2 Simple Ways to Build Self-Discipline to Run Daily

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Today, I noticed very few runners on the road compared to other days. Because it’s the Easter holiday, many runners decided to sleep in.

Resting is not bad, but was it your rest day, or was sleeping through the morning on holiday too enticing to resist?

A self-disciplined runner would be thrilled about the holiday because it means running more miles, not missing all miles.

But It’s okay. We are all guilty of skipping a run when we shouldn’t have.

Therefore, let’s build your self-discipline to ensure missing runs on holiday isn’t a habit.

You need 2 guides to develop good self-discipline to run daily.

1. A purpose- Why do you run?

2. A plan– When do you run? What other workouts do you do after/besides running?

1) The Purpose/Why

a. Strong Cardiovascular System

The cardiovascular/circulatory system consists of your heart and blood vessels. It supplies oxygen, blood, and nutrients to your entire body.

Do you always feel like you’re about to pass out after doing house chores, walking up the stairs to your house/office, playing with your kids, or running to catch the bus?

That means your heart can use some running to increase cardiovascular fitness.

b. Physical And Mental Fitness

Remember, you’re not getting any younger. Soon, you’ll be using a stick to balance your walking. But, (here’s the good part) running helps us have some control over how we age.

Running is a strength workout that improves physical fitness by strengthening the glutes, hips, thighs, and calves, which are the muscles that support posture.

Also, the mental toughness required to finish a difficult run is transferred to your daily life and helps you better manage life challenges.

c. Body and Mind Flexibility

Running increases elasticity and blood flow to your muscles, which helps you move quickly and easily.

It also clears your mind and improves mental agility, enabling you to multitask, reason better, learn fast, and remember easily. This proves that your mind is a muscle that strengthens with regular exercise.

Check this article for more reasons to run that hold extreme discipline and motivation.

2. The Plan

A good running plan gives you something to look forward to, increasing your chances of showing up for a run.

Here’s a 30-minute beginner plan for a more disciplined running routine.

Monday: Slow-jog for 5 minutes to warm up, run-walk for 15 minutes, Jumping Jacks 10 counts x 3 sets = 30 jumping jacks (endurance), stretch one minute (flexibility)

Tuesday: Slow-jog for 5 minutes to warm up, run-walk for 15 minutes, Squats 5 counts x 3 sets = 15 squats (strength) stretch one minute

Wednesday: Rest day

Thursday: Slow jog for 5 minutes to warm up, run-walk for 15 minutes, Jump rope 40 counts (endurance), stretch for one minute

Friday: Rest day

Saturday: Slow jog for 5 minutes to warm up, Run-walk 20 minutes, Squats 10 counts x 2 sets = 20 squats (strength), stretch one minute

Sunday: Rest day

Warming up before a run helps rejuvenate your body by increasing blood flow and oxygen so you can run effortlessly.

Stretching after a run will reduce any stiffness formed during the run as preparation for the next day’s run.

Resting helps your muscles recover and grow so you can run efficiently.

So far, you have plenty of reasons for running and a plan to guide you, but how do you stay disciplined to run every day?

Keep following.

i.) Focus on Consistency, Not Intensity

Now that you have a good reason to run and a realistic running schedule focus only on repeating the schedule every week until you feel an improvement in your fitness level.

Repetition is the best way to build consistency and discipline.

ii.) Embrace the Running Discomfort

Common running discomforts include fatigue, muscle soreness, heart racing, and knees burning.

Challenges help you to become comfortable with discomfort and push beyond your limits. Hence, instead of hoping to evade discomfort, embrace it.

iii.) Celebrate Small Wins

Small wins build up to big wins, and not acknowledging them can discourage you from running. So, celebrate yourself every morning you wake up and run.

Even if you stopped, what matters is you woke up and ran.

iv.) Recognize Distractions and Resist Them

Distractions are as cunning as a fox. They will trick you into missing a run, and before you know it, you haven’t run for months and resent yourself so much for it.

They include watching movies until one a.m. instead of sleeping enough —scrolling social media when the alarm rings instead of getting out of bed.

If you say you will sleep at 9 a.m. and wake up at 5 a.m., do it.

Doing what you say is the best way to control distractions and build self-trust.

v.) Have a Visual Reminder of Your Running Goals

Write your running goals on a piece of paper with a marker pen and stick it somewhere you can see it every day before bed.

Or, take a picture and set it as your phone screen saver.

Visualization is the easiest way to develop the authority to run every day.

vi.) Often Remind Yourself Why You’re Running

Reminding yourself each morning of your purpose for waking up motivates you to keep running and gives your sacrifice meaning.

vii.) Run in The Morning

The easiest way to fix running into your daily schedule is to run first thing in the morning before your body is exhausted and the roads are congested.

viii.) It’s Okay to Fail

To you, failing could be not completing a run without stopping, intentionally skipping a run, etc.

It only becomes failing if you quit running for good. But as long as you keep at it, you are learning and improving with every run. So cut yourself some slack.