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Preparing your running gear in advance helps you see it as a priority and stick to it consistently.
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Running in company or combining training with enjoyable activities makes it easier to maintain commitment and have fun.
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Starting slow and setting concrete goals promotes sustainable progression and motivates you to integrate running into your routine.
Have you decided to start, or resume running but fear you will soon lose motivation? No fear! With these four simple tips you can turn your determination into a lasting habit and make running part of your daily routine.
1. Prepare everything the night before
If you want to run in the morning, plan ahead: choose your outfit, sort out your shoes, have cold weather protection cream and chapstick on hand, and, if you feel like it, get your mocha ready for a quick coffee before heading out. An extra trick? Mark the run on your calendar, just as you would an important appointment. By treating it as a non-negotiable priority, it will be easier to stick with.
2. Find a partner or create your own special moment
Running in company can make a difference: join a sports group or get a friend involved. If you have to train alone, turn running into an enjoyable time by listening to a podcast, audiobook or your favorite playlist. Connecting the workout with something you love makes it easier to stay committed, even on low-motivation days.
3. Take it easy
If you are new to running, avoid overdoing it. Start with a slow pace, enough to allow you to talk while running. You can alternate running and walking (for example, 3 minutes of running and 1 minute of walking). The initial goal is not to run fast, but to create a solid foundation on which you can continue to build.
4. Set a concrete goal
Signing up for a race, even a short distance one, can give you the push you’re looking for. Knowing that you have a goal to reach will help you maintain consistency in your training. Get friends or family involved, either as participants or supporters: sharing the experience will make it more fun and motivating. Make running your wellness appointment, and soon it will no longer be just a commitment, but a key part of your days.