Turn that thought into action
Let’s say you’ve decided to make a change in your life, an attempt to do something for you, or something for your health. How do you make it stick?
The initial decision is often the easiest and, if I was a lawyer calling evidence in this case, I’d make New Year’s resolutions exhibit one.
You know how it goes: big commitment made on January 1; by mid-January, it’s becoming harder to keep at it; by February, it’s a distant memory.
Over recent months, plenty of people got outside exercising; for many it would have been the first time in a long time.
Walkers, runners and cyclists replaced the traffic.And it felt good, right? So how do you make that new experience become a regular part of your life?
After decades of being a runner, I’ve tried and tested what works and what doesn’t. And there are some foundations that will help.
Form a habit
It’s no good just thinking you will squeeze a run or a walk or a ride in at some time during the day. You’ll end up putting it off.
The key is to do a bit of planning. Think about what days and what times of day you could possibly get out for some exercise, and lock it in.
Be realistic – there’s absolutely no point thinking, ‘‘Oh, yes, I can get in 30 minutes after the pub quiz every week’’. It ain’t going to happen. You’ll end up staying behind for one for the road by week three, I guarantee.
Equally, there’s no point committing to getting up at stupid o’clock every morning. By the end of the week, you’ll be a wreck, and that’s no good for anyone.
Making a decision that I was going to become a morning runner was a turning point for me.
Back before kids and other grown-up obligations, I used to just find time to run when I wanted.
But once life and family became busier, it became harder to find that time, and easier to make excuses (or feel too guilty about the prospect of nipping off, leaving the family behind).
So I set the alarm and got up to run. I know when I run – the mornings, before work, before the rest of the house is awake. That way I get it done. And now, it’s a habit.
Ignore the voice in your head
You know the voice. It’s the one that starts the second you hear the alarm. ‘‘Shhhh . . . go back to sleep – it’s too early.’’
Learn to shut that voice down the instant it starts. Do not hit the snooze button – it’s a dead end pathway – and you need the path that will take you out the door.
Once you’ve set the alarm the night before, that’s it, lock it in. (OK, of course there are exceptions – you spend the night with a sick child, you need to sleep).
Make it non-negotiable. The alarm goes off – I’m up. That same voice will pop up with other unhelpful suggestions, too, if it’s anything like mine. ‘‘Ohhhhh, that rain sounds heavy.’’ Or, ‘‘Didn’t Dan the weather man say it was going to be frosty this morning?’’
The way to thwart this is to be prepared. Get your exercise gear ready the night before. And if it looks like it might be raining, or cold, make sure you have the right clothes ready.
By the way, it never is as wet or as cold as that voice is alleging. The battle is getting out the door.
Find some mates
There are a couple of reasons why running or walking or riding with friends makes things seem easier.
First, it’s a lot harder to hit the snooze button if you know someone’s waiting for you and you’ll be letting them down.
Most importantly, it’s more fun.
I enjoy running on my own – it’s a good way to clear the head, or just have some time to myself.
But, trust me, it’s much easier to run with friends.
We’re social animals, after all. If you’re chatting with someone else, the miles will fly by so much faster.
Friends will motivate you, too. You’ll want to keep improving.
And besides, it will feel like you’re in this together, rather than it being a lonely trudge.
Set a goal
Setting a goal is a great motivation and now there are races appearing back on the calendar, it’s time to start making some plans.
Make it something realistic and something you know you’ll enjoy.
Having a goal gets you out of bed, makes you do those runs you’re on the verge of missing because, in the back of your mind, you know you’ll pay the price if you skip training too much.
Most importantly, though, it’s something to look forward to.
A reason to celebrate the time you’ve put in.
A celebration of the fact that you’ve stuck with something you decided to do.
Eugene Bingham and Matt Rayment are hosts of a trail running podcast, Dirt Church Radio. Learn more at dirtchurchradio.com or get in touch via email dirtchurch radio@gmail.com