How To Be a Happy Runner (for Life)

Are you a happy runner? Did you used to be? Would you like to be one?

A lot of people have run at some point in their lives (maybe to compete in a distance challenge, be it a 5K or a full marathon). But after a few races under their belt, they usually stop.

I’ve been a happy runner for nearly fifteen years and I don’t plan on stopping anytime soon. I was actually inspired to start running by an elderly neighbor who had started running in his twenties.

People often ask how I stay motivated to run as much as I do, and the truth is that running has become a habit for me, much like brushing my teeth or washing my face. Anything can become a habit if you are consistent and do it long enough.

Here are my ten tips to help you start running, or get back into it, enjoy it and never stop.

1. Make running a priority. I know this is stating the obvious, but if you don’t make running a priority then it will be really hard to stick to it. When you wake up in the morning you should have a mental (or actual) list of the things you need to do that day. Make sure running is at the top of that list. Think of it as something you get to do rather than something to have to do.

2. Make time to run. Get up an hour or half hour earlier to run before you do anything else. Running in the morning is great because it’s out of your way for the rest of the day, plus, it helps you feel good, too. You can also take your running gear with you to work and get a quick run in during lunch or after work. Also, make sure to take your running gear with you on business trips or vacation, you never know when you’ll be inspired to go for a run.

3. Invest in a good pair of running shoes and replace them around every 500 miles. This is so important to avoid getting injured. A good pair of shoes can make the difference between a great run and a painful one. I use Asics Gel Nimbus 16 because they have mid-sole bounce back cushions and a heel clutching system. These shoes work well for my feet, but everybody is different, so I suggest going to a specialty running store and trying on a few different brands. Get a recommendation from a knowledgeable salesperson that has examined how your feet hit the ground.

4. Use an activity tracker. It’s a great way to see how far you’ve gone and some can help you to get faster (if that’s what you want). I used to use Nike+ on my iPhone, but the GPS used too much data, so I switched over to Nike+iPod. It’s okay, not as accurate as the iPhone app, but it works. I haven’t tried any other activity trackers, so I really can’t recommend one over the other, but there are many others available, including: Garmin, Fitbit and Polar.

5. Make realistic but challenging weekly mileage goals. Start slow and work your way up. Do not over do it. I know, it’s harder said than done. Many runners try to do too much too soon (cough, cough, that was me a few years back). Trust me, your body will tell you when it’s had enough (usually, by screaming a pulled hamstring at you or yelling a shin split at the top of its lungs).

I run 25 miles per week. It doesn’t sound like a lot, but when you add it up it’s 1,300 miles a year, nearly 50 full marathons!

6. Stretch! It’s so important to stretch those overused front and back leg muscles (especially after your run). Stretching keeps your muscles supple, which helps prevent injury. That’s why yoga is such an awesome complement to running. Click here for some good post run stretches you can try.

7. Be flexible. Didn’t get your run in because there was a thunderstorm, come down with a cold or just had a busy day? No worries, don’t let it knock you off track. Just run the next day (or the next). Expect for there to be days when you won’t be able to get your run in for whatever reason and carry on.

8. Listen to music while you run. I swear, I can run three times longer listening to music than without it. There’s even research that proves listening to up-tempo music can actually make you run faster. I hesitate to include this tip in the list, because wearing headphones while running can be dangerous. So use them at your own risk, keep the volume low and your eyes peeled.

9. Join a running group. Being part of a running group is a great way to meet other runners who can hold you accountable and keep you motivated. If you use Twitter, read my recent post Top 5 Reasons You Should Join a Virtual Running Group. The second Earthathon Relay is starting on July 1st. I’m part of the #RunderfulRunners team, but you can join any team you want. It’s so much fun!

10. Tell people (and yourself) you are a runner. I don’t care if you run three or fifty miles per week. It doesn’t matter if you run a fourteen or sub six minute mile. If you strap on your running shoes and pound the pavement, you are a runner. And that is awesome!

What about you? Do you have any suggestions for being a happy lifelong runner? I’d love to hear from you!