HOW TO RUN: Start and Keep Going (backed by neuroscience)
BACKED BY NEUROSCIENCE
Stretching after a run...
Starting a habit, especially one like running, isn't easy. It requires both physical and mental effort without immediate rewards. In our age of instant gratification—whether it's through TikTok swipes or online shopping—it's hard to accept that our bodies still function like they did centuries ago. Human metabolism and endurance need time and consistency to show results.
Running has always been part of human survival, even the modern "runner's high" is rooted in the adrenaline rush our ancestors felt when running from predators.
Today, that rush might come when crossing a finish line, but the mental toughness required for running beats the physical challenge.
Running is about discipline—pushing yourself to run longer, faster, and earlier every time. While the skill of running is simple, turning it into a habit takes time.
So, where do you start?
1. Get the right shoes: Focus on practicality over style, especially considering the arch of your foot. If you're a beginner, choose shoes designed for training, not racing.
2. Build a plan: Instead of planning for a race, create a routine that makes running part of your life. Set a time in your day to dedicate that to running. If you want it to work, make it a priority. Make the effort to make the time.
3. If you can, run with friends. It is harder to talk yourself out of a run when you have someone waiting for you Even better: if your friend is faster than you, great! It will help you get faster as well.
Day 1: Set a stopwatch and jog for 25 minutes, you don’t need to be fast, you need to keep going. At around 20 minutes, your metabolism will kick into gear and the inner processing of your body will get to work.
From a neuroscience standpoint, this endurance activates brain regions like the prefrontal cortex, improving your mental resilience and decision-making ability. (this happens every single time you run!!)
At the start of your running journey, focus on running long and slow rather than short and fast. This builds mental resilience and physical endurance, which will eventually help you speed up.
You started, but how to keep going?
The key to maintaining your running habit is recovery. Neuroscience shows that proper recovery not only allows your muscles to heal but also helps the brain form stronger neural pathways associated with motivation and habit formation. Keep in mind the following:
“The best food for a post-meal run is protein and carbohydrates.”
Try to hold off the high fat food until after the post run meal.
Why? The post run moment is when your metabolism is breaking down and burning down the fat in your body. By eating high fat food during this time you make the digestion and breaking down process stop and slow down.
“have a high-protein meal to end the day
and ensure you eat a high-protein breakfast within 30 minutes of finishing a fasted run.'”
By doing this you allow your muscles to form and recover, allowing you to keep pushing past your body’s baseline.
“you’re not only burning calories, you’re also building muscle,
which weighs more than the fat you’re burning.”
And that’s fine. It is important to understand that while running is considered a cardio sport, you are also working your muscles and building them, especially the ones in your legs!! Your heaviest and longest muscles reside in this area.
“Incorporate strength training into your plan”
To prevent the loss of muscle mass through cardio and reduce the risk of injuries, incorporate strength exercise apart from running into your plan. Remember: having a strong body will only benefit your body while running…
