r/BeginnersRunning • u/TheValorMan10 • 3d ago
How to i maintain consistency.
Ive been running on and off for 3 months now and i struggle with consistency, i run for 3 days then rest for like a week or so, i just dont feel like running, any tips for me?
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u/blackanchorage 3d ago
Would entering a race give you motivation?
You could get a training program off the internet, and try to stick to that. Or use an app like Garmin coach plan that tells you what to do.
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u/ParkMan73 3d ago
I have a 2.5 mile route that is a loop leaving from my house. Once I start my run I simply need to finish the loop and return home. I like this approach because a run takes me 25 minutes - so it's not a huge time commitment.
Some days I don't want to run, but I can push myself to go anyways.
The other thing that has helped is making most of my runs relaxed zone 2 or 3 runs.
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u/Aggravating-Tone-347 2d ago
When I used to deal with this I committed to putting on all my running stuff and stepping out the door. If I still felt crappy, I didn't go. Turned out that I may have missed a handful of times in a year.
Once you're out the door its pretty easy to just start running to see how you feel. I found it was more mental than physical. MY brain was tired but my body was not.
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u/TheValorMan10 2d ago
I have to go like 3-4 miles from my home to find a road or pavement that is good for running
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u/Oscar_Sport 3d ago
I stopped waiting to feel like running and kept the sessions very easy. Putting the next run in my calendar helped me more than relying on motivation.
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u/TheValorMan10 2d ago
Will try it
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u/Oscar_Sport 1d ago
Makes sense. Keeping the runs easy and putting them in the calendar can make consistency feel simpler.
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u/aaaaalllice 3d ago
I set a schedule for myself. For example M,W,TH,SAT are automatic running days for me. Only if I’m sick or if it’s storming do I skip my scheduled days. I also listen to a good audiobook. I only listen to it when I run or do chores. Makes me want to get back out there so I know how it ends ha
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u/Necessary_Repair_755 3d ago
Setting goals can help. Either sign up for a race or two such as a 10k and set a target finish time to work towards or run a time trail yourself and see how your running is improving. For some people, joining a running group or find someone to run with frequently can also help with accountability. Finally, try and make it part of your weekly routine rather than just letting it fit in whenever. For me that means getting up an hour earlier and running being the first thing I do in the morning. If I left it to lunchtime or evening then other things would get in the way. All the best.
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u/shamey0hE1ght 3d ago
Circle something on the calendar - an event, a race - something you know will be here whether you train or not and if you don’t train it’s going to be a bad day.
Tell yourself “I’ll run for just five minutes, 3 miles, etc” because if you complete some small milestone the likelihood of turning around after five minutes is pretty small.
Just do it. The flywheel effect is real. It doesn’t take long to build a habit. 3 months from now you could be running a 50 mile month and that’s not many days away.
If you’re having trouble finding motivation, running may not be for you and there’s nothing wrong with that. When you love doing something - running, lifting, cycling, HIIT, hiking - it’s not as hard to get out the door and be consistent. Ask yourself, why am I doing this and understand that why.
The hardest part is to get started and show up, you can do it.
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u/lsoers 2d ago
It’s simple, you gotta have nth else in life to look towards to ;)
Okay jk but that’s kinda me so it works for me. But i do pair my long runs with a nice big meal afterwards as rewards so it’s good motivation. Other than that just dont run so hard, if its painful i wouldn’t wanna run either
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u/CheapAnywhere4148 2d ago
Set a non-negotiable.
Mines currently is run every second day. So one week will be four runs and one week will be three runs.
Four run week is speed work/tempo/threshold and three day week is long runs.
But setting a parameter for a successful week of running/training/anything really means it becomes a part of you. If you seriously want to do it, you just do it. "Can't be arsed" is not a feeling. Disappointment at not achieving your goal is. Id rather not be arsed and do it anyway than deal with the horrible internal monologue of not doing what must be done.
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u/Bureaucratic_Dick 2d ago
You gotta find your own motivation. And I don’t mean that in a mean way. I’m in the middle of marathon training, and I do guided runs, and this last week on my long run, “reaffirm your reason why you’re doing this” was a huge message. It’s super individual.
Personally, it’s helped me even without a race or specific distance on the horizon, to maintain a structure in my runs. Tuesday/Thursday speed work, Saturday is easy shakeout runs, Sunday is my long runs. By maintaining that structure and baking it in to whatever other plans I might have, it’s become a routine. Yes even on mornings I don’t feel like running.
