DAY ONE: Make yourself a running playlist.
Awesome, you're done. Nice job.
DAY TWO: Create your perfect running outfit.
Get dressed up to go running. Socks (warm ones if it's cold out!), sneakers, leggings, layers... if it's cold, add a scarf, ear warmers, giant mittens... anything to make you completely adorable... slash unrecognizable to people you may walk/run past (for those of us who feel self-conscious when we go jogging). Choose dark colors, then admire your reflection - see, already you look slimmer! Put your running gear into a neat little pile, or even into a gym bag, and set it in plain sight for tomorrow...
DAY THREE: Take a stroll!
You need to figure out your running path. So today, get into your awesome running wardrobe, grab your keys and put in your headphones. Go out after dark and take a walk - no running at all tonight. Just mentally map out a track and walk the entire thing - no cutting corners! Ideally it should be a sort of loop that begins and ends at your doorstep; perhaps a lap of the neighborhood? Make sure you are able to stay on the sidewalk for the entire path. Keep your playlist going from the moment you leave your house until the moment you come back in through the door - then see how many tracks you were out walking for. Ideally you should have been walking for about 15-20 minutes (or approximately 4 songs). When you get home, stretch and then hit the showers - you earned it!
DAY FOUR: Take the same stroll!
"Ugh... again? But I just did that yesterday." Can you remember the path you forged yesterday? Make sure you get all dressed up in your confidence-boosting jogging attire, get your playlist going, and do your lap again. Maybe as you're going around that last bend, if nobody's around, try jogging for like ten seconds. Walk the rest of the way home. When you're back in your room, stretch and then hit the showers - you REALLY earned it today! Spend the next hour looking at fitness- and running-themed Tumblrs. Bask in the fact that you are now officially a member of that community. Maybe start your own health-themed Tumblr....
DAYS FIVE & SIX: Consider quitting; instead, pick up the pace.
Now that you jogged for a few seconds, you realize it's not actually that awful. Especially since you can stop as soon as you get tired. Today, set out on your walk with the intent of jogging at least a portion of it. Start to realize that you get home much more quickly when you jog instead of walk. Continue to go test this theory every day (try to keep the time of day you run consistent - personally I think the evening is better because you can end your day with the feeling of accomplishment that comes from a laid-back/low-intensity walk/jog).
DAY SEVEN: Take a day off.
Do whatever you want. Just make sure that the next day, you get back out there! In the following weeks, as you realize that the workout ends more quickly when you run it instead of walking it, you might just find yourself running the whole thing. At this point it's all you. You may find yourself wanting to actually START your day with a jog. And maybe doing two laps will eventually turn into three, then four laps...
EVENTUALLY: Enjoy it.
Studies have shown that it takes 18 - 66 days to make something a habit. It could take three weeks or more to see results physically, but you will start feeling them very quickly. No matter what you do, every day you'll have the satisfaction that comes with getting into workout mode and walking out that door to exercise! And believe it or not, that self-esteem boost is what will ultimately get you addicted to running. You'll see.
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