Establishing a running routine is one of the fundamental ways to achieve your running goals, whether that's losing weight, getting fitter, or running faster or further. It's the cornerstone of any good training plan, such as this couch to 5K plan.
I'm a UESCA-certified running coach and social psychology PhD who lost 100 pounds and fell in love with running. I’ve compiled this unique set of tips through my studies and experience and they were a huge success in helping me become a competitive runner—something that has had a hugely positive impact on my life.
While signing up for a running group or putting your goals on a calendar can help you get into a running routine, these easy-to-follow psychology principles can help you stick with a plan and reap the rewards that come with regular running.
1. Talk yourself up
Taking the time to encourage yourself before and during runs can improve your ability to stick to a running routine.
Before your run, tell yourself three good things you believe will happen if you do it. During your run, talk to yourself! It may seem silly, but talking to yourself in the third person—as if you're your own coach—has been shown to help control and organize your thoughts which can keep you from getting down on yourself.
2. Use self-care as a post-run reward
Buying yourself a new pair of running shoes or signing up for a race can help motivate you to run, but there are other more effective ways to reward yourself. Consider following your runs with a self-care activity instead. This can include things like a massage, a pedicure, a game night with friends, or simply an hour of quiet time.
Using self-care as positive reinforcement can encourage you to stick to a new routine, and it can bring other mental and physical health benefits, too.
3. Incorporate self-monitoring
Journaling is a great way to track your running progress, making sure you're not overlooking your successes.
The technique is also known as self-monitoring and psychologists have found that it's a tool that can improve your self-regulation skills and process your performance in a way that allows you to let go of it if you aren’t feeling good about it, or carry it with you and use it as motivation if you are.
4. Adopt a growth mindset
Having a growth mindset means that you view talents and abilities as something you are able to develop. Believing that you can accomplish your running routine goals through hard work and dedication holds more power than you'd likely imagine.
You need to start by recognizing where you fall short and once you have pinpointed that you can use that as motivation to grow and improve. Embracing a growth mindset will make dealing with setbacks easier and overcoming them seem less daunting.
5. Always start before you quit
If you allow yourself to quit before you even get started then you are selling yourself short. Before you allow yourself to skip a run that is on your calendar, get dressed for it.
Lace up your shoes, pop in your headphones and get out the door. Start by running or walking for at least three minutes before you allow yourself to quit. Getting out the door tends to be the biggest obstacle and once you can get past that you will likely be able to convince yourself to keep going.
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