If you’ve been following along for a while, you know that I am an unapologetic cardio queen. Even better if it’s running. The movement, the fresh air, the mental clarity: it’s just what I love. But there’s one habit I’ve historically been a little “hot and cold” with, and this year, I’m making it a non-negotiable: Strength Training. It’s easy to focus solely on the cardio, but as I’ve learned (sometimes the hard way), what we do off the road matters just as much as what we do on it. It’s not always easy to trade a run for a lifting session, but I’m committed to the struggle and making this habit a permanent part of my week. Here is how I’m prioritizing the weights right now.
Make A Reasonable Commitment
The fastest way to kill a new habit is to overcommit. Instead of telling myself I need an hour-long session or five days a week in the gym, I’m starting with “micro-goals.” Even 15 or 20 minutes of targeted strength work counts. By keeping the commitment manageable, I’m removing the “I don’t have time” excuse and proving to myself that I can show up consistently.
Stack The Habit
To make this stick, I have to stop treating strength training as a separate, lonely task. I’m “stacking” it with my existing habits. Whether it’s doing a core circuit immediately after a run while I’m already sweaty, or stopping at the gym to lift on my way to or from a dog walk, attaching the new habit to one I already love makes it feel like a natural part of my day rather than an extra chore.
Invest In The Fit
It might sound simple, but never underestimate the power of a new outfit. Putting on a fresh, high-quality set of workout gear shifts my mindset from “leisure mode” to “athlete mode.” When I look the part, I’m much more likely to follow through with the work. It’s a small psychological win that makes the transition to the weight mat a lot more inviting.
Track the Non-Scale Victories
Instead of just looking at the weight on the bar, I’m tracking how I feel. Are my hills feeling a little easier? Is my posture better at mile 8? By focusing on these functional “wins,” the habit becomes self-reinforcing. I’m not just lifting weights; I’m building a stronger version of the runner I already am.
Celebrate The Small Wins
I’m a big believer in rewarding the effort, not just the end result. I’m setting small, weekly milestones for my strength sessions, and when I hit them, there’s a reward waiting. It could be a specialty coffee, a new book, or just some dedicated “me time.” These mini-incentives should keep the momentum going when the initial motivation starts to fade.
Building a new habit is never a straight line. There are days (every day) when I’d much rather just head out the door for a few miles than pick up a kettlebell. But strength training isn’t a “distraction” from my running, it’s the foundation that makes running possible and productive. I’m focusing on the daily ritual of showing up for these sessions, even when they’re short, because the version of me three months from now will be so glad I did.
How do you make your toughest habits stick? Do you use rewards, or are you all about the “just do it” mentality? Let’s share some strategies in the comments!
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Link Up With Tuesday Topics
Welcome back to Tuesday Topics, as Jenny, from Runners Fly joins Jenn at Runs With Pugs to co-host this link-up! Please join us every week for a new topic! Write on our weekly prompt or choose your own topic! Make sure to add your post to the link up, link back to your hosts, and comment on the other shared posts!
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