Run Work Live: Avoid this Winter running mistake + make (or break) any habit

By @runnerjmd | February 18, 2025

Happy Tuesday! Here is one running tip, one life hack and one quote to consider this week…

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Running tip

It’s easy to forget about hydration when running in cold weather. But if you're dressed properly and your extremities aren’t freezing, your core temperature stays about the same as it would on a mild spring run.

The golden rule: aim for 500 mL (16 oz) of water per hour, ideally with electrolytes. Just like in warmer months, you can get away with only hydrating before and after a run if you're out for an hour or less. But for longer runs (1.5 hours or more), be sure to bring water or plan a stop to rehydrate.

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Life hack

To break bad habits, add friction. To build good habits, remove friction.

Ever noticed how effortless it is to sign up for apps these days? One click—"Sign up with Facebook"—and you're in. App developers know that even the slightest resistance can stop you from discovering their work.

You can use this same principle to shape your own life in the direction you want.

Adding Friction to Break Bad Habits

• Avoid keeping alcohol at home. If you want a drink, make it an intentional choice by going out to buy just one.
• Move your TV somewhere inconvenient. Store it in the basement or garage and bring it out only when you really want to watch something.
• Put your phone in another room during deep work or family time to reduce distractions.

Removing Friction to Build Good Habits

• Lay out your running gear the night before to make morning workouts easier.
• Keep fresh fruit in plain sight—a bowl on the counter makes healthy choices effortless.
• Leave a great book on your nightstand so it’s the first thing you reach for before bed.

For the bible on habits, check out James Clear's Atomic Habits. I actually think this book has sold a comparable number of copies to the literal bible at this point.

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Quote

The results will take care of themselves when you take care of yourself

- Jim Murphy, Inner Excellence​

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Wishing you a great week filled with great runs. Keep the momentum going! 🏃‍♀️💼🌟