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Published Feb 6, 2025

s5e01 The Science of Habit Formation: Building Habits & Behaviors That Support Your Running Goals! with Karin Nordin, PhD

Karin Nordin, PhD, delves into the science of habit formation to enhance running goals, offering insights into overcoming the brain's resistance to change, the nuances of motivation, and creating sustainable behaviors.
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  • Consistency

    Maintaining consistency in running can be challenging due to decision fatigue and the struggle to stay motivated. explains that decision fatigue is less about willpower and more about emotional capacity, suggesting that planning ahead can alleviate this burden 1. She emphasizes the importance of focusing on immediate goals rather than long-term consistency, advising runners to concentrate on the next 24 hours to maintain momentum 2.

    People who are consistent don't think about being consistent. They're not thinking about, oh, how am I going to keep this be consistent overall, they're thinking about, when is the next time I'm going to get this done and how am I going to get this done?

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    This approach helps runners navigate the mental challenges of maintaining a routine.

       

    Setbacks

    Overcoming setbacks in running requires a balance between persistence and self-compassion. advises runners to experiment with their routines, such as adding an extra run when feeling rested, to find what works best without compromising sleep 3. She also highlights the importance of accepting feelings of disappointment after setbacks, viewing them as indicators of personal growth and care 4.

    Sometimes the actual solution is to sit in the feeling that we are having right now.

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    This mindset encourages runners to embrace setbacks as part of the journey rather than obstacles to success.

       

    Identity

    Identity and motivation play crucial roles in achieving running goals. suggests that aligning habits with one's identity, such as embracing the identity of a runner, can enhance intrinsic motivation 5. She outlines a four-step process—awareness, acceptance, adjustment, and action—to help runners understand and modify their behaviors effectively 6.

    Focus on becoming a person who chooses that behavior every day over and over again, regardless of if it becomes habitual or not.

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    By integrating these steps, runners can develop a sustainable mindset that supports their long-term goals.

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