How to Start Exercise
The “How to Start Exercise” topic seems, at first glance, to be something of interest only to newcomers to exercise.
However, veteran marathoners, half-marathoners, and other endurance runners and walkers sometimes need help with re-starting a workout routine, and this mental trick that I want to share with you here could apply to the topic of “How to Re-Start Exercise” just as well.
The Incrementalism Trick
“The Incrementalism Trick” is what I call it, and it can work for building or re-building any exercise habit.
The idea is simple. You take a small, incremental step toward increasing your activity every time that you work out, until you reach the exercise duration and intensity that you desire.
An Example
Suppose that you just bought a treadmill with the goal of running on it at some aerobic-fitness pace for thirty minutes every morning. This is not necessarily my long-term preference or recommendation for a training schedule, but let’s use this goal to keep the example simple.
How to start exercise, once you have the treadmill at home?
Day 1
Wake up 30 minutes early, get out of bed, and go back to bed.
Day 2
Wake up 30 minutes early, get out of bed, put on your running clothes, take off your running clothes, and go back to bed.
Day 3
Wake up 30 minutes early, get out of bed, put on your running apparel, walk to your treadmill, return to your bedroom, take off your running clothes, and go back to bed.
Day 4
Wake up 30 minutes early, get out of bed, put on your running clothes, walk to your treadmill, walk for a minute on your treadmill, return to your bedroom, take off your running clothes, and go back to bed.
Day 5
Wake up 30 minutes early, get out of bed, put on your running apparel, walk to your treadmill, walk for five minutes on your treadmill, return to your bedroom, take off your running clothes, and go back to bed.
Day 6
Wake up 30 minutes early, get out of bed, put on your running clothes, walk to your treadmill, run slowly for five minutes on your treadmill, return to your bedroom, take off your running clothes, and go back to bed.
Day 7
Wake up 30 minutes early, get out of bed, put on your running apparel, walk to your treadmill, run slowly for ten minutes on your treadmill, return to your bedroom, take off your running clothes, and go back to bed.
And so on…
You keep adding a bit to your routine every day until you have reached your goal!
How It Works
The Incrementalism Trick works, in my opinion, for at least three reasons:
- It starts slowly. The first change that it asks you to make is minimal. (“You mean, on the first day, all I have to do is wake up early and then go right back to bed? I can do THAT!”)
- It builds slowly. The second and subsequent changes are minimal. (“You mean, on the second day, all I have to do beyond what I did on the first day is put on my running clothes and then take them right back off again? I can do THAT, too!”)
- It denies what you want. By forcing you to slow down in your progress toward your goal, it stimulates you to want the goal even more. Put bluntly, you may get so disgusted by your “slow” progress toward your goal that you will “just do it” ahead of schedule.
If you are having trouble starting a new exercise routine, then try this trick for a week or two. It should work for you!
Your Turn
What do you think about this trick? Have you used it to build a new habit? Share what you have learned with fellow SpryFeet.com readers by leaving a comment below. Thank you!
What Else You Can Do
You are not going to make progress with your endurance running or walking, if you do not start … or re-start.
“Sixteen Mental Tricks for Finding Time for Endurance Running or Walking Workouts” is the section in my book Mental Tricks for Endurance Runners or Walkers that will help you to start — and continue! — your exercise routine.
