Starting a new fitness journey can feel like a big step. Between work, study, friends, family and relationships, balancing running with everything else, and finding the time to head out for a run – never mind train for a significant challenge – can feel impossible.
But don’t worry: with a little forward planning and some smart strategies, you *can* make running a regular part of your routine. Read on for our five top tips for moving from occasional jogger to regular runner – and avoid burnout at the same time.
If it’s not on the calendar, it doesn’t happen
Life is busy – we get it. But for running to actually happen, it’s essential to treat it like any other important task. Booking in your runs just like meetings or social events can be just what’s needed to stop ‘go for a run’ dropping off your To Do list.
Planning times for your runs will help you make exercise a regular part of your week. And actually scheduling them in your phone calendar can help you treat it as a commitment, not just an optional activity. Bonus points for setting reminders to give you a gentle nudge when it’s time to go!
Try syncing running with your social life. Running with a friend or joining a local running group makes things more enjoyable while keeping you accountable. Plus, it definitely makes it harder to cancel at the last-minute. Remember, you can always reward yourself afterwards by grabbing a coffee and having a catch-up.
Meal prepping for success
If your schedule is packed, eating well can feel like another job on the list. But fuelling your body with healthy, nutrient-rich food is vital for feeling your best before, during and after your run. Once again, a little bit of forward planning can really help you out.
Set aside a couple of hours every week to get ahead on preparing and batch cooking energy-boosting meals. Forget fancy shakes – instead, start simply by prioritising top energy foods and don’t forget healthy fats. Having meals on hand in the fridge or the freezer will take the guesswork out of eating – your future self will thank you.
Need some inspiration? Power up your porridge, make your own miso noodle soup or try our delicious pasta recipes – then all you need to focus on is lacing up and hitting the pavement.
Making the most of the time you have
When you’re trying to build a running habit, finding time can feel like a major obstacle. But you don’t have to dedicate hours to exercise – you just need to make your workouts more time-efficient.
Short on time? Try interval training. Interval training involves alternating between high-intensity running and walking or light jogging. Not only does it improve endurance, but you’ll also burn more calories in less time – a little really does make a big difference. Find out more about interval training here.
Another tip? Focus on shorter runs and building a sustainable habit. Start with 15 to 20-minute runs, gradually building up to more as your stamina increases. It’s far better to run consistently for a shorter time than to push yourself to do longer runs that leave you feeling exhausted and overwhelmed.
Finally, it’s not *just* about running. Remember, other activities like cycling, swimming or strength training all count when it comes to building strength and preventing injury. Variety really is the spice of life, helping keep things fresh and stopping you from burning out on just one form of exercise.
Meditation
Running is a brilliant way to clear and calm your mind, but sometimes the idea of adding another thing to your daily routine can be overwhelming in itself. That’s where meditation and mindfulness come in.
Try incorporating a few minutes of meditation to calm your mind before and after your run – you could even do it at the same time as your warm up and cool down. It might sound woo-woo, but plenty of elites swear by meditation, saying it helps them connect with their body and focus on their goals. Total beginner? Find some tips on getting started here.
And instead of focusing on how tired you are or how much further you have to go while you’re running, try to tune into your body. Pay attention to the pattern of your breath, the rhythm of your feet hitting the pavement and the world around you – the sights, colours, sounds and smells – and stay present in the moment. Your run will feel more enjoyable and less stressful – promise.
Be kind to yourself
It’s vital to have some self-compassion as you start out on your running journey. Yes, it’s easy to feel discouraged if things don’t go as planned or if progress feels slow. But remember, building a sustainable running habit isn’t a one-off sprint – it’s more of a marathon (or maybe a half-marathon, or a 10k). If you’re just starting out, know that it’s perfectly okay to take things one step at a time.
If you miss a run or don’t smash your goals first time, *please* don’t beat yourself up. Be kind to yourself and celebrate your effort. Progress is progress, no matter how small it might seem.
