Monika Jassova on Nostr: I always considered running unenjoyable and tiring. I tried a simple 'Couch to 5k' ...
I always considered running unenjoyable and tiring. I tried a simple 'Couch to 5k' plan 5 years ago and it didn't go well - I quit after 2 weeks due to feeling exhausted and pain in various parts of my body.
This winter I got myself a fitness watch and found it features running plans that adapt to individual's fitness level and progress. At that time I was reading Atomic Habits by James Clear which gives tips on how to build a new habit and break a bad one. I decided to give running another chance, this time testing the advice. I picked the easiest plan with the goal to cover 5km by combination of running and walking.
The results? I have managed to finish entire 11 week long plan comfortably without pain, haven't missed any training, and finally did a 5km run with 3 short walking breaks 😁 I've made a habit of running first thing in the morning, fasted. Most importantly, I can enjoy running now and am looking forward to the next plan to cover 5km by continuous running.
So, to build a new habit, try this:
- find a place in your schedule and stack it on some existing habit which will give you a cue (in my case right after waking up)
- make it easy and fun so that you don't have trouble achieving it (the first step could be just changing into your sports clothes, next one go out for 5 minutes)
- reduce friction and automate (I've kept running clothes ready for the morning and the watch would prepare progressive workouts for me)
- consistency is the key, try not to break the chain, if it happens, resume the routine on the very next occasion
This winter I got myself a fitness watch and found it features running plans that adapt to individual's fitness level and progress. At that time I was reading Atomic Habits by James Clear which gives tips on how to build a new habit and break a bad one. I decided to give running another chance, this time testing the advice. I picked the easiest plan with the goal to cover 5km by combination of running and walking.
The results? I have managed to finish entire 11 week long plan comfortably without pain, haven't missed any training, and finally did a 5km run with 3 short walking breaks 😁 I've made a habit of running first thing in the morning, fasted. Most importantly, I can enjoy running now and am looking forward to the next plan to cover 5km by continuous running.
So, to build a new habit, try this:
- find a place in your schedule and stack it on some existing habit which will give you a cue (in my case right after waking up)
- make it easy and fun so that you don't have trouble achieving it (the first step could be just changing into your sports clothes, next one go out for 5 minutes)
- reduce friction and automate (I've kept running clothes ready for the morning and the watch would prepare progressive workouts for me)
- consistency is the key, try not to break the chain, if it happens, resume the routine on the very next occasion