Written by Bronwyn Hager, Level 3 Running Coach

Starting running can seem overwhelming. You might not be sure how far to go, how fast to run, what to wear or where to run. You might have tried to start before but couldn’t really make it stick.

I have been running on and off since I was in primary school, and my best results have always come when I’ve been doing it consistently. The best way to achieve consistency it to make running a habit, so it becomes just another part of your day, like brushing your teeth or ordering a coffee. 

Making exercise a habit is will mean you can integrate it into your life and make it something you do long term. It can be hard to get going, but like any habit, once it is part of your routine, it happens without you even thinking about it.

Here are some things you can try to make running part of your routine.

Define your goal

This doesn’t have to be overly specific, but it will help keep you focused and motivated. There are times in any running journey when things get tough or you just don’t feel like going. Having a clear idea of why you are doing it will help when this happens. 

It is something that will likely change over time, and doesn’t have to be linked to a race or a distance or a time. It could be as simple as being a role model for your family or feeling fit and healthy. 

But whatever you decide, it’s important to have a clear idea of why you want to run. That way, when it’s cold or you’ve had a busy day or just don’t feel like it, you have something to draw on to help you get out the door. Each time you get out the door is another step towards developing a habit. 

Be realistic

Once you have decided to start running, the next step is to work out how to go about it. I usually say that three runs a week is a good number of runs to do to improve your fitness and still give you enough time to recovery. These runs should be a distance and pace relative to your current fitness level. You can build up slowly over time. 

The most important thing though, is to aim for something that is realistic within your current commitments. If you try to do too much and don’t succeed in fitting it in around everything else in your life, you will likely feel defeated and be more likely to give up. But if you start small and complete each session you plan to, you will feel a sense of achievement and will be more likely to continue.

If this means starting with one run per week, then that is the best way to do it. Once that becomes part of your regular routine, you might find it easier to add another day.

Plan when you can run

Have a look at your calendar or write down your schedule of everything you have on in a week, and work out where the gaps are. You don’t need to fit a run in every gap. It’s important to build up slowly so you don’t get injured, over tired or overcommit yourself. Work out how many runs you are going to do each week and pick the best spots in your schedule for them. 

It’s worth considering which time of day is most realistic for you to run. For example, if you have mornings free but struggle to wake up early, your motivation will probably wane each time you snooze your alarm. 

This is something that will probably change over time or depending on what else you have going on in your life. You might start by fitting a short run into your lunch break, and as it becomes more of a habit, you find that it’s easier to get up in the mornings if you have more time then.

Start with what you know you can achieve and focus on that to begin with.

Schedule in your sessions

Once you had decided when you are going to run, put them in your calendar. That might mean blocking out some time in your work diary or telling your family that is when you will be out. You could also make a plan to meet someone at a specific time for your run.

You are a lot more likely to do something that is locked in to a specific time and date than something that is a vague plan.

Get ready in advance 

Get your clothes out, pack anything you need and have it ready to go. If you start procrastinating or getting distracted, time can get away from your or you can find reasons not to go. 

You could put your clothes by the door so when you get home you don’t need to venture towards the living room or sit down on the couch. Some morning runners like to wear the running clothes to bed so they can just get up and go. The goal is to make it as easy as possible to get yourself out the door.

Get dressed and go out the door

If you’re having a day where your struggling for motivation, make a deal with yourself that you will at least get dressed and go outside. If you are really not feeling it once you have got that far, it might be the right thing to do to have a rest. But often you will find that after going that far, you will go out and get your run done. 

Follow a program

If you are unsure of how often to run, how to far to go or how quickly to increase your running time, it is a good idea to follow a program. It’s much easier when you have been given a specific run to do instead of trying to guess what is best. There are a lot of programs out there to help you start running, or you could get a coach for more ongoing support.

Coaches often offer different things, so it’s important to find one that suits your needs. Some will give you a program, others will also stay in regular contact to see how you are going, and some will have training groups you can join. If you think you will struggle to run on your own, it can help to have someone else to keep you accountable and encourage you to keep going. 

My start running plan gives you a week by week guide on building your run up to 60 minutes. 

Join a group

When I decided to train for the city2surf in 2008 after a bit of a running break, the first thing I did was join a run club. There are lots of clubs and training groups out there, and most of them have options available for runners of all levels. With so many people participating, you should be able to find a group with people at a similar pace to yours. 

The benefit for me was that it gave me some structure and I could slot a run into my schedule without needing to plan anything myself. I just turned up at the time and day they met, and joined in the run. Having other people to run with also keeps you accountable, as they will most likely be wondering where you are if you don’t show up.

When you are trying to develop a habit or routine, making it as easy as possible for yourself is key. Having someone else arrange the route and do the planning helps with that. All you have to do is show up!

Set yourself some targets

You have your big overall goal that gives you your reason for running. But it is also worth setting some targets to aim for while you work towards your main goal. If you are trying to become a runner, you can target running for a certain period of time or a certain number of times a week. Over time as you meet your targets, you can extend them further. If you want to build up to specific distance, you can set some targets to achieve shorter distances along the way. 

Having something to work towards in the short term will help you stay motivated in the long term when you can see yourself improving or hitting milestones. 

Something is better than nothing

When trying to create a habit, it always better to do something than nothing at all. This doesn’t mean you should run through an injury or illness. But if it’s a case of not feeling it, try to get something in even if it’s not your planned run. 

As soon as you skip a run, it becomes an option to skip it again. It helps to set your minimum, that is decide what is the shortest run you can do that will mean you maintain your habit. On the days when I snooze my alarm for an hour, I know that if I still get up and run 5km, my habit will stay intact. 

This minimum will be different for everyone. It could mean shortening your run, going at an easier pace or simply walking to the end of your street and back. Sometimes once you get it, you will find you can do more than you initially felt like. But the key thing is that you have kept it as part of your day.

Whatever your minimum is, make a promise to yourself that on your hardest days, you will at least do that. If you do, it will stay part of your routine, which will make easier to get out again the next time you plan to run.

Good luck!

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About me

Are you looking to get into running or train for an event but don’t know where to start? I am a Level 3 Running Coach, long distance runner and mum. I can help you with a training program for your goals that fits in with your life and commitments.

Find out more at: www.runningmotion.com.au

And if you need to sort out your nutrition to support your running:

Rachel is a university qualified Clinical Nutritionist based in Balmain. She is also the busy working mum of two teenagers, so is practical and realistic with her advice . Rachel offers private consultations to improve your family's health and well-being. You can find her on Facebook and Instagram for more healthy tips and tricks.