How to keep the desire to run as a daily habit

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Nicole Hagobian, a marathon runner, running coach, and sports and exercise scientist at California Polytechnic State University in San Luis Obispo, knows how difficult it can be to lace up your shoes and go out for a run.

Here are some suggestions to stay motivated.

Schedule as if they were meetings

Hagobian treats his races the same as his work: with deliberation and deadlines.

“I personally mark them on my calendar as if they were meetings,” she said. “So they become part of what I’m supposed to do that day.”

To accommodate the schedules, Hagobian runs early in the morning. If she’s feeling less than excited, she reminds herself that she’ll feel good when she’s done and tells herself that if she doesn’t run now, she’ll miss out on the day.

ask someone for help

Having a partner or group to run with (or talk about running with) can be a huge source of encouragement, Hagobian said, especially if their strengths differ from yours.

For example, Hagobian prefers “speedwork” (runs interrupted by stages of high-intensity exertion) over long-time runs (runs that maintain a challenging pace for long periods of time). Her running buddy prefers the opposite, so they rely on each other for motivation.

use smart reminders

Visual cues — notes in the mirror, alerts on your phone, running gear prepared the night before — can make it easier to keep going when you’re busy.

Silence negative emotions

Hagobian reframes negative thoughts into positive language. If she wants to avoid running too fast, for example, she thinks, “I’ll start at a moderate pace” (positive) rather than “I won’t start too fast” (negative).

Focus on one mile at a time

When she starts to feel overwhelmed on a long run, Hagobian just focuses on the stretch she’s on. She says things like “I got you, km 1”, “You’re passing by, km 2” and so on.

be kind to you

People sometimes skip runs or cut them short when they’re not feeling well, she said, but skipping a workout often makes runners feel worse.

When she’s a little down, Hagobian said, she pays less attention to how fast she’s running and focuses more on the fact that she’s pushing herself.

Mixing things up by modifying your route can also increase your interest and inspiration for running.

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