Welcome to Part 3 of this series of short blogs designed to help you start and maintain a running habit by first focusing on the toughest part, overcoming the barriers that stop you getting out the front door.

In Part 2 we explored reasons why your running habit might not have ‘stuck’ in the past. If you missed this blog, take 5 minutes to think about the real reason for wanting to become a runner, that deep down WHY that drives you and then commit to a running goal that you can achieve within 30 days.

• Run or Run/Walk 1 mile

• Run/Walk 2 times a week

Now reflect on all the reasons AND excuses you have preventing you from starting to run. Capture these in writing too.

Now let’s consider the core question for today:

How can I make my running goal as easy as possible to achieve?

To do that we’e going to look at the goal through three different lenses:

1. Current skill level

2. Your environment

3. Size and scale of the goal

Don’t worry if nothing comes up for the first couple of these lenses, I guarantee you will be able to find something significant for size and scale.

Consider your current skill level…

Can you make your running goal easier by improving your skills or knowledge? On the surface this might sound like a ridiculous question, but here are some examples.

• Could you find out more about your current running gait and research the best shoes to make sure your feet are comfortable?

• Could you learn more about Jeffing and the best run/walk ratio for starting your running habit?

Now consider your environment…

Can you make a running habit easier to start by changing the environment in which you run? This could refer to where, who with, or time of day.

For example:

• Would renting a treadmill for home, make it easier to get on it and start moving rather than having to think about a route, the weather etc. Remember this is just about getting started and the financial investment in the treadmill rental can act as a motivator too!

• Could you find a friend who would be willing to commit to your goal and run with you?

• If you’ve always tried to run before of after work in the past, can you give yourself permission to get out during working hours (and make up the time if you have an employer to keep happy). You can always drop in how much more productive you’ll be after getting your heart rate going!

• Do you need a consistent routine or is it better if you plan at the beginning of each week when you can run?

Now let’s think about the size and scale of your running goal…

First of all, I want to make clear that we are not abandoning the running goal you set out earlier, we are simply exploring ways to make getting started easier. One of the most successful ways of doing this is to start small, ridiculously small, so small that it almost doesn’t feel worth performing the activity.

Here are a couple of examples:

• I want to run 3 times a week becomes I will run once a week for 5 minutes

• I want to be able to run a mile comfortably becomes I will run 100 metres slowly

What will your ridiculously small action be?

Feel free to email and let me know at connect@clubsynergy.co.uk

Good luck and see you soon for Part 4.

Kelly

We hear people talk, day in and day out, about how good walking is for us.

And it’s true! Taking a stroll outside has a heap of benefits for our bodies, inside and out.

Walking has a positive impact on our mental health, increases our strength, and is a low-impact way of releasing feel-good endorphins into our bodies.

But, did you know that the secret to getting the most benefits out of a walk, is to take yours as soon as you wake up?

This might sound silly – what does the time of day have to do with anything?

Well, it turns out the time of day you take your walk has an impact on everything.

And it’s all to do with something called your ‘circadian rhythm’.

Ready to learn more?

Let’s dive straight in!

Okay Kelly, what is my ‘circadian rhythm’?

Here comes the sciencey bit. Stay with me – it’s worth it, I promise!

Each one of us has a circadian rhythm, which has a huge influence on our sleeping patterns, body temperature, eating habits, and hormones.

The circadian rhythm is controlled in the brain, and the thing that affects it the most is light.

We are wired to sleep when it is dark and be awake when it is light - so when it is dark outside, our eyes get our body to release melatonin to help us sleep.

When our eyes see light, they send signals to the brain to do the exact opposite.

Our bodies are brilliant, aren’t they?

So, why specifically should we walk early in the morning?

Our sensitivity to light is at its lowest in the morning.

The cooler, blue morning light alerts our brain that it’s time to get up and start the day.

If you head out to get some fresh air and exercise first thing in the morning (within an hour of waking up is the sweet spot), you set up your circadian rhythm for the rest of the day, which then positively influences all the factors mentioned above.

Try not to wear sunglasses on your morning walk, to give your eyes the best chance of soaking up the blue light rays. Of course, if it’s a dazzling day and the sun could cause UV damage, then pop those shades on. Safety comes first!

One thing to be aware of: this blue light can be found in unnatural places too...such as our phones or device screens.

So, if you’re scrolling on your phone late at night or squeezing in one more episode of that show you love, you might struggle to sleep. Your body is convincing itself that it’s time to wake up instead!

Why is this important?

Scientific research has established direct links between health concerns, such as diabetes, depression, and obesity with our circadian rhythm being out of whack.

Psychologically, heading out quickly after waking up is important too. The earlier you commit to getting outside, the more likely you are to follow through. Plus, if you’re active in the morning, you have the momentum to continue that way for the rest of the day.

Your morning walk doesn’t need to take hours. If you’re pushed for time, just fifteen minutes is enough to get that hit of vitamin D and regulate your circadian rhythm.

Melatonin being released at the right time also sets us up much better for a good night’s sleep.

Is walking the only physical activity that influences my circadian rhythm?

Definitely not!

My preference is walking, but that doesn’t mean that yours needs to be. Hike, jog, run, cycle – you could even rollerblade or skateboard!

The most important thing is taking the time to feel the sun on your face, wake your body up in a natural way, and get yourself set up for the day.

And if you are interested in finding out more about the benefits of walking specifically, check out this super helpful article from My Fitness Pal.

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Hopefully, this blog has encouraged you to hop out of bed with a spring in your step to get some fresh air tomorrow morning.

If you fancy:

• Getting your steps in

• Improving your physical and mental health

• Making new business connections

Our popular Netwalking sessions let you do it all at the same time!

A Netwalking session pretty much does what it says on the tin – you get the opportunity to do your business talking, while you’re walking!

Running every Monday morning from 8.30am – 10am, these sessions have been set up to get your week off to a great start with a productive, friendly conversation as you get your steps in, and maximise the positive benefits on your circadian rhythm.

Ready to kick-start your working week by walking and talking to help your body and business? Get in touch to book your first Netwalk here.

Can you hear the water?

We know that walking is good for us. We also know that mindfulness has proven benefits. Put them together and it appears that you get an experience greater than the sum of the parts according to research conducted at Penn State University.

What is Mindful Walking?

Mindful walking is moving while retaining an awareness of your breathing, physical sensations and your surroundings. Generally you will walk at a slower than “normal” pace and actively engage your senses to become fully present and consciously aware of the here and now. Not dwelling on the past, nor projecting into the future but focusing on the act of walking where you are walking.

It is just as possible to walk mindfully in a busy urban environment as it is in countryside more like that in the header photo. The next time you set out on foot, rather than walk on autopilot (how often have you arrived at your next meeting with no idea what route you took to get there?!!) try this…

How do I walk mindfully?

As you walk, first of all tune into your breathing and consciously take some deep breaths in and out, then take time to really tune into your physical body and surroundings and reflect on..

• 5 things you can SEE

• 5 things you can HEAR

• 5 things you can SMELL

• 5 things you can FEEL/TOUCH

• 5 things you can TASTE

Tuning into some of your senses will take more focus and perhaps a sprinkling of creativity, but I guarantee that your previously whirring mind will be quietened and your walk will be a much more enjoyable one.