When you first start running, it’s easy to get caught up chasing personal bests, split times, or pacing targets, when really the most important thing is to be focusing on building a long-term, sustainable running habit. And what that means is prioritising comfort above all else – including speed.
So whether you’re trying to stick to your own solo running regime or get into the rhythm of showing up for a 5k parkrun every Saturday morning, read on for some crucial pointers on how to comfortably maintain a running routine.
Consistency forms habits - not speed
Repetition is the best way to form new habits, and trying to do so more quickly than your body is able to will only lead to fatigue, or perhaps even injury.
Building up a routine of running again and again, week after week at a slow and steady pace is what develops the stamina and fitness that will enable you to increase your speed naturally over time. Being consistent in this way forms the habit, and sticking to the habit results in progress.
This is why millions of people worldwide are registered with parkrun, because having a regular event every Saturday morning helps provide the motivation and structure needed to develop a healthy habit – and many of those who attend walk or jog the 5k, rather than aiming to complete it as quickly as possible.
Forming good habits acclimatises your body to increasing levels of exercise, ensuring that you are progressing at a steady pace that is comfortable and doesn’t push you beyond your limits.
Discomfort is the enemy of habit
Discomfort is one of the most surefire ways to disrupt – or entirely torpedo – your exercise habits, and often this can come as a result of trying to push yourself too hard, too quickly.
At the less extreme end of the scale, your training could be derailed by something as irritatingly painful as a blister – caused by friction from uncomfortable footwear, socks that don’t wick moisture effectively, or simply a long and arduous run.
What starts as a slight discomfort can quickly become a searing pain, but fortunately having a Compeed blister plaster on hand can cushion the affected area to provide instant relief, so that you can continue running in comfort.
Unfortunately there are also more persistent injuries, aches and pains that can’t be magically alleviated by a plaster, and these are often the result of putting too much strain on your joints too quickly, by trying to run too fast or too far before you have built up the necessary fitness and endurance. In these cases, it’s often necessary to rest until you have recovered – and picking up your healthy habit again after a long break can be very difficult.
Being comfortable helps with motivation
If you are going to be in pain at the start of your run – be it from ill-fitting shoes, a developing blister, or burgeoning joint pain – it just makes it that much harder to actually get going.
There are so many things that can get in the way of getting out there: cold mornings, late nights, too much work. You don’t need to add discomfort to that list – because it’s not just physical discomfort we’re talking about, but feeling mentally comfortable enough to step outside and start moving.
This is why the weekly routine of parkrun has helped so many people form a healthy running habit; not only is the route, the distance, the planning already all taken care of, but there is a huge, welcoming community of people that you can look forward to seeing every week. The whole idea behind parkrun is to make it as easy as possible for participants to focus on the positive and enjoyable aspects of running.
parkrun proves everyone benefits at their own pace
The inclusive nature of parkrun means that they have a wide variety of participants with a wide variety of goals. You’re likely to see some runners looking to beat their time from the previous week alongside others who are completing their first ever 5k, or those who are doing a gentle jog as part of their recovery from an injury.
Whatever the motivation, parkrun welcomes walkers, joggers, sprinters and marathon runners, and everyone is celebrated equally as they cross the finish line. That’s because parkrun is about fostering a sense of community that inspires people to enjoy healthy habits, however quickly they run or ramble.
parkrunners meet to enjoy the same event, each other’s company, and the sense of accomplishment gained by achieving their own personal goals. parkrun is there to make them feel as comfortable and supported as possible, at whatever speed they choose to run.
Comfort + repetition = routine
If you feel comfortable while you’re running, that’s one less thing standing in the way of you going running on a regular basis. Once you’re running regularly, you’ll find that it becomes a habit in no time at all.
These are the building blocks of a sustainable, healthy exercise routine. Speed will come naturally as you build strength and fitness, but prioritising speed above all else is liable to result in overexertion or injury – and a sudden halt to your running habit.
So focus on keeping comfortable, moving regularly, and – above all – enjoying your healthy habit!
