Many people start out with the intention of beginning and sticking with a running program. However, for one reason or another, the majority of them will quit before even really getting to enjoy all the benefits of running. So, it’s important to start off on the right foot. Read on for some tips on getting your running program started correctly.
First of all, you need to set a time to run – and stick to it. A big reason that many want to be runners quit is that they don’t make they’re running a priority. With all the benefits that you gain from running, you need to make sure that it is important for you to get it done. If you have the attitude that I’ll get it in sometime today – it probably won’t get done. So, make sure that you set aside a certain time each day.
Make sure that you don’t start out by trying to do too much too soon. This will cause you to get frustrated and want to quit. It can also cause you to get injured if you try to do more than your body is ready for. You want to start slowly and get your body used to the running program. Especially if you haven’t done any exercise before.
Running and Consistency How to Make Running a Habit
To join the ranks of powerful runners, you need to achieve staggering consistency with your running practice. One of the best ways to achieve consistency with your running- or with any other activity-is via the forming life-long habits. See, human beings are creatures of habits. We’re not that creative. In fact, we’re bound to repeat almost the same mental and physical patterns from one day to the next. Everybody dreads change.
Fortunately, habit-forming is almost an exact science. By following the right habit forming strategies, you too can turn your running practice into a daily habit, thus see your athletic performance soaring and reaping the biggest health rewards.
Without further ado, here are three habit forming conditions:
Make a Clear Plan
The first step is to achieve clarity with your running resolution. Being in the dark does not help. It only adds to the confusion and bewilderment. Instead, make sure to sketch out the perfect training program according to your schedule, fitness level, and training needs. Don’t try to run in someone else’s shoe, instead, find what works best for you. Failing to plan is planning to fail.
Commit to Four Weeks
All you need to build a habit is four weeks. This is the conclusion of most studies conducted on the subject. For instance, in his book, Tony Schwartz emphasizes the importance of non-interrupted practice for at least 21-day for building a habit. He calls it the ritual principle. Therefore, make sure to stick with your running routine during the early weeks of training.
Don’t get me wrong; it’ll get harder- especially during the 2nd week, but it’s worth the sweat. Usually, after the 4th week, the practice will get ingrained and won’t need much thought to do it.
Use Accountably Programs
Relying solely on yourself as the main source of motivation can prove difficult. Therefore, you need to call for the assistance of a family member or a friend to hold you accountable for taking the right actions. Success is not a solo journey; you need other people to provide you with support and comfort-especially during harsh times when you fee just like quitting.
An accountable partner can help you ensure that you’re doing what needs to be done to achieve your desired outcomes. This partner can also inflict the right punishment if you started to veer off the right course. Nevertheless, seeking perfection is the recipe for disaster. Instead, make sure to find a balance between your life and training practice.
The Proper Way To Ice A Running Injury
Most runners have heard that whenever you feel something that doesn’t quite seem right, you should ice the area. And, usually we do it – but do you know why? Here are some tips on why you should ice a running injury – and the proper way to do it.
Icing a running injury is done for several reasons. First of all, it will help reduce any swelling that occurs and reduce inflammation. The icing will decrease the blood flow to the affected area which will help reduce the pain. And, just the icing itself will help to numb the pain right away for some instant relief.
You want to make sure that you are getting the ice on the area as soon as you get in from your run. The sooner that you can ice the area, the quicker it will help. Studies have shown that icing doesn’t help much if you wait 24-48 hours.
When you are icing your injury, move the ice around in a circular motion. You don’t want to let it sit in one spot very long. Basically what you want to do is to have an ice massage over the area. As you are icing, you should keep the area elevated. This will also help keep the swelling down.
Don’t ice the area for more than 15 minutes. You don’t want to ice for too long and possibly cause frostbite. Then, after about an hour, you can begin icing again. You can keep repeating the icing process as long as you allow the area to warm up. Make sure that it is warm again and feeling normal before you start icing again.
My Preferred Way
My favorite way to ice an area is to put ice cubes in a washcloth and use that for the massage. This also keeps a layer of cloth between the area and the ice. Many runners use ice in Ziploc bags. This works great, also. Another way to have your ice ready is to keep paper cups filled with water and frozen in your freezer.
Then you can peel part of the cutaway and use over the injury. And, I’m sure you’ve heard of runners that use packages of frozen vegetables. There’s no need to go out and buy a fancy, expensive ice pack – there are several things that you have around the house that works great.
Icing a running injury is a great way to get back on the roads. Hopefully, these tips will help you to do it properly!