Start Your Run Habit: Week 1

So you want to start a run habit, and you don’t know where to begin?

No worries. You came to the right place. We’ll make this easy. We’ll set up a goal and then take it step by step. Simple. Straight forward. No muss, no fuss.

Let’s a set a goal for our first week…

Week One Goal: Prove it to yourself

The 10 No’s to bring on a run

Week 1: Prove it to yourself

Follow this easy step by step process:

1. Map out a half mile out and back. This will give you a total of 1 mile. The easiest way to do this is to measure out the distance from your house. That becomes your go to 1 mile route.

2. Run it. Do it right now. In whatever you are wearing. Doesn’t matter. Put on some kind of athletic shoes and head out the door. Run out a half mile and run back a half mile for a total of one mile.

3. Repeat for 7 straight days. Do it all on your own. If you miss a day, no worries. Just start over again. Failure isn’t a bad thing. We’re starting from nothing so it’s bound to happen. No sharing your progress on social media. You are prove this to yourself - not any one else. You can do this!

If you need a nice short recap, feel free to grab the following cheat sheet for Week One.

See you on Week Two.

Week One Recap

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Start Your Run Habit: Week 2

So now you’ve proven it to yourself. You can run everyday for a week. Where do we go from here?

It’s time to build momentum and we’ll take the same approach as last time. We’ll step up a goal and take it step by step.

Let’s set a goal for Week 2:

Week 2 Goal: Build Momentum

Week 2: Build Momentum

Follow this easy step by step process:

1. Introduce on simple tracking mechanism. This could be anything from just writing something down on any notebook or piece of paper. It doesn’t need to be fancy. It doesn’t need to be well thought out or planned out for every single detail. Something that just marks down that you ran for the day. Feel free to use one of the many trackers on this site for this step.

2. Run it. Just like last time. No distractions. No fancy running clothes. No GPS watches. Just run with what you have.

3. Mark down your progress. After you’ve done your run for the day. Check it off! You deserve it!

If you need a nice short recap, feel free to grab the following cheat sheet for Week Two.

See you on Week Three!

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Start Your Run Habit: Week 3

So you’ve built momentum, now what?

We practice consistency. Yup, it’s the same as last time. We’ll set a goal and take this step by step.

Let’s set a goal for Week 3:

Week Three Goal: Build Consistency

Two week run tracker

Week 3: Build Consistency

Follow this easy step by step process:

1. Reuse the tools you already have. No need to get out and get a fancy training plan or move to a crazy spreadsheet… yet ;-). Just leverage the same tracking you’ve been using just add another week.

2. Run it. Same as last time. No distractions. Focus on how you feel before you run and after your run.

3. Mark down your progress. When you’re done. Check it off! You earned it!

If you need a nice short recap, feel free to grab the following cheat sheet for Week Three.

See you for the last week - Week Four!

Recap: Week 3

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Start Your Run Habit: Week 4

Start your run habit: Week 4

So you’ve been consistent? Now what?

It’s pretty simple. We close it out. Just like the past 3 weeks, the goal has been set and now it’s time to finish it out!

Week Four Goal: Complete Your Goal

Week Four: Complete your goal

Week Four Goal: Complete it!

Follow this easy step by step process:

1. You’ve got this.

2. Run it. No distractions.

3. Finish strong.

If you need a nice short recap, feel free to grab the following cheat sheet for Week Four.

See you when you crush your goal!

Recap: Week Four

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