are you struggling to get your workout into your even ending busy schedule?
Well your not alone! I think everyone struggles on some level. Whether it’s getting motivated, finding the time, they stop because they are not seeing results or life gets in the way.
Not many people enjoy running. I am not a fan either but, It is something that is simple to do. It gets me and my baby outside to breath some fresh air! Breaking old habits is hard but not impossible.
One of the biggest things I have done that has helped me was, making running a normal task in my day. Like eating breakfast, that is something that must happen. Running or any physical activity that gets your heart rate up and your sweat on is something that has to be done.
We often tend to put fitness on the back burner but scheduling it into our schedules will make it 10 times easier at getting it done!
First, find out the number of calories you burn while running. Which depends on metabolic variables, such as weight, age, body composition and, performance variables like pace and incline. This is difficult to determine accurately because most formulas use body weight as the metabolic variable when calculating calories burned during activity.
To figure out what how many calories you will burn per mile of walking you take your weight and multiply it by 0.53. For example, for a 200-pound person, they would burn 106 calories per mile, for someone weight 160 they would burn 84.8 calories per mile.
“I KNOW EVERY MILE WILL BE WORTH MY WHILE. -HERCULES “
Calories burned will change depending on if you are walking vs running and what type of terrain you are running on. Speed also plays a role in calorie expenditure to find a simple way to calculate this check out Walk/Run Metabolic Calculator.
Running is a great way to get the body moving and get in shape. Sometimes finding the motivation to run is challenging. Once you get started it is easier to start making a habit of running.
People who start to run early in the morning get hooked on that feeling of having accomplished so much before others are even awake, as well as the extra energy they get from that morning rush of endorphins -Lisa Reichmann
Once you have calculated how many calories you will burn per mile of running start making running a habit. It may be hard to start but once you do you will see your hard work pay off.
Creating a habit is hard but here are 5 ways to make it easier.
Become A Morning Runner
Being busy with family, work and social obligation make getting into the habit of not only running a challenge. The solution: Put running first on your to-do list this way you will get it out-of-the-way.
Setting time to run in the morning is easier than setting time to run at night. WIth dinner, family activities or tiredness getting in the way running at night will most likely not happen.
Find A Routine
You don’t need to go hardcore when you are first starting out if you do you are most likely to wear out more quickly.
An easy way to start is by running one or two days per week. This is an easy way to get into the habit of running. Once or twice a week becomes easy and you find you have more time than try increasing how many times you run a week.
My sweet spot is three times a week for a half hour. I tracked to find the halfway point on my run so then by the time I get back to my car it has been a half hour.
Make sure to stay motivated, get to bed at a reasonable hour (if you can) so then it will be easier to get up and go on a run before you need to start on the rest of your to-do list!
Lay Your Clothes Out
Laying out your clothes the night before makes getting ready in the mornings much easier. Especially if you have little ones running around you can quickly get your workout clothes on and the kids in the car.
Make It A Habit
Add running apart of your morning routine. This way it is one of the first things that gets done in the morning. I know it can be hard to get even a 5-minute workout in with little ones. Something you can do is to get them involved!
Make running a fun experience for everyone. My daughter loves it when we go on morning runs. She sits in her stroller and enjoys being outside. For moms sometimes our workouts are more in the afternoon once we get the kids off to school.
No matter what time start making running a habit!
Give yourself time to make running a habit. There may be some morning where getting to the gym is just not possible and that is okay. Be patient with yourself on your fitness journey it takes time to see results.
Set goals to help keep you motivated and determined to make things happen. Catch yourself when making excused as to why you can’t go running. If you have children find a gym with a daycare or get a running stroller that you can bring your kids with you on your runs.
There are many ways to get in shape it comes down to how motivated you are and being creative on how to make it happen. It is important to be an example to our children when it comes to physical exercise.
Our kids see everything we are doing and what we are not doing. It is good to start being an example of doing physical exercise. If running is not your thing that is okay! find a fun activity that you enjoy doing. That way it will be easier for you to be motivated to workout!
What are you going to start doing today to help you get into the habit of running? Let me know in the comments below!