I ran consistently for the past five years – this is how I started and continued

Before 2020 if you were to ask me to run 2.4km voluntarily, I'd dread it. I'd experience side stitches, shin aches, and be out of breath before hitting 600 meters. When Covid-19 hit, my relationship with running changed for the better. I started to run consistently in the effort of keeping active which was the only activity permitted amongst the strict regulations and well-advised of staying at home.

Starting is hard

As with every arduous task, starting is often the most difficult. It feels like every little thing can be an excuse to coax myself out of running – I feel bloated today, the sky is grey, the park is far away, my favourite shirt is in the washer. I needed to make starting easier by removing all these pesky mental barriers.

Fun fact! Did you know that 50% of people would quit on their new years resolution by the second Friday of January? This year's was 10th January.

That is when prioritisation is key. I set a time and blocked my calendar for a run. I started out with 6.30pm every weekday for a run. This calendar event must be honoured and I do so by changing into my running gear, grab my keys, phone, earpiece and get out the front door. By automating these simple steps, I've considered it as the beginning of the run.

Staying consistent is even harder

Consistency is key for any progression and when I just started out running, it was the little things that helped me stayed consistent and motivated. For each run, I use the Nike Run Club App's guided runs to start. There's a selection of runs according to duration or distance and I choose whatever I feel like that day. Guided runs made me feel less alone with a friendly coach (my bias is Coach Bennett) who is encouraging and is able to teach me how to run and I can correct my run along the way.

Small steps and small wins

For any thing that I start out with, I keep myself motivated by celebrating the small things. I mean the tiniest milestones. I celebrated when I could run non-stop for 2.4km. Later, I celebrated when I completed 5km. Or when I "unlock" a new route to run at, had a run that was pain-free, and have my fastest average pace at 8'00" (I'm a very slow runner). I set up a simple reward system where I'd buy an isotonic drink from a nearby store if I hit 4km. These were things I look forward to when I end my runs.

Track everything

Tracking is super helpful to make progression tangible. It's boring with numbers and charts but to me, it tells a story of where I started and how much I've improved since then. The app makes tracking easy but it's also about how I felt about the run. I input the level of effort I felt (on the scale of 1-10, 10 being it's the hardest run ever). I also note if I experienced shin splits (which is very often) or other pains.

Be okay with set backs and focus on the next starting line

When faced with a set back, it's disappointment that I have to handle. It's disheartening and I lose motivation when the effort doesn't seem to amount to an ideal that I have in my head. This is when I have to be kind to myself. Every run is going to be different – the route, weather condition, my mood, even down to diet. And sometimes, it's the wiser thing to skip a run – especially if I just recovered from a muscle ache or was on medication. It's okay and totally normal to experience set backs. The important thing is to get back on that starting line another day.

Stay flexible

Once running became more of a habit, it was when I started to deviate from my fixed schedule of 6.30pm. Especially when work gets in the way, or there are other commitments going on – like meeting a friend for dinner. With more confidence in running, I started to schedule my runs around other things in my calendar. I made a small rule that enable this flexibility while staying consistent - I have to run at least three times a week. It could be a really short run, or a morning run, or to prioritise my runs on the weekend instead.

It's about running, and it's not about running

This above quote is my favourite from Coach Bennett. The habit of running can be applied to any thing else that you're building up a habit of. I have to admit that I don't run as regularly as I did back in 2021 and that's because I'm trying to balance cardio with strength training since last year. However, starting to love running and making it a habit taught me that I can run, and it's easy to incorporate running as cardio in my fitness journey.

I'm employing these tips for my current weight loss journey and for this blog to remain consistent in writing (with recurring calendar events set for Mondays and Thursdays). It's nearing the end of January and I'm glad to report that I'm pushing past quitter's day. You can follow me on TikTok where I document my runs and workouts, and other creative hours. Lastly, I hope these have been helpful, or at least inspire you to start or continue on with your journey.

Till the next!

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Little lines of afterthought:

• What is something you wish to start and stay consistent with?

• How would you pick yourself back up to get back on the "starting line" again?

• What would you reward yourself with?