Runners are generally creatures of habit. We can be quite obsessive at times. Yet, often, there are things that we know we should be doing, but struggle to do. Maybe that’s early morning runs, speed workouts, hills, getting out when it’s cold (or hot), running on the treadmill, plyos and core. Typically, these are the things we like the least. Often, the things we hate, the things we avoid, are the things we need most to improve.
There have been tons of self-help books and programs through history. If they worked easily, if there was one best system, there wouldn’t have to be so many, and so many new ones. I certainly won’t add to the pile. I don’t have any new ideas or miracle pills. I will, however, summarize common themes and relate them to running.
We don’t rise to the level of our goals, we sink to the level of our systems. Many people make NY resolutions. NY resolutions often fail. We need to do more than set goals and have desires. We need to create systems to make them stick. Good habits are hard to establish and bad ones hard to break. Once established, habits are relatively easy to maintain.
Make it easy. Build a system. – If you want to run in the morning, wear your running clothes to bed. If you want to read more, put your book in bed. Put your weights and exercise bands in front of the TV. Create a designated space and time.
Small bites – Avoid all-or-nothing. A little is better than not at all. To start, plan for 1 pushup instead of 20, 15 seconds of planks instead of 5min, 10min on the treadmill instead an hour, two 400s instead of 10, 30 seconds of meditation instead of 30 minutes. You can’t improve until you start. Once you start, you’re likely to do more. Van Gogh made a lot of bad paintings, and John and Paul wrote a lot of bad songs. We only see and hear their finished products.
Reward yourself when you do something new, no matter how small. Do so in a way that aligns with your new identity. For example, if you’re trying to lose weight, reward yourself with a healthy snack instead of a doughnut or ice cream. Buying new running shoes every time you do something good is expensive. However, you could get something cheaper (e.g., running socks) which aligns with your running goal (maybe not every time, but every few). You only need the reward while building the habit. Do so in the moment; immediate rewards have a greater impact. If you can’t in the moment, then make note of it (e.g., journal, check-list) until you can get the prize. Writing it down can itself be an emotional reward.
Bottom up: Do the actions/behaviors of the identity you want to become before you become that; i.e., fake it until you make it. For example, in Atomic Habits, James Clear talks about a guy who drove to the gym every day, for a month, before he stepped inside. He was slowly adopting the persona of someone who works out. Every action you take is a vote for that person. It reinforces a new identity. The more you adopt that identity, the easier it will be to do those desired behaviors and drop the undesired ones. Go to the track a few times before you run on it. Go to a group a few times before you join them
Top down: Visualize the end result, not the process. It’s better to visualize yourself crossing the finish line than running the race, for example. If you visualize being, rather than becoming fast, you are more likely to do the things, adopt the habits, that will get you there there.
Visualize with emotion, how you want to feel when you succeed. Our bodies respond to feelings. A vision without power isn’t that effective.
Attach it to another habit. For example, if you need to practice your balance, stand on one foot while brushing your teeth.
Gamify – Put a tally sheet on your fridge and make a check each time you do something, no matter how small. Break up your treadmill run into segments. For example, instead of running for an hour, run for 10 minutes at a time, then see how many 10 minute segments you can do. Mentally compliment youself for each segment. Take a drink of water after each segment, a gel after every two. Later, add a check for each segment you achieved.
Make it fun. Watch a video (treadmill), or listen to music or a podcast that you’ve been wanting and don’t do elsewhere. Do it with friends to make it more fun. Misery (until it becomes a habit) loves company.
Be careful of your self-talk. Have a growth mindset. Instead of saying “I’m not good at,” or “I hate hills,” say “I’m learning …” or “I’m getting better at …”
Setting a goal can motivate you to do the hard stuff. Signing up for a race, however, depends on your personality. If you don’t handle failure well, it can be risky to set yourelf for failure. For some, it may be better to set the goal to motivate you to train, but wait until your training is on track to sign up.
I recognize some of these tools may be contradictory. Try them to find out which one(s) work for you. Be patient. Habits don’t change overnight.
Habits are a lifestyle, not a finish line. Your goals, lifestyle, body changes. Your habits need to evolve with them.
Adam Feerst
Run Uphill Racing
When in doubt, run uphill!
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Links:
Atomic Habits, James Clear – https://jamesclear.com/atomic-habits
James Clear on the Ten Percent Happier podcast – https://art19.com/shows/ten-percent-happier/episodes/473349a6-a0c8-4c01-a178-c8ac80923917
James Clear on Happy Mind, Happy Life podcast – https://drchatterjee.com/how-to-build-good-habits-and-break-bad-ones-with-james-clear/
The Power of Habit, Charles Duhigg – https://www.charlesduhigg.com/the-power-of-habit/
Charles Duhigg on the Good Life podcast – https://www.goodlifeproject.com/podcast/charles-duhigg-power-habit-best/
Thinking Fast and Slow, Daniel Kahneman (Nobel laureate) – https://www.goodreads.com/book/show/11468377-thinking-fast-and-slow
Daniel Kahneman on the Hidden Brain podcast – https://hiddenbrain.org/podcast/think-fast-with-daniel-kahneman/
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