Five cognitive strategies, as recommended by a running coach and a social psychologist, to facilitate the adoption of a regular running regimen
==========================================================
Running can be a rewarding and fulfilling activity, but maintaining a consistent routine can sometimes be challenging. A UESCA-certified running coach and social psychology PhD has outlined key principles to help you stick with your running routine.
Social Support and Accountability
Having an exercise buddy or peer coach can greatly enhance your adherence to running. The mutual encouragement and accountability provided by a partner can reinforce your commitment to regular exercise. Teaching and learning behaviour change strategies together further reinforces adherence through active engagement and social learning [1].
Role Modeling and Vicarious Learning
Observing relatable role models performing exercise routines in everyday settings can help normalize and motivate exercise participation. This is based on the social learning theory [1]. Seeing others who are similar to you succeed in their running journey can be a powerful motivator.
Balancing Extrinsic and Intrinsic Motivation
Sustainable exercise adherence depends on cultivating intrinsic motivation (finding personal enjoyment and internal satisfaction in running) alongside extrinsic motivators (appearance goals or social expectations). Intrinsic motivation is more strongly linked to consistent, long-term exercise habits [2]. Finding what you love about running and focusing on that can help you maintain your routine over the long term.
Positive Self-Perception
Maintaining a positive body image and satisfaction with your functionality supports healthier and more consistent exercise patterns. Negative self-image may undermine your commitment [2]. Embrace a growth mindset and view your talents and abilities as something that can be developed. This can make dealing with setbacks easier and overcoming them seem less daunting.
Behavioral Reminders and Self-Management
Explicitly learning and applying evidence-based behavior change techniques (e.g., goal-setting, self-monitoring, rewards) helps internalize habits rather than relying solely on external prompts [1]. Journaling, or self-monitoring, can improve self-regulation skills and allow you to process your running performance. Use it as a tool to let go of poor performances, or use it as motivation if you are feeling good about your runs.
Mental Training and Cognitive Engagement
Training the brain alongside the body, for example through cognitively demanding tasks post-exercise, can enhance endurance and mental resilience, indirectly supporting exercise adherence [4]. Starting a run before allowing yourself to quit can help overcome the biggest obstacle and likely keep you going. Begin by running or walking for at least three minutes before allowing yourself to quit.
These principles synthesize social psychology and coaching expertise to promote lasting engagement with running through social connection, motivation management, cognitive involvement, and positive identity reinforcement.
- Cultivating a healthy lifestyle that includes fitness-and-exercise, wellness, and a healthy-diet can benefit from social support and accountability, such as having an exercise buddy or peer coach to reinforce your commitment.
- Enhancing your mental health can be achieved through mental training and cognitive engagement, like performing cognitively demanding tasks post-exercise to boost endurance and mental resilience.
- Embracing a growth mindset can help maintain a positive body image and satisfaction with functionality, which supports healthier and more consistent exercise patterns in health-and-wellness, fitness-and-exercise, and sports.
- Implementing evidence-based behavior change techniques, like goal-setting, self-monitoring, and rewards, can help internalize habits and improve self-regulation skills for a better lifestyle and adherence to fitness-and-exercise routines.
- Incorporating nutrition and home-and-garden activities into your lifestyle, such as growing your own fruits and vegetables, can contribute positively to your overall health and wellness, providing additional benefits beyond fitness-and-exercise.
