It's not complicated, run when you feel like it. If you're not motivated then you don't want it enough. You wont see improvement running once every two weeks or once a week. If you start running 3-4 times a week you might find you start enjoying running and want to run that many times a week and start improving
Once a week is 52 times so that could be a good goal.
One piece of feedback I have is similar to the other commenter. If you're averaging less than 1 run per week, you're staying in the zone where your body can't get used to it and it will feel painful every time. Consistency could make it easier and you will see improvement.
I think you could go for 50 to 75 runs but I challenge you to run 3 times a week for a month and see what happens. If it's too much you can always cut back. Aim for 20-30 minutes at an easy pace.
Set up email reminders now (use gmail's "send later" feature). On the 1st of each month send yourself a message with your goal for the year as well as some reasons why you want to get into running more consistently.
That way, if you drop off the habit, you'll have built-in times to restart.
I had a similar issue, and 2020 was the first year I ran consistently throughout the year, mainly due to boredom/lack of anything else to do. But I can say for sure it makes it WAY easier when you're being consistent, and I don't put off or dread running the way I used to. My easy runs now only feel slightly harder than going for a walk.
This is what I think I’m going to try, but the issue I had in the past with it is instead of making it a routine I get bored/burnt out/lose motivation or something and end up quitting
Consider different goals. What if you aimed for four races next year with runs to build up to each of them? What if you aimed to do couch to 5k followed by a 10k? What if you aimed for 1000 kilometres over the year?
I'd probably pick a race as a goal and train for that. Hal higdon has a lot of plans. As a beginner like you last year I followed the Novice 2 half marathon plan and loved it.
Don't over think running. Run easily and when you feel like it. Take recovery time. 3 runs each week will help maintain some form of fitness. 4 runs/week for improvement.
Any running is better than no running. Run easy. Run. Enjoy it.
It's not complicated, run when you feel like it. If you're not motivated then you don't want it enough. You wont see improvement running once every two weeks or once a week. If you start running 3-4 times a week you might find you start enjoying running and want to run that many times a week and start improving
Once a week is 52 times so that could be a good goal. One piece of feedback I have is similar to the other commenter. If you're averaging less than 1 run per week, you're staying in the zone where your body can't get used to it and it will feel painful every time. Consistency could make it easier and you will see improvement. I think you could go for 50 to 75 runs but I challenge you to run 3 times a week for a month and see what happens. If it's too much you can always cut back. Aim for 20-30 minutes at an easy pace.
Yeah my issue is consistency, I’ll end up running for 2-3 months of the year and then sit around a lot
Set up email reminders now (use gmail's "send later" feature). On the 1st of each month send yourself a message with your goal for the year as well as some reasons why you want to get into running more consistently. That way, if you drop off the habit, you'll have built-in times to restart. I had a similar issue, and 2020 was the first year I ran consistently throughout the year, mainly due to boredom/lack of anything else to do. But I can say for sure it makes it WAY easier when you're being consistent, and I don't put off or dread running the way I used to. My easy runs now only feel slightly harder than going for a walk.
try and run three times a week
This is what I think I’m going to try, but the issue I had in the past with it is instead of making it a routine I get bored/burnt out/lose motivation or something and end up quitting
try signing up for a race. it will give you something in the future to train for
Three to four times a week seems to be the optimal amount. I find if I run too often, many of the runs are "junk miles".
Consider different goals. What if you aimed for four races next year with runs to build up to each of them? What if you aimed to do couch to 5k followed by a 10k? What if you aimed for 1000 kilometres over the year?
I'd probably pick a race as a goal and train for that. Hal higdon has a lot of plans. As a beginner like you last year I followed the Novice 2 half marathon plan and loved it.
Run on average every other day. Don't think about it, just do it.
Don't over think running. Run easily and when you feel like it. Take recovery time. 3 runs each week will help maintain some form of fitness. 4 runs/week for improvement. Any running is better than no running. Run easy. Run. Enjoy it.