Last Updated: December 16th, 2020
It is load bearing and a great cardio.
So, it not only reduces your weight, it is also great for improving your bone strength
But sticking to a running plan is hard.
So, here are 9 tips that will definitely help you stick to running plan this time.
Also, before you begin on any running plan, make sure you have a good pair of running shoes
and a decent (not necessarily expensive) fitness tracker.
9 Way to Actually Help You To Stick To Your Running Plan
1. Start Easy
Running is a great sport and a sure shot way to soreness, injury and burnouts.
Don’t panic. This is only true for those beginners who are very hard on themselves
Or those who want to move mountains in a day.
This is just a stupid mistake and I’m also guilty of it.
Like any thing new, the Day 1 will always be great.
You will be full of energy and enthusiasm to start.
And guess what, before you know it, you are trying to run a 5-miler on your first day of running
Too much soreness and probable injury causing you to quit the very next day.
Also, this will create a mental block that will be too much difficult to overcome.
How to get started?
The best way to start running is the tried and tested run/walk method.
This way you will be able to stick to your running routine.
Also, don’t try to run everyday in the beginning.
3 days a week should be enough. You can follow my 4-week step-by-step program here
2. Have a Plan
I know you have heard this enough times. But it is true.
If you fail to plan, you are planning to fail – Unknown
I started running earlier this year. (Prior to that I was an athlete in my high school. Lost touch in college)
Starting was fine but then, continuing it was a different story.
Since, I had that athlete training I got adapted to it easily.
I planned to run 45 min everyday. (Of course, I took baby steps)
But fitting it in my schedule was tough. With my job, family and blogging, time was pretty tight
So, I decided to get up early in the morning by and hour and fit running into that hour.
It was not easy, bu gradually I got there.
How to plan for running?
First decide on a goal.
You don’t need more than 225 to 300 mins of exercise in a week.
That will be somewhere around 45 to 60 min, 5 times a week
Then decide on the days you want to run, let’s say you will go for run on
Mondays, Wednesday, Friday.
You goal should be to run 10% more every other day.
For example, if you run 2 miles on a Monday, then run 2.2 miles on a Wednesday and
2.42 mile on Friday.
On the other days, you should aim for doing some cross training, Yoga or strength training.
Also, take complete rest on Sundays. Your body needs to recover from the wear and tear from
all these exercises.
This kind of simple plan will help you to stick to your running habit, for a very long time.
If you’re looking for step-by-step schedule then try this 30-day beginner running plan
3. Set Goals Suitable For You
Another sure shot way of giving up is to follow someone else’s goals
Let’s say you have a fried who has been running for sometime.
If you try to follow his goals then you will surely fail.
Simply because your body is different than his and it is still not ready to
take that strain.
So, set a goal which is suitable for you.
How to set a running goal?
Well this is easy.
You just have to be S.M.A.R.T
Means, set goals using the SMART Method
Example: I’ll run 3 miles non-stop by 31-Mar-2019
Also, you must write down that goal.
Otherwise, it is just a wish.
Also, to fasten the process, read it everyday in the morning when you get up
This will program your subconscious mind to achieve it more easily.
4. Be Accountable
If you are serious about attaining your goals, then you will have to stick with the plan.
But the hard part is, you will want to give up far too easily when you first time hit a road block.
So, you must keep yourself accountable and this is crucial for your success.
Involve somebody in your journey.
It can be, your partner, someone from your family or a close friend.
Since, you will have to give someone updates, you will be far more likely to try to achieve it.
Because your reputation is at stake and you will always go that extra mile to save it.
How to hold yourself accountable?
To make this thing work, you should first have a concrete goal.
So, you need to follow the process that is described in Point#3
Next find a person, whom you can trust.
It can be anybody like your spouse, your best friend or a family member.
See to it, that the person is genuinely interested in your progress
Once you have identified that person, share your goals with them.
But your work is not over yet.
First breakdown your bigger goals into smaller goals, and attach a deadline to it.
Schedule weekly appointment with that person and share your progress or hurdles with them.
5. Keep A Running Journal
What is one of the main reasons we give up?
We don’t see progress. We are not capable of going back in the and see how far we have come
This is why you need a Running Journal.
A simple notebook and a pen will do.
Monitoring it this way will help you go back and see how far you have come.
It will give you enough motivation to push yourself even harder to move forward.
How to track your progress?
First of all you need something to track your data.
A simple notebook or an excelsheet will do.
One you have it put in all your stats everyday into it.
You should include the following fields:
- How you felt
- Approximate mileage
- Pre-run meal
- Calories burn
If you don’t want to go through the hassle of creating a running log of your own,
the Download My Running Log From Here:
6.Track Your Other Progresses Also
Running not only helps you with your endurance, it helps you in improving other aspects of the health too.
Like tracking your mileage track your other stats as well.
What to track for your other stats?
To measure the remarkable progress that you have made over time, you should that your key stats.
Include the following in your tracing sheet.
- Total Body Fat
- Key measurements
- Upper arms
Do this at the start of every month.
Also, it will immensely help, if you take a picture of yourself at the start of every month
You will be able to see your progress through pictures.
7. Create A Reward System
You are more likely to continue a habit if you are motivated enough.
And to motivate yourself, you should have a reward system in place.
This reward system should be of two types.
1. For Short Term
2. For Long Term
Added to this you will also have your running log and body measurement logs.
This will be sufficient to push you through those ‘throw in the towel’ zones
What reward should I give myself?
It can be anything of your choice, like:
- Iced coffee
- A new pair of shoes
- Watching your favourite sitcom
Choose your reward so that it genuinely motivates you
8. Beat Boredom
Boredom is one of the major reasons that people give up.
If you love the sports, then also, at one point of time you will want to give up.
How to make running fun?
This is the biggest challenge. Every individual is different.
So, what works for me may not work for you.
But nonetheless, here are some ideas:
- Get a running buddy
- Listen to an exclusive set of songs that you listen only during running
- Listen to your favorite motivational or fiction audiobook
- A podcast will also do
- Go to a scenic place or a new locality for running (make sure it is safe)
- Practice mindfulness while running
- Take advantage of your reward system to the fullest
Add anything to the list that you like.
9. Don’t Overdo it
This is one of the most common mistake that the beginner does.
Go go out too hard too fast.
You will feel exhausted and will want to give up.
Also, this can get you injured as well, thus halting your progress.
How should you increase the mileage?
First of all, don’t run every day.
3 days a week is good place to start with
Also, increase your mileage only by 10% every other week.
You can do less if you want to but, don’t do more.
Also, make sure you have a properly fitted shoe.
If you keep in min all these, you have got yourself covered.
Sticking to a running plan is hard. But if you follow the above tips, they will make this so much easier.
No matter what, don’t ever give up. With every tiny bit, you will are getting closer to your goals.
So, keep going
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