How to Motivate Yourself to Run Regularly

Step-by-Step Guide

1. 1

   Step 1: Begin slowly.

   Most beginners try to go too long or too hard; this is a mistake.
   
   You end up getting too sore (some soreness is normal at the beginning of any new activity) or worse, injured.
2. 2

   Step 2: If you’re out of shape

   After a few weeks of this, start doing some faster walking intervals — quick walking for a minute or two, alternated with slower walking. , That’s warming up with walking for 5-10 minutes, then jogging for a minute or so, alternating with walking rest periods. , Add some time every 2-3 runs, but don’t be too quick to add the distance.
   
   And don’t add faster paced running in yet. , Start slowly, let your body adapt to that, then gradually gradually add time.
   
   Later, when you’re used to running (after a couple of months), you can add intensity. , But don't ignore it; you’ll have a much better experience with running for following it.
3. 3

   Step 3: and especially if you’re pretty overweight (20-plus pounds or more)

4. 4

   Step 4: start by walking 20-30 minutes

5. 5

   Step 5: a few times a week.

6. 6

   Step 6: If you feel you’re ready for running now

7. 7

   Step 7: or if you’ve done the above walking routine for at least a month and are ready to incorporate running

8. 8

   Step 8: start with run-walking.

9. 9

   Step 9: If you think you can run without the walking

10. 10

    Step 10: do it for short periods at first — 10 minutes

11. 11

    Step 11: then 12

12. 12

    Step 12: then 15

13. 13

    Step 13: and so on.

14. 14

    Step 14: Remember that the key principle is this: your body will adapt if you give it time.

15. 15

    Step 15: Accept that you’ll be tempted to ignore this advice and be more ambitious.

Detailed Guide

About the Author