How to Go for a Morning Walk or Run

Set your alarm for the time you want to get up. Place the alarm clock across the room so you're obligated to get out of bed to turn it off. By taking this extra step, it's more likely that you'll stay out of bed.

Make set plans to meet a friend each morning and walk together. Be stern in that the only time you can cancel is due to illness not sleepiness or lack of desire to walk. You're less likely to cancel when you have to call someone else to do so.

Wear your running or your exercise clothes to bed. That way you can just tie your shoes and head out the door.

Plan your route and tell your family what your plans are. If you make your plans known, it's more likely you'll follow through with them. It's also a good safety precaution. If you don't return in a timely fashion, your family knows where to begin looking for you.

Put a calendar on the fridge so everyone in the family can see it. Make a huge green check mark on the days you get out of bed and take your walk or your run. Use a red marker to make a huge red check mark on the days you don't. Visual reminders will keep you motivated.

Take the family dog with you. Both of you can use the exercise and you'll accomplish two things at once with your walk. Once the dog is accustomed to the new routine, he'll wake you up on the mornings you try to skip your walk.

Reward yourself every week if you walked on all the mornings you planned. Go for a massage or see a movie with a friend. Positive reinforcement will help keep you on track.