Welcome to Getting Fit at Fifty

My name is Art Davis and I started running in 2007 to lose weight. Check out my before and after photos at the bottom of the page. I ran my first 5K and 10K in 2007 I went on to run my first half Marathon and full Marathon in 2008.

Tuesday, April 16, 2013

How to Make Running a Habit

"Winning is a habit. Unfortunately, so is losing." Vince Lombardi

I saw a list on “Zenhabits.net” on How to Make Exercise a Daily Habit. As  a result I made my own list of  “How to Make Running a Habit”. You should commit to a 30-day challenge because it takes 30 days to get a habit well ingrained. Here are my suggestions:


1) Set a time to run and stick with it. I run in the evening after work. Some people run in the morning before work and other people run over their lunch break. Whatever works best for you just be sure to stick with it.

2) Set yourself a reminder. When I started running I put in my calendar so I would not forget or book something at the same time.

3) Start small. I started out by walking. 10 – 15 minutes at a time and worked my way up to where I could walk over 4.5 miles  in an hour.  Then I  progressed to running – walking intervals.

Healthy -Habits

4)  10% Rule. Once your body is used to regular exercise you can slowly increase the amount and intensity of your exercise. The rule of thumb is not to increase the amount and intensity by over 5 – 10% a week.

5) Make it pleasurable. I listen to music that I like over my iPhone. When I run outside I vary my path a little, so it does not get stale.

6) Lay out your gear. Having your gear laying out and waiting for you. If I am planning on going to the gym, I have my gym bag packed the night before and waiting form me by the front door.


7) Just head out the door. Some days I am tired or had a bad day and do not want to run and I just have to push myself out the door. I always feel better after I run.

8) Mix it up. I do not run the same distance every day. Some days are long runs, short runs, Yasso 800’s, or long slow distance (LSD).

9) Schedule easy runs. Your body needs a day off for rest, it also needs recovery runs.


10) Do not skip a day. Early on consistency is the key.

11) Go to a local shoe store that specializes in running shoes and get yourself properly fitted with the right pair of running shoes.


Any other suggestions on how to make a running habit?


  1. Hi Art! I'm not really a runner, unless you count my running of one mile per week on the treadmill, but I popped over to see what you thought about developing fitness habits.

    This is really good advice. More generally, it would apply to anyone who wants to develop fitness habits. At first, I went to the gym consistently, without skipping days to develop a habit. I switched it up on different days, to keep from being bored and also to avoid injury. Rest days are good. And setting a time and sticking with it is also something I did.

    I know that for proper running shoes is very important. People should wear relatively new shoes to run in, that aren't worn out, even on the inside where it doesn't show. That helps a person avoid injury when running.

    Overall, super good advice.

    :-) Marion

  2. The biggest thing for me is to make a plan. If I don't lay out what I'm going to do at least 2 or 3 days before, it's easy for me to fill the time I might be running (or working out in general) with other things.

  3. I love the days I wake up and can't wait to lace up my shoes... but for the days that I don't fell like it, I just make myself. I've yet to regret a run :)