“If there is any time in your life when you adjust your schedule so that you can exercise, this is it!”
If you can maintain the next three weeks of running (only 9 days of running) according to my experience, you have about an 80% chance of continuing running for 6 months. The members of the “six month club” tend to continue as life-long runners. Here are some tips for your 21 day mission:
| • | Find a place in your schedule when you are very likely to have time to walk and run. For most people this means getting up 40 minutes earlier. Go to bed 40 minutes earlier. But even if you don’t, you can get by with 40 minutes less sleep. The overwhelming response from runners I’ve worked with who’ve said they couldn’t live without those 40 minutes but tried is they really had no problem. The vitality you gain from your run will energize the rest of your day. |
| • | Get your spouse, significant other, friends, co-workers, etc., to be your support team. Promise that if you get through the next 3 weeks having done the runs, you will have a party for them, picnic, whatever. Pick supportive people who will email you, and will be supportive during and after the training, and the celebration. |
| • | Have a friend or three who you can call in case you have a low motivation day. Just the voice on the phone can usually get you out the door. Of course, it is always better to have a positive and enthusiastic person in this role. |
| • | It is best to also have a back-up time to run. The usual times for this are at noon or after work. |
| • | While commuter traffic is high, get in your run; some get to work very early, and others run immediately after work. |
| • | If necessary, you can break up your run into several segments. |
Increasing the length of the run
After week two, you can increase the amount of running to between 10 and 15 seconds if you are feeling fine with this. Otherwise, just stick with 5-10 seconds. I have noted a gradual increase in the running, but cut the running portion back if you are not ready for it.
Remember, no huffing and puffing!
You will do this! Just focus on each day, and make the little adjustments that you need to make. While you are doing your runs, you can plan your 3 week success party. If you pick the right people, you may just have some converts and some companions who will join you in your mission to be a runner!
| Week 2 |
Mission: You are continuing to increase distance. On Saturday, pick a scenic place for your run.
| Week 3 |
Mission: You’re really making progress now—getting up near the half hour mark! On Saturday, ask some friends to go with you for the warm up and warm down, and have a picnic afterward. You’ve made it 3 weeks. Keep going, you have an easy week coming.
| Week 4 |
Mission: Rest a bit. This is an easier week to make sure the body catches up. You have earned this. It’s time for your 3 week party. Pick the day, and the place, and celebrate.