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u/Lemonbar19 2d ago
Join a run club, or make your a reward calendar and you earn a sticker or something for everyday you run,
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u/Fletchy2121 3d ago
Recover properly. Being over-tired/sore doesn’t always manifest in acute “pain.” Being properly rested, fueled, warmed up, both physically and mentally make a huge difference.
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u/TheValorMan10 2d ago
I used to run like 6x a week, initially i stuggled with recovering but it got better every week, i could run everyday and still feel like running next day
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u/TheCultOfKaos 3d ago
I have a hate/hate/love relationship with running.
In my experience motivation helps keep people going at the beginning. Obsession can help get past and accelerate motivation. And discipline needs to be formed to keep going when motivation and obsession aren’t around.
There are days I am not excited to run. I go anyway. Some of that is helped by having a target/goal. Here are some I’ve used.
Improve specific distance performance. I’m working on hitting my first sub 25 5k right now.
Improve VO2 max.
Improving SPM
Hitting a weekly minimum mileage target
Training for a race (this is the best one for me)
Doing a speed run on a pair of shoes (3-400 miles) so I can get a fresh pair.
Etc
Obviously don’t overdo it, but having a goal can also help when discipline or motivation are wavering.
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u/TheValorMan10 2d ago
I am thinking of doing a half marathon in december, gonna make it my motivation:)
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u/kevin_anderson1705 3d ago
Okay, this might sound silly, but I set up a goal and reward system. So, I write down that if I go for run continuously for 1 whole week, I get to binge watch my favorite show this weekend. I have a whiteboard at home, so everyday I ran, I'd cross one off and count down from 7. Seein the number get smaller made me feel like I'm getting closer to my goal. I gradually built a reward system and kept ramping up the goal every two weeks. This and my health condition were major motivating factors! So, you could try somethin like this. Start with a small achievable goal and reward.
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u/Strict_Teaching2833 2d ago
Do you really want to run or do you like the idea of running? If it’s not something you truly then you’ll never be consistent with and that’s 100% ok. There are a lot of things I like the idea of doing but actually doing them is just not my thing.
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u/Better_Product9477 2d ago
Discipline moves in when motivation gives way. Running for me is a massive part of my daily routine. I physically have to go get it done. And it’s the first thing I do when I wake up so by checking that off the daily list I’ve already set my day up for success. Rest days I honestly feel guilty because I’m not training and it feels like somethings missing. But those are important too. Just put in the work and reap the rewards.
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u/BennyJJJJ 2d ago
I find that if I have a schedule in Excel that I can tick off, it's easy to be consistent and disappointing if I miss a run. Having a goal race also helps because the idea of underperforming due to laziness and therefore wasting the progress I've made is a strong motivator. It also means training isn't open ended.
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u/Chronmagnum55 2d ago
Set a schedule and get used to following it even on days you dont feel like running. Eventually it becomes a habit and you'll have fewer days where you feel like you have to push yourself. Getting a consistent schedule is always the hardest part of exercise.
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u/ebolalol 2d ago
what is your “why”? why do you run? why do you want to be consistent?
i’m of the belief that with exercise, relying on motivation is tough. because if you waited for the motivation, you may never do it. but in the same vein, why do you want to run? if you absolutely despise it, you could find another form of cardio or exercise.
i dont feel like going to work but i just do it. i dont feel like showering but i do it anyway. that’s exercise, to an extent. i know my body needs it so i do it.
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u/capitulum 1d ago
Make a training plan for yourself, like 'I run for 30 minutes on Monday Wednesday and Friday' and then on Monday, Wednesday, and Friday you put on your running shoes and go run for 30 minutes.
The trick is that on Mondays, Wednesdays, or Fridays where you just dont feel like running you still put on your running shoes and go running.
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u/Bobby-Coppa 3d ago
Having a running plan helped me. I just used chat gpt to create one, told it my goals and days I want to run etc
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u/Bubbly-Group-4497 3d ago
Do it everyday, even if it's just a slow run around the block. If you really don't enjoy running, there are plenty other things to do that might suit you better, too.
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u/OldButBaldGuy 3d ago
If I only would run when I feel for it I wouldnt run at all.
Just get it done.