How to Start Running: My System for Building a Consistent Habit (Zero Motivation)

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Hello everyone, I'm Yulie! 

Lately, I've been simplifying and focusing on the consistency of my movement routine. Believe it or not, I wasn't always a runner! I was nudged into starting because of a running group organised by my co-working space—a fantastic source of external motivation. So I started it last September.


I'm still a beginner, and yes, I often drop out mid-run when it gets tough! But now I practice alone, steadily integrating running into my routine. When running solo, I use a "run-walk" interval approach. 



I even treated myself to a new pair of Nike Air Zoom Pegasus 39 shoes during a sale to support the new habit!

At home, I use a home training app for simple Pilates. My routine is just 10-20 minutes and includes beginner routines like Wall Pilates and even Pajama Pilates right next to my bed!


The core principles I've learned from successfully building a consistent movement habit are:

The Three Keys to Habit Consistency

1️⃣ Start Small and Be Consistent. The goal is not perfection or speed. The goal is to simply show up and do the minimum viable action, no matter how small.

2️⃣ Design a Simple Environment for Solo Practice. Find the easiest way to remove friction. For home training, this means choosing simple, no-equipment routines like "Pajama Pilates" that I can do anywhere. For running, it means having my shoes ready by the door.

3️⃣ Use Group Activities as Motivation Boosters When I need a push, I join the running group. But I don't rely on them. I treat the group as an external incentive and focus on maintaining the habit on my own for the rest of the week.

Whether it's running or home training, the crucial thing isn't to be perfect; it's to not give up and to keep making progress, bit-by-bit.

I'll continue to share my slow, steady, and consistent movement journey! 💪

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