6 Tricks that help you not to miss a workout

Every year, many Americans make resolutions to improve their health and get in shape. They plan to go to the gym or start running outside. According to recent statistics, only 35% of people keep all their resolutions, while the rest give up after a few weeks or months.

What happened? Why didn’t they follow through? I’m sure these people were 100% committed, with good intentions, but they lost their enthusiasm and motivation to pursue their goals. It’s a fact that when you start something new, staying motivated is difficult, especially in the beginning. Running is no different. It's hard, and it requires consistency. We can talk about races, techniques, and strategies, but if you are not consistent, you can’t go farther.

It’s a mental game. If you want to become a strong runner, you need to develop mental strength. You need motivation to put your shoes on and leave your house. You need resistance to run the first few minutes when you dream of your comfortable bed. You need focus to keep pushing during hard or long races. You need grit to complete the final mile. Ok. Let’s start with the first step: how to win the resistance, by putting your shoes on and leaving your house.

As in everything, the most challenging part is to start. So, you need to trick your mind. It’s a matter of overcoming the first 10 minutes. Relying on your willpower alone is not enough, especially in the long term. Our brain is used to repetitive tasks, and it keeps us in our comfort zone. When we try something new, our brain creates so many excuses to avoid this new activity—too cold, too hot, too tired. This all-new thing feels like a mountain to climb.

So, how can we overcome the initial resistance?

These are 6 tricks that help you not miss a workout:

Develop a pre-running routine: It’s a signal for your mind that it is time for your run. I find it very useful to follow some rituals, from a pre-run cup of coffee to preparing your outfit.
Create a habit: In general, in order to develop a habit, you have to perform an action repetitively without too much thinking. When it comes to running, do something methodically and repetitively. For instance, set aside time on your calendar for running—pick a specific day in the week at a specific time. This helps to develop a repetitive pattern. Make sure you pick a time that is feasible and can work with your schedule!
Don’t overcommit: Decide how long and how often you want to run. Be careful not to exaggerate—your goal has to be doable, especially in the beginning. If it becomes too hard, eventually you will start putting things off and skipping workouts.
Trick your mind: Decide to go out for just 5 minutes. If you decide to go out for a shorter period of time, it will be easier to accomplish. Then once you’re out and you start running, you will run longer than you initially planned.
Don’t overthink: Don’t let the mind stop your urge to act—make a decision faster. Just do it. Avoid sentences like, “Should I go running? Maybe tomorrow will be better, it’s cold…” Our mind takes 5 seconds to make a decision—beat it!
Have a reward and enjoy your workout: It can be a chocolate drink or coffee, or it can be a hot shower, or anything else. Feel it!

If you want to become a strong runner, you have to develop both your physical and mental muscles.