running consistently

Life’s prize wheel has not gifted me with innate running speed — or a light, lean body type that makes a zippy pace more likely. For me, speed is a fickle master, whose mysteries I cannot perceive. 

Instead, I define my running by the one thing within my control: consistency. Barring injury, I start (and finish) 99.5% of the runs on my plan. My ability to get out there would win an Olympic gold, if there was a podium that rewarded such things.

 That doesn’t mean I greet every run with enthusiasm and joy. Instead, I have are a couple of tricks up my arm sleeves to stay running consistently and git’r’done:

  • Play Tetris with your schedule. All of our schedules are full, but there is always a space that a run can fit into. When you find the right block that fits into your day of driving, working, grocerying, and all your other tasks, lock it in by writing it down.
  • Don’t talk yourself out of it. You will always (always!) find a reason not to run. If the clock says it’s your appointed running time, then run. 
  • Remember that a run doesn’t have to be 60 minutes or 5 miles or 10K. If your schedule allows for 27 minutes or 3.4 miles, awesome. Way to get it done. 
  • Pick your outfit and put it someplace where it will get in the way. If I have to keep moving my workout gear because it’s on top of my keys or phone, I feel guilty enough to get out there. 
    • Corollary #1: If you are running first thing in the a.m., lay your clothes and gear out on the bathroom floor so you can change as you finish your morning pee. You’ll be out the door before your brain catches up.
    • Corollary #2: Never put unworn running clothes back in the drawer. 
  • Use stickers—or whatever else give you a visual reminder of progress! Once you complete a run, mark it. Use stickers on paper printouts. Highlight text in an google doc. Look at all the progress you’ve made when you’re feeling sluggish. 
  • Bribe yo’ self. I only listen to new episodes of my favorite pods when I’m running. Same with plot-heavy audiobooks. The only way to know what comes next is to go for a run.
  • Use “Baby Shark” or other walk-up music. There’s a reason athletes have hype music before they take the field. Play some pump-you-up tunes while you’re getting ready to hit the streets or trails or track.
  • Give yourself structure with a training program like Introduction to Running by Heart Rate; on a program, you don’t have to decide whether to run 3 or 6 miles, look for a hilly route or head to the track.
  • Remind yourself you have never once regretted a workout. But if you’re like us, we’re guessing you may have regretted skipping one. 
  • Run a rally mile. If you are short on motivation, get yourself out there for one mile with the option to bail if you want. Almost every time, you’ll just keep going and earn your sticker.

    How do you keep running consistently?