Last week I watched a video from one of my favorite running YouTubers, Kofuzi, in which he discussed tips for people who either want to start running for the first time or used to be runners and are looking to get back into it. I thought his whole video would be helpful for people who are struggling to get into running, but his emphasis to make running a habit stood out to me as the key piece of the equation.
I watched Kofuzi’s video the day after I posted a blog about the importance of consistency, in which I said just getting out and getting a run in – even if it’s not the perfect workout – is better than not running at all. This is an important contributing factor to the overarching idea of forming a running habit.
When you’re starting out as a runner, just the process of making running a habit can be a struggle. In these first few weeks the quality of your workout doesn’t matter as much as just getting out and running. Depending on your fitness level, this might not mean running the entire time. It’s okay to mix running and walking, the important thing is that you’re getting outside and forming the pattern so that the next time it’s a little bit easier to turn the doorknob and get into your workout.
Another point I want to draw out is that this applies for longtime runners who are coming back to the sport after some time off. I’m currently in the middle of a return to running after having Covid-19. One of the things I’ve been reflecting on is my need to make running a habit again. This is something where I feel like people who identify themselves as runners can almost have a sense of shame in thinking that they shouldn’t struggle to get back into the pattern of running five or six days a week because they’re already runners. While this is understandable – and I’ve experienced it myself – it defies the science of habit formation.
Charles Duhigg writes in his book, The Power of Habit, that habits are formed in a loop consisting of a cue, a routine, and a reward. A cue is what instigates the action. Many runners who have already formed the habit of running describe this as a sense of itching for a workout. Some people have imposed cues on themselves such as their alarm in the morning. The routine is the actual act of running. Finally, a reward is what reminds you why you did that routine to begin with. Oftentimes this is the dopamine released during exercise. For some people, having a post-run shake or recovery drink creates the reward aspect.
While the cue and the reward are important aspects of habit formation, it is important not to become too caught up in the specifics. The key piece of making running a habit is to run. Turning the doorknob and getting outside, regardless of the workout, is more important than any alarm or recovery drink. Remember, you can’t have a reward without the routine and, likewise, cues fall short without a following action.
At the end of the day, don’t worry too much about the finer points for a while. If you’re trying to get into running (or get back into running), just focus on getting a few runs in this week. Before you can really dive into a training plan, turn running into a habit. If you got three runs in last week, try to get four this week. Don’t get discouraged if it takes a while for things to get easier, it can often take up to six weeks for a habit to truly take hold. As it becomes easier to get out the door and run, you can start paying more attention to pace and distance. If you start slow and focus on just integrating running into your day in whatever capacity is possible for you, you will soon start developing a baseline and be able to start training more specifically.
How has your running journey been recently? Have you struggled to get out the door and run consistently? What are some ways you have found to turn running into a habit, and were they effective?
If you liked this article, check out: Consistency in Running: Accountability Matters.