Runners dream big. Tackling a new distance, posting a personal best, losing 20 pounds—we embrace grand challenges. But what happens after that goal is (hopefully) met? You risk losing motivation and stalling—unless you’ve changed your routines to those of a stronger, healthier runner. “Runners who are consistent with good habits have the most success,” says Tom Holland, an exercise physiologist, sports nutritionist, coach.
When it comes to making resolutions, consider goals based on process instead of outcome. That way, you can sustain momentum by celebrating small, frequent victories. And you’ll avoid the all-or-nothing thinking that triggers massive disappointment if factors beyond your control interfere along the way—for instance, if you wake up to a sweltering race day.
The benefits of healthy habits spill over into a better life beyond running, too. Here are 12 healthy habits the most highly motivated runners develop, with expert advice on how to make them your own.
You meant to log those five miles today, but between family, work, and social obligations, it just didn’t happen. Or you find your digestive system rebelling—or your sleep disrupted—courtesy of evening runs. The solution: Put running first on your agenda. “People who start to run early in the morning get hooked on that feeling of having accomplished so much before others are even awake, as well as the extra energy they get from that morning rush of endorphins,” says Lisa Reichmann, a Maryland-based running coach.
Make It Routine
Test the waters. Start with one or two days per week. Knowing you have the other five mornings to snooze makes getting up early less painful. And to stay motivated, make sure you can get to bed on time the night before a crack-of-dawn call, or you risk skimping on sleep, Reichmann says.
Lay it out. Set out your clothes, shoes, water bottle, and reflective gear the night before to eliminate excuses and get out the door quickly. Set your coffeemaker on automatic so your brew is ready when you wake. And put your alarm across the room—jumping out of bed to turn it off makes it harder to hit the snooze button, Reichmann says.
Make a date. Nothing keeps you from going back to bed like knowing someone’s waiting for you. “Good conversation with running friends almost makes you forget that you are running at zero dark thirty on a cold morning,” says Julie Sapper, who coaches with Reichmann at Run Farther & Faster in Montgomery County, Maryland.
Give it time. All habits feel awkward at first. Since it requires resetting your body clock, morning running may require a little longer than most—at least three or four weeks—to sink in. Consider trying this habit in the spring, when weather and darkness are less likely to interfere. (And morning runs aren’t right for everyone, so re-evaluate after a month or two, Sapper says.)
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