Ep #370: Small steps, big results

Welcome to the not your average runner podcast. If you’ve never felt athletic, but you still dream about becoming a runner, you are in the right place. I’m Jill Angie and I help fat women over 40 to start running, feel confident and change their lives. I have worked with thousands of women to help them achieve their running goals.

And now I want to help you. Hey, there runner. Welcome to another episode of the Not Your Average Runner podcast, the show that is here to get you running safely and confidently, no matter your size. I am Jill Angie, your coach and running BFF. And today’s warmup topic is a concept that is going to change the way you think about running and running.

and exercise in general. It’s called the minimum baseline. And if you have ever struggled with consistency or told yourself a short run doesn’t actually count, this episode is for you. You know who you are. Okay. So let’s start with the basics. The minimum baseline is the simplest, most drama free version of your running or exercise goal.

It is that bare minimum that you know you can achieve without resistance. Okay? And that might be a really small amount to you, but that is the key, right? You can achieve it without resistance. So maybe it is five minutes. And that’s fine because the magic is that the minimum baseline is not about improving your fitness right away.

Okay. I’m going to say that again. The minimum baseline isn’t about improving your fitness right away. It is about building the habit of showing up no matter what it is about keeping those commitments to yourself, proving to yourself over and over and over again that you are a runner. So I want you to think of it this way.

If your goal feels overwhelming, even if that goal is simply to go out for 30 minutes of run walk intervals, your brain may fight back with excuses like, I am too tired. I don’t want to, I don’t have time. But if your minimum baseline is to just, small, like five minutes small. Okay. Your brain doesn’t have much to argue with because that feels pretty doable.

You’re like, well, I’m tired, but I could do five minutes. Right. And when you consistently meet that baseline, you are creating a pattern of success and you are building your identity as a runner. And here’s why that works so well. Because first of all, it removes the pressure of perfection. You don’t need to go all out.

You don’t need to hit a certain pace or distance. You just need to show up. And second, it helps you create a runner’s identity. Because let me tell you, runners aren’t defined by how far or fast they go. We say that all the time, but it’s so, so true. Runners are just people who run. And by meeting your minimum baseline, you are proving to yourself that you are somebody who shows up for yourself consistently because you are running consistently.

Okay? Now, another thing, the minimum baseline is designed to be so simple that you will have zero resistance to doing it. And again, this might look like five minutes of intervals, or, you know, running for just one song, or even simply putting on those running shoes and stepping outside or stepping on the treadmill.

The point is you are creating a habit. This is not a fitness breakthrough. This is a habit you’re creating. The breakthrough part happens naturally once you’ve created the habit of the consistency. Okay? So, three steps to setting your own minimum baseline. First things first, make it manageable. All right, I want your goal to feel so small, so small that it’s almost impossible to fail.

Okay, if you are new to running, this might be walking for five minutes. It might be jogging to the end of your driveway. Um, if you’ve been doing it for a little bit longer, maybe your minimum baseline is ten minutes of intervals. The key is to set a goal that feels achievable. Go No matter how tired, how busy, or how unmotivated you are.

Second piece, the second step of the minimum baseline process is to avoid the trap of, but it’s not long enough to count. People get stuck here a lot because they think their baseline needs to be big enough to count as a workout. That is not the point of this. Right? Please trust me. Your baseline isn’t about impressing anyone and it’s actually not about moving your fitness.

forward. It is about moving your brain forward. It is about building consistency because showing up for five minutes every day will do far more for your mindset than running three miles once and then skipping the next three weeks. Okay. It’ll actually do more for your fitness, but that’s not what we’re working on here.

We’re working on your brain. All right. And then the third step is every time you meet your baseline, take a moment to celebrate. Acknowledge the fact that you showed up even if it felt small. Okay. That is how you build momentum. Now you are already out the door for your run today. So great job by the way.

Um, so I want to talk about, you know, how to implement this on your next run. So again, You’re going to set that minimum baseline in advance and just you can decide right now what your minimum baseline is, right? Think of something that you’re like, okay Well, I would be satisfied if I did this much time and then I want you to cut it in half Because most people say oh my minimum baseline is 30 minutes three times a week I’m like, well, are you doing that now and they say well no and I’m like Well, then that is not your minimum baseline because that’s creating drama in your brain So 30 minutes, three times a week.

How about we say, uh, 15 minutes once a week, and then you’re going to go all into this, like, but it’s not enough to count. And I just told you, it doesn’t matter if it counts because we are working on your brain. All right. So shrink that minimum baseline down. I honestly, I recommend five minutes. Three times a week is your minimum baseline.

And then you go from there, then you build from there over months and months. So start small, no brain drama, right? If, if you are telling yourself it needs to be a certain amount to count, or it feels like it should be more and you’re not doing that now, it’s because it’s too much. It’s above your drama threshold in your brain.

All right. So start small, smaller than you think is necessary. Next, once you have picked that minimum baseline, Focus on meeting that baseline. Okay? So, and this is why it’s so important to keep it small. Focus on completion. When you are out there running, if you said five minutes, you’re going to do five minutes, right?

Unless you trip and fall and break your ankle, you’re doing that five minutes. All right. Now, once you’re done with it, if you feel great and you want to keep going, that’s awesome, but it is not required. You are focusing on finishing the amount you committed to. The goal is to complete that baseline and then feel good about it.

And then finally start keeping track of your successes. Maybe give yourself a gold star or a tick mark on a chart or I don’t know, however you want to keep track of it. Keep track of it. Keep track of that string of successes that you are created, creating, um, to acknowledge your efforts. All right. Now this seriously, this is a really powerful technique that can turn you into a consistent exerciser really quickly.

So I hope you give it a try. And one last time, I want you to remember running isn’t about distance, speed, or perfection. It is about showing up for yourself and building the habit of moving your body. And the minimum baseline is. is your secret weapon for that. Okay, so get out there, set that baseline, make it happen.

And if you love this episode, I would love to know how you are using the minimum baseline on your runs. That’s it for this week, my runner friend. If this episode helped you get in the right mindset for today’s run, don’t forget to subscribe and leave a review. And as always, stay safe, get your ass out there and run.

And I will talk to you next week, real quick, before you go, if you enjoyed listening to this episode, you have to check out my seven day jumpstart plan. It is a free downloadable guide that will teach you exactly how to start running safely and confidently in the body you have right now, head on over to not your average runner com.

Slash jumpstart to grab it. That’s not your average runner. com slash jumpstart. I’d love to be a part of your journey.