How To Start A Daily Running Habit

Most of us like the idea of ​​starting a daily running routine. But working out every single day often seems impossible. However, getting started on a daily basis may be more accessible than you think.


For the past 12 months I have run 0 miles a week. But now, I run 20 miles a week. I'm not saying that to brag. I know people who run three times more than that. Compared to them, I am a rookie.


I’m not a sports person, and I wasn’t in good shape. I just went to the gym twice a week. What this means: If I could develop a habit of running daily or exercising, you could do the same.


I don’t know where to start when people ask me about the benefits of daily exercise. My goal here is not to get into science, but this is what daily exercise has done for me:


It cures my lower back problems

It gave me more confidence

It made me very thin

It gave me tons of ideas

It made me look good

If you want to get into the science of all those things, I recommend you read John Ratey's Spark.


Daily running is easier said than done, so here are 7 tips I have learned that can help you build this habit.


1. Don't think

Earlier, I had a conversation in my head that went like this:


“Should I go running or not? Yes, today has been a long day, and I want to relax now. Tomorrow is better. Or maybe I should look for it sooner. ”


Agree, have that conversation at least once last week. That process of thinking is called 'disability analysis', which is a state of overthinking.


The end result? You end up not making any decisions at all.


How about this: Get started every day. You do not have to decide. You just go - every day. That makes things a lot easier.


2. Find the Best Schedule

Try to balance your daily activities with your current lifestyle. You don’t have to get up at 4 AM to run if you’re not a morning person. Try different things and stick to the one that works best for you.


When I started, I tried running in the morning, I tried before my lunch break, and I even tried running before dinner.


Currently, I prefer to exercise after a day's work and before dinner. There is no better time to exercise. There’s a great time for you - find out what that is.


When exercise becomes part of your day and you feel awkward when you don’t run, you build a habit.


3. Reduce Arrival Shock

Many think that running is easy. In my six months of running, I read countless articles, talked to professional professionals and trainers, and read books on running.


One of the best books I've ever read about running is Daniel's Running Formula. The first piece of advice I found in that book was to raise your level. Daniel's advice is to run at a rate of about 180 steps per minute to reduce the shock of arrival.


When I started, I took a long, heavy step. That will increase your chances of injury. Instead, try to make small, simple steps. And try to keep your feet under your upper body when you arrive.


There is no conclusive evidence that forward, middle, or hind legs are high. Instead of figuring out what the right fit is, try running at 180 steps per minute. By default you will use a natural foot strike for you as you increase your walking rate.



When you start a daily exercise routine, the last thing you want is to do some extremely complex things. Just focus on your level of effort - try to run like a feather.


4. Start small

If you are not in a good mood, start walking for 15 minutes a day. In your second week go out for 20 minutes. Continue to increase your daily walking distance with a small increase until you reach 45 minutes a day.


When you are in a slightly better position, try running and walking. Get started 5 minutes, walk 2 minutes, use 5 minutes, etc.


When you start, the point is to focus on this practice, so you don’t want to worry about solid running programs.


Tell yourself that you are creating a habit, not a competitive body. Try to improve your posture gradually every day.


5. Rest Before Fatigue

Because you want to run every day, you can't give it to your 100% every day. If you go out every day, you will be tired after a few days.


Listen to your legs. If your muscles are aching, go for a 30-minute walk. Remember: You build a habit - consistency is key.


Even if you have a lot of progress, stay calm before you get tired. You do not need to run every day from the start.


It took me 8 months before I ran 6 days a week. Before that, I would run for 4 days and travel some days. And even before that, when I started, I ran 2 times and walked for at least 30 minutes a day.


6. Buy two pairs of running shoes

This is the easiest thing on this list. I hope you get a pair of running shoes.


My feet are a little higher when I run. So I have one pair that has support, and one that is designed for neutral runners.


Try not to wear the same shoe twice in a row. Also, I like to change shoes. Running feels different with different shoes - and ever since I started running in neutral shoes, my calling has been less.


If you are determined to run every day, you need a gear to support that habit. How much does a gym membership cost? I don’t find that people are trying to save money with active gears while paying for gym memberships that they don’t use.


7. Love it

The effect on your body and mind is magical. I love talking and learning about running.


Hardly the case is not a technical book - every athlete should read Haruki Murakami's What I Talk About When I Talk About Running. It's good news for why people are running.


I also keep a record of all my running. I use a heart rate monitor to train in detail these days. And right now, I’m getting into the diet of runners.


Running is a fun sport that does not bother you. There are endless ways to train, and there are countless places in the world to run.


Opportunities are endless, as is the road ahead.


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