“As soon as you take responsibility for running three days a week, and making it fun, you will be a successful runner.”

You have a great deal of control over that part of life that revolves around exercise if you choose to take charge. The way you schedule your runs, your rewards, and your challenges will significantly influence your motivation, and the number of runs you get in per week. But, you also can control how good you will feel during each run or walk, and how quickly you will recover.

There is no need to ever experience pain in a running program. But, this puts on you, the new runner, the responsibility of a slow enough pace, and frequent enough walk breaks. All of this will be explained later in this book, but you can have fun when you run—every single day if you hold yourself back, and don’t spend all of the resources early.

My first bit of advice concerning motivation is to get a training journal, look ahead, and write down the three days a week you will run each week for 2-3 weeks. Be sure to pick a time when the temperature is OK for you, and a time period when you should have open time. Lock it in! The commitment to yourself to simply get out there 3 times a week will be reinforced significantly by writing it down.

The final link in the motivational chain is to run and walk on the designated days. If you wait until the spirit moves you to run, you will probably have many empty spaces in your training journal. You must also be in charge of the little things that keep the schedule filled—such as spending a few minutes a week to plan your weekly runs, and to reward yourself afterward.

•	Regularity is important for the body and the mind. When you have 3 exercise-free days between runs, you start to lose some of your running conditioning and adaptations.

•	Every other day is better than running 2 or 3 days in a row. The running muscles will rebuild and rebound more quickly, and you’ll find yourself wanting to get out there. Also, your mind and spirit are more likely to pull you out on your next run if you schedule every second day.

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You don’t have to use a running specialized training journal. A common notebook or calendar can work just as well to help you take control over your success. Schedule your running “appointments” as if they were your most important business client—or your boss, and make sure that you show up at each appointment.

Top Priority: Enjoying the first three weeks of running

A high percentage of those who follow the schedule below for 3 weeks will continue for 6 months. So, write down your schedule, or follow the successful one below for the next 21 days. Stick to it. After running now for about half a century, I can tell you that the first 3 weeks are crucial for making running a positive habit.

Rules for each running day

1.	Run at a time of the day when the weather is comfortable.
2.	If the weather doesn’t cooperate, have an indoor alternative: treadmill, indoor track, indoor space where running is allowed, etc.
3.	No huffing and puffing is allowed. Run at a slow pace for 10-15 seconds, and walk for a minute or two.
4.	As much as possible, pick a pleasing venue to run
5.	Reward yourself afterward: a smoothie, another snack, running shoes, running outfit.

Once you’ve run for 6 months, you’re hooked!

The “half year achievers” develop a positive addiction to running—and a very high percentage continue for life. In this book you will receive a schedule that lasts for 6 months. You can break this up any way you wish. Some runners like to focus on one week at a time, others a month, while others 3-6 months. Do what is motivational for you.

A special run each week…and each month

It helps most beginners to schedule a special run each week in a scenic area, or with a motivating person or group. Each month, plan to run in a local fun run or regional festive event. Don’t think that these events are only for seasoned competitors. Most of the participants do this because they enjoy the experience, and want to wear the race T-shirt. Be sure to read the chapter on your first race.

Those who run for 20 years or more tend to have the following things in common:

1.	They enjoy most of the miles of almost every run.
2.	They take extra days off from running to recover from aches, pains, and burnout.
3.	They don’t let goals (and training schedules) interfere with running enjoyment.