How to make a habit of running every day

Still think running isn’t for you? In fact, you just need to start and stick with it for a while. After all, habits take time – you can’t skip a few workouts and be back on track.

World Class trainer

When running becomes a habit, it will bring you pleasure.

How to make running a habit?

To start running and develop the habit of doing it every day is actually very simple. The most important thing is regularity and gradualness. It is not enough to just put on a tracksuit and rush from the start. But beginners very often make mistakes and for this reason, they forget training.

This can be avoided if you follow a few rules.

Start at a slow pace

Many people start running fast from the very beginning, which dramatically increases their heart rate. With rapid breathing, according to the trainer, you will only last a few minutes and you will probably end the workout. The first time you should start with a slow pace – even if the movement will be at walking speed, it is not terrible. The most important thing is that you feel normal and your breathing is even and calm.

Remember that regular repetition of the same actions gives results, and in the future you will get only pleasure from running.

Do not forget about warming up

The coach notes that before running it is important to do a warm-up to prepare the muscular frame, joints and ligaments for the upcoming load. It is important to consider footwork to minimize the risk of injury to the ankle, knee joint, lower back. The shoulder girdle should also not be forgotten, because during the running pace, oddly enough, we set the pace with our hands, which are very actively involved in this process.

According to the coach, running shoes should be comfortable, and the shock absorption (technology that partially absorbs shock load) should be appropriate to your weight. An athlete with a low weight should not take sneakers with good cushioning, otherwise he will flop like on a trampoline.

And, conversely, shoes with low cushioning will not suit the “heavyweight” – the landing in this case will be hard.

The size of the shoe should also be taken into account – it is important that the big toe does not rest on the toe of the shoe. During running, the foot will slightly increase in size, so it is better to take sneakers with a small reserve.

By the way, it is desirable to run in park areas. Because the treadmill itself sets the speed and moves under your feet canvas. Still, it will be more effective to run on the ground.

After how many days will you get used to running every day?

According to the running coach, you can switch to daily jogging when your body gets stronger.

Sergei Kuzminsky

World Class coach

You will take running for granted. Just like the routine of brushing your teeth every day, you can form other habits. In the future you will be able to adjust your training process by intensity in a weekly cycle and progress in this direction.

Any habit is formed within an average of 21 days – after another two to three months, it stays with you forever. If you don’t skip workouts and run regularly, your body will adapt sooner or later. When you get used to this action, you will no longer be able to do without it.