I struggled with my running workouts for a few years and was not improving as my runs were inconsistent. Frequently, I didn’t have the time or the will to get up for a run, and after a while, I felt guilty for not going out to run. Then, I had a couple of consistent runs, and again, I was training like a yo-yo. It was difficult for me to figure out how to workout consistently for weeks and months. The realization that only willpower and knowing the benefits of training will not make me stick, prompted me to start investigating other runners, especially those who acted like the training was fun and easy, just like sipping coffee. I checked which strategies they use and finally put them in this post. Can I have 10 minutes of your time to share these excellent tips with you?
The Bulletproof Plan to Consistently Workout
Schedule It!
Open up your diary and make some time to train in your weekly schedule. Make sure to set the dates, the time, and the place. It would help if you focused on making it as obvious as possible. Which training are you planning, when will you start, how long will it be? How many times a week will you train? Once it is on your calendar, you’re halfway there.
Make it sexy!
If your workout is attractive, it will be easy to stick with. Schedule with your friends on a walk or meet them at the gym. Listen to your favorite podcast. Watch your favorite TV show while running on the treadmill or biking the stationary bike. This Way, you’ll be more motivated to workout consistently.
Make it easy!
Choose an effortless training that takes at most 20-30 minutes. It should be so easy that you don’t overthink it. Let me repeat it- we focus on something other than targets and effort. The first few weeks are all about repetition. If you plan on walking for one hour, schedule training sessions of 20 minutes. You will not have any excuse to avoid these sessions, and after a couple of weeks, you will gradually progress towards walking for one hour without the struggle. To excel in a habit, focus on repetition, not perfection.
Indulge yourself!
Add immediate reward right after your training. When you exercise, your body releases endorphins, which interact with brain receptors to diminish pain perception and induce a positive sensation in the body and a mood boost. In addition, rewarding yourself after your training reinforces the habit and encourages repetition because it is tied to the behavior. There are many ways to reward yourself, such as saying, “Way to go! , smiling and cheering yourself, listening to your favorite song, buying your special coffee, or make a bubble bath with some bath salts.
Prepare your environment!
- Set aside a specific area for your yoga. It could be a corner in your home or a spot in the gym. A designated space helps signal your brain that it’s time for training.
- Organize Your Equipment: Keep your workout gear, whether it’s weights, yoga mats, or running shoes, organized and easily accessible. If you are planning a morning run or walk, prepare your sports shoes, gear, a bottle of water, and music just next to your bed so it is easy to grab it in the morning and go out.
- Acquire new friends in the gym or join a running club. Your new friends will help you stick to the plan and make the training attractive.
- Eliminate negative environmental influence. Don’t schedule training after a night in a pub with your friends. Turn off work notifications while training. Check How to Set Up a Supportive Environment for Fitness Progress for more tips.
Remember! Repetition is your key to success! If you missed one workout, don’t worry, but you should never miss twice. The repetition will help you build a habit; eventually, without extra struggle, you will find that your training sticks.
Use this bulletproof note to make your training stick.
