Which brings me to tip
number 2: be consistent: Consistency is key if you want to make a behavior
a habit and if you want to improve at that behavior. If your goal is to be
heathy by eating more fruits and vegetables, I promise you it won’t work if you
eat fruits and vegetables once and then again two weeks later and in between
you eat junk and processed food! That’s not a habit. The same rule applies to
running. Don’t expect to get better at running and don’t expect to see the
results you want if you’re not consistently putting in the effort. While good
intentions are nice, running, fitness, and health require more than far more good
intentions. They need to go hand in hand with consistent application. The road
to being a couch potato is paved with good intentions. (that’s the adage,
right?).
That leads us nicely into tip number 3: be committed! A commitment is a personal choice you
make. Commitment is the state of being dedicated to a cause or activity. Do you
have a partner? You’re probably committed to maintaining a good relationship
with them. Do you have children? I’d bet you’re committed to raising them the
best you can. Do you have a job? Your boss would hope you’re committed to working
hard and being as productive as possible. At the very least, you’re committed
to earning that paycheck, right!? Anyway, being committed does not mean your
running will be easy. It does not mean you will enjoy every moment you spend
doing it. What commitment does mean is that you will do it, even when it’s not
easy! That’s when you’ll see progress.
That’s when you’ll see results. Tip number 3, be committed.
Now, you can commit to something, but to be successful, you
need to hone that focus a little. That’s where my tip number 4 come in: Set goals!
Goal setting theory refers to the effects of setting goals
on subsequent performance. Numerous studies have demonstrated participants
perform better when they set goals. I’m sure each of you have your own
anecdotal experience with this. It works with running!
Lets be smart about this. No, I don’t mean smart like,
intelligent, I mean S.M.A.R.T., the acronym. The S.M.A.R.T. approach to goal setting
means you will set goals that are Specific, Measurable, Adjustable, Realistic,
and Time-based.
Specific goals means your goal is concrete rather than
abstract. For example, for someone who is starting to run, a specific goal might
be to run a 5k. That’s better than the abstract goal of just running further.
For a runner with a little more experience, a specific goal could be to run
that 5k 30 seconds faster than before, rather than the abstract goal of just running
faster.
A Measurable goal is one where the progress or action can be
charted or recorded so you can see your improvement. Again, the example of
running a 5k is a measurable goal; distance is measurable. The example of
running a 5k 30 seconds faster than before is measurable; time is measurable. Make
your goals measurable and you’ll revel in your improvement, perhaps sparking
more motivation to continue.
Having an adjustable goal is important because of, well,
life. Life happens. If you’re injured, don’t make a goal of running a 5k 30
seconds faster than before even though you missed a lot of your training due to
the injury. Adjust your goal by pushing it out to a later date. By the same
token, if your training is going so well and you think running 30 seconds
faster will be easy, adjust your goal to run it 45 seconds faster!
Setting a realistic goal is a HUGE part of you achieving success
whether you’re starting out or a veteran runner. For example, if you’re running
for the first time, setting your goal as running a marathon may not be as
effective a goal as the goal of running a 5k. Now, it’s ok to set the marathon as
a goal, if you really want to run one, but set incremental goals along the way.
Incremental goals will help you get to you end-point. When I say end-point, I
should clarify that there is no end-point. Setting goals will always make you achieve
more and be more focused on the task! Keep setting goals!
The T in SMART is for Time-based. Make your goals
time-based. Returning to the example goal of running a 5k, a better goal would
be to run a 5k 6 months from now. This time-constraint will help you focus on achieving
it, making it more likely. Without the time based element to your goals, you
may be likely to procrastinate or get even bored and drop it completely. I’m
sure you all know someone who waited to the last minute to hand in an
assignment yet still did well on that assignment. This is because the
time-aspect made them super focused on achieving their goal. When the
completion date was far in advance, it was impossible for them to be adequately
motivated to complete the task. The same is true for your running goals!
Remember, your goals are there to benefit you. You’re not married
to them! If your goals are not working for you, you have the power to adjust
them!
Ok, tip number 5: Increase
gradually. Increase what gradually, you ask? Anything to do with your running!
This includes distance, speed, and time! This is sound advice for every runner
at any stage of their running life. Have you heard of the terrible twos, I mean
toos? Too much and too soon can be a serious hazard! Picture this, your
starting running and you’re beginning to see results; maybe you’re getting
faster, maybe you’re running further, maybe you’ve dropped a few pounds.
Whatever it is, the results can be addictive. The thought that if I got these
results by doing x, I will get better results by doing 2x can be an easy trap
to fall into and, trust me, it’s a slow process to climb back out. Listen, if
you’re starting out, you’ve gone your whole life not running, give it a little
time and trust the process; it works.
And now a bonus tip!! Tip
number 6 of my 5 tips to help you start (or return to) running is, don’t
compare yourself to others. Everyone is different and on different stages of
their journey! Comparing yourself to others is a recipe for disappointment and
discouragement. Trust me when I say
there will always be someone faster than you (I’m making an assumption
that Eliud Kipchoge or Usain Bolt are not
watching this). But keep this in mind; you will always be faster than someone
sitting on the couch. You will always beat someone who didn’t have the courage
to start!
Now, with
these 5 tips in mind, it’s time to get up and go for a short, slow, easy run.
You’ve got this!
Cheers!