Welcome to Part 4 of a series of short posts to help you start and establish a running habit. Unlike many beginner running articles we WON’T start with the first step outside but rather by tackling some of the obstacles that lurk behind the front door so that you can smooth the pathway to progress.

In Part 3, we began the process of looking for some impactful actions. Those behaviours that will be gateways to starting and  sustaining your bigger running habit.

In this post we take a different perspective to find behaviours that might be a bit less obvious but much easier to use as a starting point for your running journey.

Grab your notebook and pen.

At the top of the page write down your running goal from Part 1 and divide the page into 4 sections.

We’re going to introduce 4 different frames to help prompt your thoughts.

The first is "Can't fail" - here we are asking what you would do if you 100% knew you were going to achieve and maintain your day 1 goal? If it was already totally embedded as a habit?  Would you perhaps…

• Enter a race for next year? 

• Create a training plan?

• Invest in a running watch?

Now consider "Magic Wand" - this  is about dreaming really big and thinking about what you would do to achieve your goal if you had a magic wand . Would you…

• Hire a PT?

• Reduce hours at work and replace it with training time?

• Arrange an interview with your favourite professional runner?

The third frame looks at the advice your best friend would give you? Think about the person whose opinion and suggestions you value and write down what they would suggest you do to meet your running goal. 

And finally, you can look at the question very practically....what could you do that you know is well within your reach? This section is likely to include some of your ideas from Part 3.

Now let’s review each of the suggestions using 4 questions.

This will help us to identify at least 1 impactful action to get you started.

Consider each idea from above in turn and ask yourself...

1. While I may have written this as an "out there" suggestion, is there a more realistic version of this behaviour or action? If so, write down the more ‘do-able’ behaviour.

2. On a scale of 1 to 10, how big an impact could this behaviour have in helping me get started on my running journey. If 7 or above, mark with a star.

3. Can I get myself to do this action or behaviour even on days when motivation is very, very low. If yes, mark with a heart.

4. Is this a one off or more regular behaviour? If regular, circle the action/behaviour.

Now look for the behaviours that have a star, heart and circle and choose the one that most resonates with you and will have the biggest impact on getting you to the running start line.

This is your gateway habit. As I said in part 1, this habit may bear very little resemblance to your ultimate running goal. It may not involve running at all! That’s OK! The purpose of this exercise is to overcome those little things that can trip us up and prevent progress in the longer term.

Once we have identified our starter habit, we need to find the best ‘hook’ to hang it on…

Over the next couple of days capture a list of all the habitual things you do daily, from getting up to going to bed. Include EVERYTHING, even if it seems too obvious or too small to put on the list. For example:

• Wake up

• Check phone

• Go for a wee

• Shower

• Clean Teeth

• Get dressed

• Go downstairs

• Empty dishwasher

• Make packed lunches…

You get the idea!

We’re looking for the behaviour that make the most sense to act as a trigger for your new gateway habit.

To give an example:

After I brush my teeth at night, I will lay my running clothes and trainers.”

Brushing teeth is the TRIGGER, laying out kit and trainers is the GATEWAY HABIT

Once you have identified your trigger and gateway habit, repeat this (and only this) behaviour for a week or so (remember to return your kit and trainers to the cupboard in the morning when you see them) until you notice that it is becoming automatic and you are feeling mega-frustrated that you haven’t actually put your kit on yet! At this point, add on another tiny action to your new trigger.

To continue our example:

When I see my kit and trainers on the bedroom chair, I will put them on and step out the front door.

Continue this gateway habit, until it feels automatic and frustratingly simple, then rinse and repeat, stacking on tiny micro habits as you go.

Once I have stepped out the front door, I will jog for 2 minutes…

Before you know it, you’ll be a runner!

If you would like support with any aspect of what I’ve shared in these last 4 blogs, check out my FREE Master your First Mile Programme, where you are guaranteed my personal support to get you running!

Good luck!

Kelly