Healthy habits linked to sport and exercise are within the reach of anyone; It is a matter of setting out to introduce these changes into your routine and finding that physical activity that best suits your tastes.
In this article we are going to see how to get used to going for a run, exercise routine that can improve our quality of life significantly. We will review some of the benefits of this activity, and also share ways to adopt it as a habit.
What benefits do I get from going out for a run?
Physical exercise is essential to maintain good health. All of us are a combination of mental and physical aspects, so It is necessary to stay active and avoid a sedentary lifestyle
How to get used to going running is a common question among many people who intend to start this activity but cannot find the right way. It is not enough to just have the intention to do it, you need a method that helps you commit to this exercise routine.
The benefits of going running include experiencing a considerable improvement in respiratory capacity, joint and muscle health, as well as the possibility of interacting with other people who also have the same hobby.
Next we will see specifically What are the main benefits of going for a run outdoors?
How to get used to going for a run and make it a habit
In the next few lines we are going to see how we can get into the habit of going for a run. finding the right methods and motivation
1. Choose the right clothes
The process of choosing the right clothes for running is a more important factor than it seems. And it is that When we feel comfortable with the outfit we wear, we are more willing to do any activity, even if we don’t realize it. If the clothing is for a specific activity and adapts to the specific needs of this type of exercise, it represents an extra incentive to get into action.
2. Better morning time
The schedule can be adapted depending on each person’s particular calendar, but It is recommended that we go out for a run in the mornings given that in this phase of the day our body is more activated to get through the rest of the day. This helps us perform more and take longer to get tired, with the consequent reinforcement of our motivation. Indirectly, it helps us commit to the habit of going for a run.
3. Eat well
If we intend to make running a recurring activity in our lives, we must incorporate other healthy habits into our lifestyle that allow us to maintain it. Eating well is one of the most important.
When we have a good diet, balanced between macronutrients and vitamins our body has the energy sources necessary to carry out physical activities without suffering wear and tear.
4. Do stretches at home
Stretching is essential to start any physical activity, avoiding injuries. When we plan to start running often, we can start by stretching before the race. In this way we are sending a message to our brain that physical activity is going to start, and the chances that we will end up being very sore will be reduced
5. Take a medical check-up
If we are going to get used to going for a run, we should also consider starting a check-up with a doctor. Going through a check-up from time to time is a good way to check if our health has improved since we started this stage of training, or if complications have arisen. The first thing also helps motivate us to go running more times.
6. Remember to warm up
Stretching is not the same as warming up; Stretching consists of moving the muscles in such a way that they stretch, placing emphasis on the area that we are going to work. Warming up, on the other hand, is based on performing physical activities with little intensity so that our body can assimilate what is coming
The ideal would be to do a static jogging session at home before going jogging outdoors, for about 10 minutes, and then start the race at a moderate intensity so that the first few minutes serve as a warm-up for the race.
7. Find your own rhythm
Avoid trying to copy other people’s rhythm or routine, focus on yourself If at the beginning you can only last a few minutes of running before having to stop to rest, don’t let that discourage you, little by little you will gain resistance. You simply have to stay consistent in the process; do not let the lack of habit at the beginning demotivate you; soon you will see changes for the better.
8. Set a specific schedule and persist
In order for anything to become a habit, it is necessary to do the activity a minimum of times, approximately for 25 days. Therefore, keep in mind that before going out for a run it becomes something natural, you will have to go through a habit creation process for a few days
At this stage you have to get used to committing to the task, and later it will not take so much effort to motivate yourself. To make things easier, set a schedule beforehand; one that is realistic and fits with your weekly activities.
Something that helps a lot to adopt appropriate habits is what is known as action triggers They consist of taking into account spatio-temporal references as a signal that you must automatically perform a certain task. For example: “When I get back from work and I’m in the hall at home, I’ll put on my gym clothes and go out again.”
9. Go for a group run
Finding a group of people who have the same motivation as us is a way to encourage the creation of a habit of this type.
We are gregarious beings and We enjoy doing things more when we have someone to share the experiences with Furthermore, seeing the progress of others motivates us to continue, inspired by his example. In this way, you will be creating a context of sporting activity in which the risk of you throwing in the towel will be minimized.
10. Get over excuses
It is common that before starting a new activity we experience a series of limiting and involuntary thoughts, which are presented along with certain excuses made by ourselves and that generally prevent us from starting our running trips.
Keep in mind that these thoughts only exist to give you excuses that allow you to stay in your comfort zone. The ideal is to understand that these are unconscious aspects of our person that They have no real control over us unless we allow it
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PsychologyFor. (2024). How to Get Used to Going for a Run: 10 Useful Tips. https://psychologyfor.com/how-to-get-used-to-going-for-a-run-10-useful-tips/