So, you’re a first-time runner, and that’s totally fine. I very much respect you for trying to change your life and implement some good habits. You should feel proud of yourself, knowing that you are above all the others who haven’t even taken the first step that you are taking right now, in this very moment. See below our step-by-step guide on how to improve your life with running!
Step one, how to get started
To get started with the Pace Performer Plan, we embrace a unique approach influenced by three key principles. Firstly, drawing inspiration from the main points of the book “Atomic Habits,” we emphasize the power of small, consistent actions in building lasting habits. By breaking down your running routine into manageable steps and gradually increasing intensity, you’ll pave the way for long-term success.
Secondly, we incorporate mindfulness into your running practice. Before embarking on each session, take a moment to center yourself and focus on the present. Mindful running not only enhances your overall experience but also deepens your connection with your body and surroundings, allowing you to fully reap the benefits of each stride.
Lastly, we believe in the simple mantra of “just do it.” The more you push yourself to lace up your shoes and hit the pavement, the stronger and more resilient you’ll become. Embrace the challenge, knowing that each step forward brings you closer to your goals. Remember, the journey begins with that first step—there’s no better time to start than today. So, let’s lace up, tune in, and conquer the road ahead.
So what do you do?
All you need to do now is to put one your shoes and hit the pavement. The first step is always the hardest – trust us, we know. And that is why we are here to help you out. If you have read this whole course and you still don’t feel that you have what it takes, feel free to book a call with Jens Panum and he will guide you through any of your problems with a holistic approach.
Step Two, after your first run
Chances are that you are reading this without actually going on your first run. If that is the case, then stop reading and go on a run as soon as possible. When you have done that, you can come back to this page. If that isn’t the case, however, you would know that you feel absolutely great after your first run. That is partially because of the release of some hormones in your brain that make you feel happy, but also because you know that you just absolutely dominated. You have just gotten yourself together and gone on a run for the first time. It might not have been very long; it might not have been very intense, but that’s not important right now. What’s important is that you have just conquered the mental barrier there is to go on a run. You have every right to feel like a king (or queen).
Now what?
Now that you have already gone on your first run, it’s time to dive a bit deeper into the nitty-gritty. Before we do that, however, it’s important to still remember that the most vital thing is that you take action consistently and keep up the good habit. There is a rule from the book “Atomic Habits” that I have found insanely useful for keeping up good habits, and that is to never skip a habit twice in a row. If you accidentally let it slip once, don’t let it slip again. Skipping a habit twice in a row is what will cause the negative downward spiral. With that said, let’s dive into what you can do now.
Step Three, how to improve the habit
Congratulations! If you have made it this far into the beginner’s course, it means that you have taken action to improve your life. Making it to this point in the course and actually taking action is something you should be proud of. What you need to do now is to build a consistent habit. Once you have a consistent habit down, you are set and have already reaped 90% of the benefits that come from running. The number one most important thing when it comes to maintaining a good habit is consistency. So, what can we do to improve that? You want to:
- Make it obvious
- Make it attractive
- Make it easy
- Make it satisfying
Lets start with making the habit obvious. Making your running habit obvious is a crucial step to ensuring it sticks, a concept highlighted in the gem of wisdom from “Atomic Habits.” Start by setting a visual reminder, something as simple as placing your running shoes next to your bed so they’re the first thing you see each morning. This acts as a visual cue to get your mind geared up for the run. Consider laying out your running outfit the night before as well. These actions serve as clear signals that it’s time to run, minimizing the mental barriers to getting started. Additionally, you might schedule your runs at the same time each day, making the decision to run a part of your daily routine rather than a choice that requires deliberation. By making the habit of running impossible to overlook, you’re setting the stage for a commitment that feels less like an option and more like a natural part of your day.
To make your running habit more attractive, intertwine it with pleasures that motivate you. For example, allow yourself to listen to your favorite music or audiobooks exclusively while running. This pairing turns the activity into a treat, something you look forward to for the sheer enjoyment it brings beyond the physical benefits. Such positive associations can transform running from a mundane task into an eagerly anticipated part of your day, leveraging your natural desire for enjoyable experiences to reinforce your new habit.
To make your running habit easier to stick to, streamline the process and eliminate obstacles. Prepare everything you need the night before: lay out your running clothes, shoes, and any accessories. This ensures that when it’s time to run, you can simply get dressed and go without any delays. Additionally, choose convenient routes that are easily accessible and enjoyable to run on. By removing friction and making the entire experience as seamless as possible, you make it easier to lace up those shoes and hit the pavement consistently. You can also try to remove all non-running clothes form sight, that way you give yourself no other option than to get dressed into running clothes.
To make your running habit satisfying, focus on setting achievable goals and celebrating your progress. Start by setting small milestones that you can easily reach, such as running for a certain distance or time. As you achieve these goals, take a moment to acknowledge your accomplishments and feel proud of yourself. Celebrate your successes, whether it’s treating yourself to a relaxing post-run stretch, enjoying a healthy snack, or simply taking a moment to reflect on how far you’ve come. By recognizing and rewarding your efforts, you’ll find greater satisfaction in your running journey and be more motivated to continue making progress.
Done
You have now read the whole course and if you have taken all the actionable steps are well on your way to have a good running routine in place. All you need to do now is to practice reliance and keep a strong mind, and although that is easier said than done, we believe that it is very doable if you have taken the actionable steps of this video. If you have any case-specific questions feel free to book a call with Jens Panum at the book a call section on the front page. We wish you the best of luck here at Jens Panum Improvement!!!