How to start (and maintain) a running habit

Running is a great way to keep fit, but it can feel like a marathon effort when you’re starting from scratch. Here’s how to start the habit – and stick to it.

If you want to take up running again and you’re a little rusty – or you’re lacing up your sneakers for the first time – it can be a challenge to get started. But with the right motivation and a goal broken into achievable milestones, you’ll be racing towards the finish line in no time.

To maintain a habit, you need an ongoing motivation to keep you accountable. Runner David Gallichio was working full time and feeling unfit when he decided to get moving. “I started from nothing. I hadn’t really exercised for five years,” he says.

He set his sights on a 10-kilometre running event, initially working to improve his distance each time he ran. “I got through the 10 kilometres, then I starting working towards the half marathon,” Gallichio says.

Whether you’re aiming for five kilometres, a marathon, or simply to feel a bit fitter, make the journey as enjoyable as the destination with an upbeat playlist or a training session in a scenic location.

Warming up is essential. You’ll be using muscles that haven’t been put through their paces for a while, so this will ensure you avoid injury and recover more quickly and easily.

It’s a good idea to invest in quality running shoes so you’re not putting too much pressure on your feet and ankles, too.

When you hit the footpath for the first time, set an achievable goal. That might be walking and jogging a one-kilometre route, or doing an extra lap of the oval at your local park. An app like Couch to 5K Run Training or AAPTIV can help you reach those incremental targets.

Gallichio chose a training app and followed it for six months. He admits the main challenge was finding the time to get out before or after work. “To form a habit, I made running a priority in my schedule. I made sure that I ran each Tuesday, Thursday and Saturday,” he says.

Some researchers have argued that it takes 21 days to form a new habit, but there are variables. If you have a busy week at work or family demands and it feels impossible to allocate time, you might be tempted to throw in the towel. The key is to accept these dips in momentum rather than giving up all together.

A realistic, positive outlook will help you to push forward through setbacks and make running part of your lifestyle, even if you don’t take to the track every day.

To boost your chances of making running an integrated part of your life, take a holistic approach. That means eating well, getting enough sleep and taking time to recover. The endorphins and added energy might spur you on, too.

If you’re building up to long distances, consider a nutrition plan. When Gallichio was training for the Melbourne Marathon a few years ago, he consulted a professional to ensure he was managing his diet correctly.

“I thought that a litre of water when running 24 kilometres or more was enough. Once I’d spoken to a high-performance professional and improved my fluid intake, I had no problems,” he says. And to anyone considering taking up running, he adds: “If I can do it from the shape I was in, anyone can.”