We’ve all been there: you make a promise to yourself to start exercising more, but you struggle to keep momentum going.

The longer you wait to start again, the more difficult it becomes to start again.

Running — well, any activity, really— can be like this ;) Here are some tips for sticking with any goal you’ve set for yourself.

Focus on the Benefits

The thing about running is that the rewards aren’t always immediate; sometimes the experience itself is challenging, painful, or uncomfortable. And yet that endorphin rush at the end of a good workout and the confidence boost that follows make the run worthwhile. It can be helpful to focus on the benefits before you start— to give yourself a little boost before you’ve even laced up your shoes.

Run With Others

Some prefer to run alone, but often running with a buddy or in a group can add a lot of enjoyment to your workout. Finding a running community gives you a chance to ask questions, ask for support, and be held accountable. Try connecting with runners at your local gyms, sports stores, or through an app like Dash Sport to find a running group in your area to join.

Update Your Calendar

Take the guesswork out of your running routine. Instead of deciding the day of whether you’re going to run or not, just put it on your calendar and commit. Get serious about your time management. Figure out what you want your schedule to look like — are you going to run for 30 minutes or an hour? How many times a week? Write out your plan and then stick with it.

Keep The Energy Going

Once you have started running again, it is important to keep that newfound energy going. Keep your habit going and you’ll find yourself growing stronger each week. Set new goals. Track your progress. Break through any barriers holding you back— you’ve got this!

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