So you started running during the stay-at-home, what now?

How to use exercise as a keystone habit.

If the parade of humans passing by my window everyday over the last 6 weeks is any indicator, a lot of people have taken up running during the pandemic.  Why not?  You’re working from home.  You don’t have to commute. The weather has been nice.  No excuses not to get out and take up that fitness routine you’ve always hankered for.

Well now folks, taking the long view, these new runners/joggers/walkers are going to either give up in a week or may be competing with us for Boston Qualifying times 2 years from now.  The question is, How do we help them stay with it?  How do we graduate them from incidental joggers to a lifestyle that includes fitness?  Do they even want or need our help?

Here’s some advice you can share:

1. Focus on creating a habit. Most important thing is to create the habit.

Habits are made in 20-30 days.  The new behavior needs a month to sink in.  Habits go through a number of phases.  The first phase is one of commitment and enthusiasm.  This only lasts for a couple days.  That’s why most resolution type projects last less than a week.  You lose the enthusiasm and stop.

That’s why you have to commit to the whole 20-30 days.  That’s why you have to go in expecting low points and bad days and days when you just can’t bring yourself to do it.  On those days you are just going to have to show up anyhow.

2. Don’t try to do too much.

Set yourself up to succeed, not fail.  Don’t worry about diet or shoes or anything just get out and do a little something every day.

What gets people in trouble is setting high expectations that they are going ‘change their whole life, gosh darnit!’  Then the process quickly becomes overwhelming and they give up.  If you can’t do it all why do any of it.

Set the bar low so you can feed off success.

3. Expect there to be challenges along the way.

Human nature is to expect a nice linear upward improvement.  But that isn’t how organic systems work.  Success is s squiggly line. You’ll have good days and bad days.  You have to set this as the expectation, cut yourself some slack and keep showing up.

Showing up is the goal.  Nothing else.  Forget about your expectations and what you’ve convinced yourself is supposed to happen and just execute.  Life is about showing up.  You committed to the long-term project now you have to see it through.

4. Sore isn’t bad.

Remember when you first started exercising?  Maybe as a kid when you signed up for some sport?  Remember how sore you were for a week before your body got in shape.  That’s going to happen.  It’s ok to be sore.  That’s your body waking up.

It’s ok to run when you’re still sore from your last run.  As long as it’s not a sharp pain.  An easy run or walk is a great way to clear muscle soreness by getting some blood flow to the area.

5. Have a plan. Because you have these low points where you will just have to show up, you need to have a plan to fall back on.  There are many learn to run plans out there. A popular one is the couch to 5K.  Another is the NYC Road Runners learn to run program.

Frankly it doesn’t matter.  Pick one and follow it.  Do what it says.  Then on those days when you just show up you have a script to follow.  Having a plan saves you the mental energy of having to figure out what to do.

Most of these plans are 90 day plans.  90 days is a long time. I’ll give you a pro tip.  If you’re struggling with the plan, drop back a week or two.  This will make it easier but still give you the structure you need.

6. Get a coach?

If you can get a coach do it.  They will give you accountability.  Even if it as just a member of the local running club to check in with every day.  Having an accountability partner in crime will raise the probability of you showing up.

7. Keep a log.

Should you keep a log?  Yes, for these early days make the time to keep a log.  It will give you a way to enter your progress but also a place to vent your frustration.  It’s the running equivalent of a daily journal.  It’s good for your head.

8. Don’t care what other people say or think.

New runners are squeamish about being judged.  Rightfully so.  Make a deal with yourself right out of the gate that you don’t care.  You are doing this for yourself.  This is for you. Every time you show up you are celebrating you!  Screw everyone else.  They’re just jealous.

9. Don’t buy crap.

The secret to becoming a life time endurance athlete is showing up, not what you wear or carry.  Feel free to buy clothes and equipment that makes you feel prettier or more enabled, but remember you don’t need it.  Be especially cautious of people recommending shoes.  Keep it simple.  Shoes are a religious topic among runners.  Start simple and find your own way.

10. It gets better.

Most of your beginner running plans will have a longish run at the end of the week.  20 or 30 minutes of continuous running may seem ridiculously hard when your body is screaming at you at the end of the first block.  It takes some time for your body to figure it out.  You’re not going to die.

Push through these hard, panicky times and relax.  Before you know it you’ll turn the corner, in more ways than one, and it will start to feel good.  Well, at least not terrible.  Stick with it.

Remember, running, and exercise in general, is a keystone habit.  Once you have this habit it worms its way into the rest of your lifestyle.

Having a run on the calendar for a hot morning makes that late-night glass of whiskey or cigar a lot less appealing.

Looking forward to a race makes you think twice about that 5^th slice of pizza.

Having an exercise routine is a core part of a healthy lifestyle.  It creates gravity to pull the rest of your habits in line.

Celebrate yourself.  You have chosen to live a better life.