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Are you struggling with running consistently? You aren’t alone. Many people start and stop running within their first month. It is understandable, as running takes a lot of self-discipline and can be very uncomfortable as your body adjusts.
But if you are looking to make your running habit finally stick; well, we have some tips that can be very useful in helping you run consistently.
Best Tips For Consistent Running
For you to have a consistent workout, Treadmill Review Guru presents some of the best tips on how to run consistently. Following these tips, you can transform your running into a daily habit which you need in order to avail yourself of all the benefits of running.
1. Set Your Running Goals
While you can just slip on some running shoes and get going, if you are looking to run consistently, you will need to set some running goals. We would recommend that you set three tiers of running goals.
Your first goal should be a short term one, either a daily or weekly running goal. Next, set a running goal that may take 3-6 months to achieve, like training for a half-marathon. Signing up for a race can help make this goal more tangible.
Last, have a big running goal. Maybe you want to run one mile a day for a year. Or, maybe your goal is to run an ultramarathon. No matter what you goal set, make sure that your shorter running goals feed into the long term goal.
2. Run With Others
When we have other people to run with us, it can help boost motivation. In this instance, having social pressure can be beneficial to “compel” us to run regularly.
In addition, training is always more fun when we have a family member or a friend to accompany us. This company is even more important when we run longer races. However, if you can’t meet regularly with someone or a group, try to set up a once-a-week run together. That way, you can keep your joint workout in mind as you exercise during the rest of the week.
3. Run Slow
The truth is that one can’t run like athletes right from the start. It is not a sport that can achieve success instantly and immediately. Running takes patience as well as regular training so that we can have greater physical preparation and endurance.
As a new runner, you will want to hold back and run slowly. Speed will come with time, and as you run slow, you can accustom your body to your new exercise routine. Plenty of veteran runners have slow running days as it can give their bodies a break.
4. Run On Different Surfaces
Have you ever paid attention to how many different surfaces you have to run? Outdoor runners can go from asphalt to concrete to grass all over the course of a minute. There are other options as well, such as trail running where packed dirt, sand, rocks, and more need to be carefully navigated. You can even opt for a cushioned treadmill to help protect sore joints and rehabilitate injuries.
Each of these surfaces emphasizes the muscles of your legs differently and will help your leg muscles develop. However, surfaces like concrete and asphalt can be very hard on your body, and you should opt to run on different surfaces to give your body a break and keep your brain engaged.
5. Pick A Steady Running Time
When you do your running at different times, it can be tough to develop consistency. Instead, choose a time that makes sense for you and stick to it as closely as possible.
For some people, this means they run in the mornings before their day becomes packed with obligations. However, if you aren’t an early bird, choosing an evening run on your home treadmill can be another good option. No matter what you choose, do your best to stick to a consistent running schedule time to help boost your running consistency.
6. Participate In Races
You do not have to be a running professional to run races. Depending on where you live, you can find a range of fun races to try out, from spartan races to themed fun run 5k races. There are also longer races such as half marathons, marathons, and ultramarathons. Choosing a few races, and signing up for them can give meaning to your regular running activities.
Also, participating in these races can help you realize that you are a part of a running community. Races are great opportunities to meet other people who also enjoy running and be immersed in the exciting atmosphere of the race.
7. Find A Running Program That Works For You
There are countless running program options that can help you stick to your running goals, ranging from simple schedules you can find and follow, all the way to hiring a running coach. The most important part is to find a running program that fits your lifestyle and budget. That way, it is easier to stick with your workout plan.
8. Maintain A Healthy Diet
Now, you can eat unhealthy, highly processed foods and be a runner. In fact, as long as you don’t eat too much processed foods, you can even manage to lose weight while you run and eat junk food. However, you won’t be able to reach your ultimate running goals, and you may find that your running progress tends to stall.
Opting for a healthier, unprocessed diet is a great way to ensure that your body is receiving enough nutrients to fuel your runs and give you enough energy for high performance.
9. Stay hydrated
One of the most important things that can help fuel your runs is water. Staying hydrated is crucial to improving consistency, as dehydration can lower your drive to run and make your running workouts less effective.
Avoid drinks like fruit juice, soda, and other sugary drinks. Instead, stick with drinks that are mostly water like plain coffee, tea, and of course, water.
10. Log Your Workouts
Keeping a log of your workout will keep you motivated. Once you fill in your log, you have extra motivation to maintain the consistency of your workout. You can use just a simple paper and pen or use a fitness tracker app. There are hundreds of free fitness tracking apps you can use, many with a social aspect like Strava, Runkeepers, Runtastic, and more.
11. Try New Running Workouts
It can be easy to get stuck in a rut and do the same old running workout at the same pace. But doing the same thing over and over means it is less likely that our running will advance and it can make running a drudgery.
To spice up your running, try running in a new area. Like, if you are a road runner, pick a day to go trail running or hop on a treadmill and watch your favorite show. You can also try different running workouts that focus on a certain aspect of running, from runs that feature incline heavily or speed workouts. There are even treadmills like the NordicTrack Commercial x22i treadmill that can go from -6% decline all the way up to 40% incline!
12. Focus On Good Posture
Having a good posture is essential while running if you are looking to get better results in your next race. It is natural to want to slump forward, but you need to fight against the urge, as it can lead to poor running mechanics and restrict your airway.
Instead, be sure to keep your back straight and your shoulders down, not hunched up near your ears. Your arms should swing loosely with your hands cupped open and not allow them to cross the center of your chest.
13. Add In Cross-Training
Many people confine themselves to only running. It is understandable, as running can be addictive and easy to focus on hitting the next running goal. However, there are many benefits of cross-training.
For one thing, cross-training can increase strength and endurance, which can lead to improved running results. In addition, cross-training can help protect you from common running injuries. Say you weight lift 2-3 days a week to supplement your running. Not only can you build up helpful muscle, but you also can develop muscles that will support your body and help prevent injuries.
14. Pay Attention To Your Shoes
Running shoes aren’t like other types of footwear. While it may be fine to wear some shoes out until they are being held together by duct tape and a prayer, doing that with running shoes can lead to serious injuries. In fact, wearing old, worn-out running shoes can cause injuries to the knees, back, hips, and Achilles’ tendons.
Your shoes should appropriate for running and should never have more than 500 miles on them, which you should be able to track if you are logging your running workouts. Also, if you are making do with any old cross trainer shoes, you should invest in running shoes and try to visit a specialty running store with help to find the right type of shoes for you.
15. Watch Out For Overtraining
The truth is that we do not have equal running days, and you can feel a bit burn out. If you cannot train one day, do not worry too much. One day of not running won’t reset all your hard work. However, if the running burn out goes on for more than a few days, it can be a sign that you are overtraining.
To help you avoid losing your cardiovascular progress and stamina, you may want to switch to a low-impact cardio activity like cycling or swimming. By taking a break from running but not from exercising, you can keep your fitness discipline and benefits without making running feel like a burden.
By incorporating these tips into your running, you will be better prepared to run consistently and make running a lifelong habit. If you are feeling a little overwhelmed with all fifteen tips, choose 2-3 of the tips and start with them. Once you have them down, you can work your way up to embrace the rest of the tips, just like how you need to work your way into developing running as a lifelong practice.