When I’m planning out my weekly workouts, I always try to make sure I get a run or workout in on Monday. Why Mondays? Starting out the week with a run sets the tone and pattern for the rest of the week. You’re beginning the week the way you want the rest of it to go.
Running on Mondays also helps if you know you want to get in a certain number of runs during the week. It means that you already have one under your belt. What a great start to the week! Feeling that sense of accomplishment so early in the week will give you a boost of motivation and confidence that you can take through the week.
Also, social events are less likely to pop up on a Monday evening. Your evening running plans are unlikely to get derailed by a last-minute invitation to dinner. You can make it to the gym without feeling like you’re missing out on something.
And, let’s face it, Mondays can be stressful! Running is a great stress reliever and a good way to help you deal with the challenges of a new week.
To understand the effectiveness of running on Mondays, it helps to think about how you might feel when you don’t start your week out with a run. If you give into the pressures of work or family commitments or the desire to sleep in a little, you’re more likely to continue that pattern.
Similar to the feeling of falling off track on a diet, you might think, “Well, I’m already off schedule this week” and be less motivated to stick to your plan for the rest of the week.
Running on Monday sets a solid pattern for the rest of the week. Once you get into the habit of running on Mondays, you’ll start to crave the reward of stress relief at the beginning of your week.
When planning your runs for the week, make sure you schedule some miles on Monday. The reward of feeling accomplished will reinforce your commitment to complete your other scheduled runs for the week.
Here are some tips to make sure you get in a Monday run:
Put it on your calendar.
This is the number one reason I get my Monday runs done. I block out time, even if it’s just a half-hour. Then I treat it like an appointment that I need to keep.
Prep for it.
To guarantee yourself a Monday run, you need to prep for it in advance. Lay out your running clothes and gear on Sunday night, when you have a little more time. Then, you’ll be ready to go on Monday. If you’re trying to run in the morning, follow these tips for being a morning runner.
Meet up with a buddy.
It’s hard to blow off a Monday run if you know your friend is waiting for you. Plus, Monday is the perfect time to fill each other in on how you spent your weekend.
Plan a reward.
As I already mentioned, Mondays can be tough! Give yourself a little reward for starting out the week right with a run. Plan for a post-run coffee or other mini-treat to give yourself something to look forward to.
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
