想要跑步更多，但缺乏真正的跟进来真正到达那里，每月（或更少）进行一次以上？丽莎·里希曼（Lisa Reichmann）和朱莉·萨珀（Julie Sapper）Run Farther & Fasterin the Washington, D.C. area, offer tips for making running a regular part of your life.
Habit Helper 1: Sign up for a Race
Maybe you’ve never even been to a road race, yet alone participate in one. But whether you’re a regular runner or you’ve never jogged more than a mile, committing yourself to a major goal (like finishing a 5K, or running it in a certain time) is a highly motivating way to stick to your routine.
First, there’s the financial commitment: Once you plunk down the cash to compete (note: most races offer a discounted entry fee if you register in advance), you’ll be more motivated to make it to that starting line. Plus, “Having a concrete date on the calendar in front of you also provides you with a framework to plan your training towards a specific goal,” says Reichmann.
如果这是您第一次脚步，请选择一场小型的本地比赛（如果您可以在比赛日之前练习的话，甚至更好）。赖希曼（Reichmann）和萨普（Sapper）还鼓励跑步者与朋友和家人分享他们的比赛计划，以增加训练的动机。Sapper说：“如果您有其他人支持您，您将更有动力继续保持下去。”
Habit Helper 2: Track Your Progress
无论您喜欢使用应用程序还是用笔和纸保持老式的东西，记录锻炼is key to keeping up your activity. “Tracking your training gives you a visual reminder of what you’ve accomplished—and guilt if you haven’t logged a workout in a while. And it’s also a way to know if you’re doing too much—or too little,” says Reichmann, who advises that you don’t increase your mileage by more than 10% per week to avoid injury and burnout.
而且，由于您还可以记录其他因素，例如一天中的时间，天气，您吃的东西以及前一天晚上有多少睡眠，因此“您可以开始跟踪趋势并弄清楚成功的训练和赛车有效，”赖希曼。
Habit Helper 3: Get Social
When it comes to running, there’s motivation in numbers. Joining a running group or招募朋友或同事加入您的公园周围每天或每周慢跑，这可能就是您将运行一部分的一部分所需的东西。Reichmann说：“与拥有相似目标的人一起奔跑通常比单独奔跑更具动力，因为您知道有人依靠您出现。”“只要确保您与与您的步伐相匹配的人跑步。如果[速度]太快或太慢，这可能导致受伤。”
Sapper说，在线分支也可以提高您到那里的热情。“我们的许多跑步者都使用社交媒体发布他们的跑步。他人的称赞和鼓励使他们在更具挑战性的日子里前进。”
Habit Helper 4: Start off Slow
当您刚开始时，您可能会抽水以起泡的速度敲打人行道，但要长期继续生活的一部分，缓慢而稳定是必经之路。里奇曼说：“允许自己以舒适的速度跑步，这就是身体发展的方式。”“以对话速度跑步实际上是您的身体发展耐力的方式，它有助于避免受伤。”
对于新的跑步者来说，Sapper和Reichmann强调了要达到目标距离的重要性，而不是试图直接击中Mark。Sapper说：“考虑跑步5K对于许多新跑步者来说可能会令人生畏。”“取而代之的是，一次每天服用一天，每天尝试比前一天多做一点。这些小的进步将加起来，在您不知不觉中，您将运行更远的距离。”
Habit Helper 5: Keep it Fresh
谁说您必须日复一日地行驶同一条路线？即使您是习惯的生物，也可以将事情与跑步混合在一起，也可以使您回来更多。Reichmann说：“探索新的跑步路线可以改变风景。”“研究当地的路线，抓住朋友，然后去探索。”
Another way to fun it up? Treat yourself to new gear. It could be brand new shoes (head to your local running shop to find the perfect pair for you), funky-patterned tights or a neon-colored top. “It doesn’t hurt if it’s cute so that you look forward to putting them on for your run,” says Sapper.
Habit Helper 6: Plan it Right
无论您是在职业，孩子还是两者兼而有之，都很容易让生活妨碍运动。但是，如果您像计划会议或播放日期那样计划自己的锻炼，那么您将能够找到时间进入他们。“现实点。如果你不是morning person，当您知道自己可能会通过警报睡觉时，请不要安排凌晨6点的跑步。”
保持在待办事项列表顶部运行的其他技巧：
- Be flexible:里希曼说：“即使您没有计划跑步的整个小时，也要尽可能长时间出去。”
- 做好准备：“Lay out your running clothes the night before a run if you plan to run early in the morning, or pack your running shoes and a change of clothes if you plan to run at work,” says Reichmann.
- 开放：“Let others know about your goals, and seek their support,” says Reichmann. “Ask a spouse, parents, friends, family, co-workers or neighbors to help so that you can carve out time for your training, and honor your commitment.”
