your weekly activities.
- Go running in a group
Finding a group of people who have the same motivation as you is one way to encourage the creation of such a habit. We are gregarious beings and we enjoy doing things more when we have someone to share our experiences with.
- Overcome excuses
It is common that before starting a new activity we experience a series of limiting and involuntary thoughts, which are presented along with certain excuses made by ourselves and that usually prevent us from starting our running outings.
Keep in mind that these thoughts only exist to give you pretexts that allow you to stay in your comfort zone. The ideal is to understand that they are unconscious aspects of our person that have no real control over us, unless we allow it.