Staying motivated

Consistency beats motivation: make running a habit that doesn’t depend on how you feel that day.

• Plan your runs like appointments: fixed days and times, kit ready the night before.
• Set a goal 8 to 12 weeks away (a race, a distance, a time) and small weekly targets you can tick off.
• On low days, commit to just 10 minutes: once started, you usually carry on; if not, that’s fine too.
• Vary sessions and routes, run with a friend or a club, and look back at your progress.

A habit takes about two months to settle. Missing one run doesn’t matter; try never to miss two in a row. Kadence’s ghost lets you race your past self.