For many the New Year marks a fresh start, which means it’s a time to look at want you want to achieve over the next 12 months, make new habits or break those that aren’t serving you well.
For those who want to make running a part of their daily life, it can be difficult to know what to do to keep it up, particularly if it’s been an activity that hasn’t lasted longer than a few weeks in the past.
That’s why Run 4 Wales Race Director, and double Olympic marathoner, Steve Brace, is here to share his advice on how you can make running a habit that sticks.
Start small: You may have the best intentions but if you do too much too soon not only do you risk losing motivation but you also risk causing injury. Starting small by running for a couple of miles a couple of times a week makes running more manageable, you could even walk/run if you need to or run between every other lamppost. As your fitness increases, so can your mileage (but by no more than 10% each week).
Build a routine: Consistency is key. It’s easier to continuously go out for a run if you’ve made it part of your weekly routine. Going on a certain day and time each week can help it become a habit that you’ll soon miss if you were without. What you do before your run is just as important too – laying your kit out the night before or listening to music that gets your raring to go can help let your brain know that it’s time to run.
Pat yourself on the back: Rewarding yourself when you’ve been out for a run can help build positive associations with it. While many may see a reward with a sweet treat, it doesn’t have to be – a hot shower, a refreshing smoothie, your favourite film, a massage or even some new kit all count.
Make it fun: Running doesn’t have to be a slog and the more you do it, the more enjoyable it will become. What’s important at first though, is that you make it fun so that it’s something you’ll want to continue. Maybe it’s going to your local parkrun, finding a running buddy or joining a group, or even taking some time for yourself by running to your favourite music or podcast.
Hold yourself accountable: Letting people know of your goals and intentions will make you far more likely to stick to them. Write them down, put them in the diary, tick your runs off on a board. You could even team up with someone who has the same aims as you, either running with them or getting them to check up on how you’re doing.
No excuses: A positive mindset is everything. It’s so easy to find a list of reasons why you can’t go out for a run – maybe the weather is bad or the terrain not quite right. But get tough, think of your goals and all the reasons why you can do it, then put on your kit and get out the door.
Set a goal: Having a goal to work towards is hugely motivating and will keep you spurred on, even if you don’t feel like going out. Run 4 Wales has a wide range of events coming up for 2025 including a number of 10Ks, half marathons and a marathon.
First up is the ABP Newport Marathon Festival in April. July sees both the Porthcawl 10K and Rabbit Run take place, with the Brecon Carreg CDF 10K early September and the Cardiff Half Marathon rounding off the event season in October.
