Learning new habits: strength training

Strength training makes you a faster and more efficient runner, and it also helps prevent injuries. I’ve known this for years, yet I just couldn't manage to incorporate it into my training routine. For me, putting on my running shoes and heading outside is so natural, but lying down on my mat indoors isn't. After all, where do you start? And more importantly, how do you stick with it?

After several failed attempts, I gave it another try in October 2022. And with success! I started small, step by step. First ten minutes. Just with a YouTube video. I did the same video again the following week. The week after that twice, and the week after that twice again. I combined the strength training with a running workout; that way I was already wearing my sportswear anyway, and before I gave myself time to come up with excuses, I just lay down on my mat as soon as I got home. I noticed that the exercises got easier and easier! Eventually, I started varying things a bit more and looked for some longer videos.

I thought January was a good time to start doing half an hour of strength training twice a week, and I can now say that it has become a habit in my weekly training routine. Sometimes I miss a week, and there are weeks when I manage it three times. And both are okay. Don't be too hard on yourself. If you miss a week, it's not lost; you can just pick up where you left off.

In principle, you don't need anything more than a mat or a soft surface to do exercises on. Personally, I now have some weights and resistance bands so I can add a bit more variety to the exercises. And I actually find it quite fun, too.

What helped me start a new habit and stick with it:

• Don't keep procrastinating; today is a beautiful day to start.

• start small - do it step by step

• choose fixed times or days

• Link your new habit to an existing habit; to a running workout or immediately when you get out of bed or from work.

• Don't be too hard on yourself; skipping it once is not a disaster.

• celebrate your victories

• Be proud of yourself!

This is about strength training now, but it can actually be applied to anything.

Are you thinking, "I'd like to do this too," but not quite sure where to start? I'd be happy to brainstorm with you, so feel free to contact me.