Sign up for a race to create accountability

What to Do

Register for a 5K race 8-12 weeks out from when you start running. Having a specific event on the calendar with a date and registration fee creates powerful external accountability.

Why It Works

A race provides structure (a training plan with a deadline), social commitment (telling people you signed up), and a tangible milestone to work toward. The combination of financial investment and public commitment significantly increases follow-through compared to open-ended "I should run more" goals. Completing your first race is a transformative confidence boost.

Tips

• Parkrun (free timed 5K, held weekly in many cities worldwide) is a zero-pressure first event
• Local community 5Ks are beginner-friendly — no one cares about your time
• Set a completion goal, not a time goal, for your first race
• After finishing, sign up for the next one immediately to maintain momentum