How to Make Running a Habit

How to Make Running a Habit | The Silver Pen

Recently on RunnersWorld.com, I came across some fantabulous, accessible, and relatable motivation for how to make running a habit. These tips are from Charles Duhigg, author of The Power of Habit. “Once exercise becomes a habit, it just feels easier,” says Duhigg, who trained for the 2012 New York City Marathon. “So when you don’t feel like doing it, it doesn’t take as much willpower.”

I wholeheartedly agree. I myself am a habit girl, which is what enables me to stick to a program. My favorite way to create a habit is to take an oldschool flip calendar and tape it to my bulletin board and put a big “X” on the date every time I do something that I set out to do.  I feel great when I see the “X” and do everything I can to avoid a day without an “X”.

Here are Charles Duhigg’s specific suggestions for creating a habit of running:

  1. MAKE A PLAN. According to Duhigg, every habit is made up of a group of cues (e.g., time, place, mood, music, certain other people), a reward (chocolate, massage, hot shower, smoothie), and a routine (the running). So pick some cues (e.g., the most convenient time to run, the best route to take) and rewards that will incentivize you to run. Then write out a plan with the cues and rewards, and post it where you can see it. Let’s say the best time to run is morning; you’ve got an energizing music mix on your iPod; and your reward is a relaxing long, hot shower. Your plan would be: “If it’s morning, and I hear this music, I will run, because then I’ll get a long, hot shower.” Post the plan where you can see it. Try it for a week. If it doesn’t work, try changing the cues or the rewards.
  2. KEEP IT REGULAR. Create a prerun routine to cue your body and mind that it’s time to run, and repeat it every time you go. Always go at the same time of day. Put your workout clothes next to your bed. Put on your same workout music before you go out. “In order to make something like running into a habit, you have to have cues to trigger you, and they have to be consistent,” says Duhigg. “You’re creating neural pathways that make the activity into a habit,” he adds.
  3. REWARD YOURSELF IMMEDIATELY. Right after your run, treat yourself to something you genuinely enjoy—a hot shower, a smoothie, even a small piece of dark chocolate—so your brain associates exercise with an immediate reward. “You have to get the reward right away for something to become automatic,” says Duhigg. “You can’t intellectualize your way to a reward. You have to teach the brain about reward through experience.”
  4. BUILD YOUR OWN SUPPORT SYSTEM. Equip your running routine with the activities that will make you feel good about it and get you revved up to get up and go each day, says Duhigg. Meet up with friends so that the run doubles as socializing time; track your miles so that you can see the progress you’re making and the fitness improvements.

How about you? What do you do create a habit?  I’d love to hear!

2 comments

  1. I read that it takes 21 days to make or break a habit. I joined a gym with a friend which gives you more incentive to start strong. I esp. enjoyed the water aerobics and aqua zumba classes. We developed social friendships in class, and started to get together for birthday lunches and going to movies outside our class times together. When my friend suspended her membership due to back problems I was able to maintain going for exercise because it was also a social time with "friends".

    1. So true, Carolee. I keep hearing about Zumba classes – that they are super fun. I also agree that exercise is a wonderful opportunity to be with friends. 🙂

Leave a comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.