12/11/2023 0 Comments 20 minute timer with musicReward yourself: Treat yourself to something you enjoy straight after you exercise, so your brain associates exercise with an immediate reward. ‘You’re creating neural pathways that make the activity a habit.’ ‘The cues have to be consistent,’ says Duhigg. Keep it regular: Run at the same time of day and listen to the same pre-workout music. Write down your cues and rewards and post your plan somewhere you can see it. Make a plan: Duhigg says every habit is made up of a group of cues (time, place, music, other people) a reward (chocolate, massage, smoothie) and a routine (the workout). ‘Once it’s a habit, exercise feels easier and doesn’t take as much willpower when you don’t feel like it,’ says Charles Duhigg, author of The Power of Habit. Let's get started! 1.Your goal is to: get motivated We've developed a five-part programme with expert coach Sam Murphy to help you take your first steps and move towards your first race. ‘If you go further or faster than you’re ready for, your body can’t adapt quickly enough and you’ll get injured.’ Following a plan that is right for you and your goals is really important to ensure you stay motivated and can track your progress. It's all about building up gradually and allowing the body to adapt. ‘You have to start where you are, not where you think you should be,’ says running coach and exercise physiologist Janet Hamilton. You may be a beginner with no experience but that doesn't mean running isn't for you. But once you build routine into your life you'll find yourself itching to get out. Getting out the door is the hardest part of running.
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