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If you recently picked up running, you might find that the initial excitement and motivation to lace-up your running shoes and head out is wearing off. Don’t despair.

A study published in the European Journal of Social Psychology found that it can take up to three months to develop a habit – and, in some cases, up to eight months.

The study analysed the process of habit creation in the everyday life of 96 volunteers who took up a new eating, drinking or activity to carry out daily during the research for 12 weeks.

The habits included running for 15 minutes before dinner, drinking a bottle of water with lunch or eating a piece of fruit once a day. The study found that on average habits took 66 days to form, but with exercise it was longer, 91 days.

✅ Make getting into the exercise habit a goal in itself.
✅ Organise yourself so that its less effort when you are about to go out
✅ Give yourself extrinsic rewards to attaining goals.
✅ Recruit family members and friends who can support the process and build their support into the reward process.
✅ Develop positive phrases around exercise
✅ Record your progress.

Running and strength training go together like peanut butter and jelly — or they should! 😉

Sleep may be the most important thing you do for yourself as an athletes and a person.