▷ Are you starting to run? This is how we persevere!

A New Year’s resolution, a conversation with the successful colleague who’s been doing it forever, a look at the scale: anything can be the first step towards the decision to start running (jogging or walking). My trigger was the desire to be fit for my company, my customers and my new products. So I started hitting the slopes mid-year morning. I’m running towards the dawn!

Here’s how it really works!

This has been going well for 3 weeks now. Hand on heart: I only missed meeting with myself twice (aching muscles, oversleeping). What did I bring with me for my “Morning Run 4km” project?

Actually write an appointment with yourself on your calendar. At least at the beginning. Once your running date has established itself as a habit, you won’t need it anymore. Habits relieve you of the pressure of constantly making new decisions or even overcoming them. So make your morning run a habit.
Don’t try too hard. It doesn’t have to be a half marathon. Small steps (literally!) are easier to implement than the big plan. If you’re not entirely convinced that you really need to go for a morning run, outsmart your inner weaker self with this trick:
On the first day, put your running shoes on and off. On the second day you can look out the door to see the weather. You finally want to start running on the third morning at the latest – unfortunately only 5 minutes are allowed. With this salami tactic you convince yourself that you have no problem meeting this deadline for your goal. The impatience to finally start increases and the first «real» race seems like the first success. And that’s what it is.
You don’t need any fancy equipment. Start running (be careful: if you are unhealthy or elderly: a visit to the sports doctor or a check-up is your friend). Contrary to what you might think, the new fitness tracker does not motivate you to keep going in the long term. If you quickly realize that your personal fitness program works best in an indoor pool, you will have saved money and no longer have unnecessary items lying around.

Find your rhythm

If you’re not sure what you really want or can do, you should start small and experiment with pace or running style. I started with a brisk walk and added more and more jogging inserts. I felt good and could be further improved. But it doesn’t have to be this way for everyone.

But maybe Nordic walking is more for you. So start with that and see if you want to stick with it. The important thing is that going out several times a week becomes a habit that you don’t want to lose again. So listen to yourself, find your rhythm, your sport that most helps you overcome your inner weakness and become active.

Motivation is everything!

Going to the slopes in the morning when everyone is still asleep or sipping your first coffee: why do it? You should have a clear answer to this question before starting your new habit. The clearer and more convincing this answer is for you personally, the easier it will be for you to stick with it and continue after the initial enthusiasm (or after the first problems).

Each person plays several roles at once in their life: you are an expert in your field, a father or mother, an entrepreneur or an employee, a hobby photographer or a member of a party, a connoisseur or a traveler. In every role there are things that drive you, things you want to do, experience and achieve. Then ask yourself what your new habit will bring to one or more of your roles. Why and why do you want to run regularly?

Maybe you want to get fit enough to tackle more challenging hikes? Or would you like to do something about your appearance and attractiveness? Are you looking to connect with a group of like-minded people pursuing a healthy hobby? Or you want to combine self-care with a creative break where no one can bother you because you’re simply not available.

The more precisely you know the answer to these questions, the greater the chance that in the long term you will find your rhythm and move forward. For additional support, it is best to look for something that strengthens your personal motivation.

Do you want to run with others? This can happen during an ongoing meeting that you find or organize via portals such as Nebenan.de, the local VHS or via Facebook. Also take a look at your supermarket’s noticeboard.
Are you performance-oriented and want to measure your success? A running app like Strava shows you how long, how far, and at what pace you ran.
It’s even easier with an app that tracks your new habits and shows you if you’re staying on track (e.g. Momentum)
Are you running for a creative break? Express your ideas on the go on your smartphone (voice memo) or remember them using the Loci method. This is how you take your “loot” home.

Give yourself a transition

You come back from your run and feel the endorphins rush through your body. Now it is difficult to move directly to another focused activity. So it’s best to create a transition ritual to start your productive morning: