How to form a daily running habit for staunch non-runners

It was pretty unlikely — I was firmly in the weight training camp most of my life.

I am interested in health and fitness but I always treated cardio like the medicine I had to take. Running was my sports punishment.

How then did I find myself with a 20–30 mile per week running habit like I do now with lots of health and physical benefits?

Start with a group.

I got to love low-pressure, group runs. They are an adventure. They build camaraderie.

This is my most important cheat because the miles and “drudgery” becomes play. It’s enjoyable to struggle with a group because you are struggling together. Long, slow miles with a group can be a great way to get running time in without it being awful.

Go slower than you think.

If you try to always beat your own time, you will burn out quick.

It takes a ton of base running to build up your body to withstand faster runs. Don’t worry about time at all. Just pick a route and see if you can finish it at any speed. Even walking breaks are okay, it’s about what feels right without injuring yourself.

Don’t get caught in the trap of watching your strava stats. This is for you. Go Spend 80%+ of your runs going easy and just establishing the habit of running regularly. The rest comes later.

Schedule time to run.

If you treat running like something you might do, you won’t

If it’s scheduled into your day like any other meeting or event, you’ll have time and mental space to go get it done.

Never rely on future you to decide if you want to run. Even experienced running veterans have moments of “i don’t wanna” that springs up right before they step out for their run.

Highlight the personal benefits for you.

I love the meditative nature of long runs, especially on trails. It’s a time to clear my head. Discovering trail running was a whole new world for me — sights could be interesting and trails could be challenging.

I love the time I get to spend and the music or books I get to listen to and absorb.

I also love how I feel the rest of the day — refreshed, clean & ready for anything. What is it for you?

Becoming a daily runner wasn’t my original goal but it was inevitable once I discovered all of the benefits and learned to ease into it the right way. You can do the same!

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