7 Steps to Build a Daily Running Habit

1. Start by walking

Many people fail at sticking to their running goals is because they expect too much from their bodies. They believe they will start today and run 10 miles in a single day. This is not only unrealistic but also a sure-fire way to set yourself up for your failure. 

To get into the running habit, it’s important to ease yourself into it. And you can do that by starting to walk. Put on your running shoes and comfortable clothes, and set out on a nice walk. You can do this every day for about a week until your body is used to the idea of spending that time outdoors. Next, you can start running in sprints.

2. Get healthier

If you want to be a regular runner, it’s important to take care of your health. Two of the simplest ways to do this would be to get more sleep, eat healthily, and drink lots of water

You can also try to switch to a home-cooked diet plan of enough protein and less sugar. These will help build muscles and make you stronger to sustain that 10k run you’ll eventually plan.

3. Don’t overthink

Analyzing the pros and cons of what you’re about to do too much will only lead to undue stress. It’s simple: you plan to run, and you’re going to do it. Just get out of the house and start running. 

Even if you feel tired or lethargic, you can cover the target miles by walking. The important point is to show up and be consistent.

4. Fit running into your schedule 

Build a routine that suits your lifestyle. If you’re naturally not a morning person, don’t try to aim to run in the mornings. This will make you miserable and prove harder to stick to because your body is not aligned towards such a punishing schedule. 

Instead, fit running at a time that suits you the best. Forget what the rest of the world says is healthy. You know your body better than any doctor. And if your body is okay with going for a run in the evenings, there’s nothing wrong with that.

5. Rest before you tire

In the first few days, don’t push yourself to exhaustion. Doing that will only dim your motivation and make you feel as if running is only draining your time and energy. Instead, rest before you tire. 

Or better still, plan your running in sprints of 20–10, where you run for 20 minutes and walk for 10 minutes. This is an example, and you can tweak this schedule according to something that suits your body and fitness levels. Remember, this is flexible and can be upgraded once your body gets used to running every day.

6. Be mindful of the process

More than the physical aspect of running to burn calories, treat your daily runs as opportunities to connect with nature and get in touch with what your body wants. Be mindful of the air rushing through your lungs, the way your legs work, the various sights and smells that waft past as you move — and fall in love with the process.

It’s okay if being fit is your ultimate goal. But if you love the process, you’ll feel even more motivated to keep doing it, and a few setbacks won’t get in your way of building a running habit.

7. Keep yourself accountable 

The main reason why most people fail in sticking to their running goals is that they don’t have anyone to hold them accountable. Here are two simple and amazing ways to go about it:

Track your progress

Tracking your fitness journey is important, but even more important is tracking your habit and applauding yourself for your consistency. A great way to do this is to install a habit tracker and mark the days you can stick to your running goals.

Get an accountability partner.

This can be someone who holds you to your promise and keeps a check on you — especially on days you feel like giving up. Having a friend with similar goals is an incredible way to go about this, but better still, why not hire a professional? Go through this directory of habit coaches and find one that suits your requirement.