When you Just Feel Like Sitting on the Couch:

-        Tell yourself that you’ll just go out for a short or easy workout.  Chances are you’ll end up doing the whole thing once you get out there.  Whatever you do, don’t allow yourself to skip out entirely.   Fit in a quick strength workout at least.  It’s about keeping with the habit.

When you Can’t Seem to Find the Time:

-       Consider getting it done before starting your busy day.  Replace a morning task with a workout .  For example, eat a portable and healthy breakfast in the car, or let your hairdo go for a while.  I like to bring a breakfast shake or granola bar for the morning commute.

-       Take advantage of any time you have.  Use 5 minutes here and there for a quick strengthening exercise or two.  Breaking up your walk/run into 2-3 x10 minute sessions is better than not doing it at all. 

-       Consider extending your lunch break to get in a workout.  You may need to extend your workday or come in early to make up the time, but this is an excellent pick-me-up   during a stressful day.

-       Run/Walk to or from events.  Or run while your child is at soccer practice. 

-       Be prepared for whenever an opportunity presents:  Keep plenty of healthy snacks around; keep your running attire in a gym bag to grab and go. 

When the weather is Bad:

-       Equip yourself with good attire, so you can dress appropriately for any condition.  Don’t let the weather become your excuse.   Layer up with moisture-wicking layers in cold weather with breathable hat and gloves.  You can peel layers off as you warm up.  Wear a lightweight water-proof and breathable jacket as a top layer in rain.  If severe weather occurs, take it inside on the treadmill or even a good bike or elliptical workout.

-       Be prepared ahead of time.  I always keep an eye on the weather for the whole week.  If I know it’s going to rain on a scheduled run day, I will consider moving the run to a normal rest day instead.

When you Do Miss a Workout:

-       Don’t beat yourself up over it.  Missing one workout won’t break you.  Just pick up at the next planned workout.  Just don’t let it happen too often… one missed day can quickly turn into 2, and 3, and then you end up out of habit.
 

Create Accountability:

-       Find a running partner, or at least a verbal accountability partner.  My favorite trick is to tell a friend (or anyone who will listen) that you have a workout planned that day.  There have been many occasions that I feel like skipping out, but remember that someone will be asking me about the workout the next day and I can’t imagine explaining that I wimped out.