How Do I Get Into The Habit Of Running?

Pace running

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Tempo runs are an essential part of endurance training and should be incorporated into any traditional baseline, build, or peak cycle. Legendary running coach Jack Daniels developed the VDOT formula which dictates that pace should be done at a "threshold" pace of about 25. 30 seconds slower than your 5K race pace (equivalent to a 1-hour marathon effort). Using a heart rate monitor gives you real-time feedback on how hard you're working with each sprint.

Recovery days

In endurance runs, you need time to rest and recover after each run; otherwise, you may be at risk for injury or burnout. Generally, most runners need at least one complete rest day after a long race. Active recovery is low-intensity training that increases blood flow to your muscles and aids in recovery. For added benefits, you can also do walking, gentle yoga, foam rolling, etc. If you're new to endurance running, consider adding a weekly active recovery day to your schedule. This will increase blood flow and flush lactic acid out of your body, making recovery easier.

Goals

Running is a great sport, but to be the best, you need to set achievable goals. Setting realistic goals will keep you motivated and allow you to reach your full potential even during challenging training cycles. Many runners make the common mistake of setting goals that are too vague and are not SMART (Specific, Measurable, Attainable, Relevant, Time-bound). This can decrease motivation and ultimately keep you from achieving your desired results. Instead, choose a true north goal that will guide your running throughout the year. This type of goal is different from a traditional goal, as it emphasizes an overarching goal for your daily training, similar to how you set intentions while training.