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How to Build a Running Habit

The beauty of running is that it’s accessible (you can do it anywhere, anytime) and amazing for your mental health.

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By Jessica Schiffer

The beauty of running is that it’s accessible: you can do it anywhere, anytime, for very little money. Unlike workout classes or exercise routines that require lots of equipment or a specific skill set, running truly meets you wherever you are: putting one foot in front of the other at whatever speed, and for however long, you choose.

It’s also amazing for your mental health, proven to reduce stress, depression, and anxiety, while also improving your memory and ability to learn. As a runner myself, I’ve experienced these effects firsthand: running clears my head, calms me down, and gives me the mental space to work through whatever I’m going through at the moment. While exercise isn’t a replacement for other mental health treatments like therapy and medication, it can be a great mood-booster to add to your arsenal. 

Beyond the effects on your brain and body, finishing a run can leave you feeling accomplished and proud, which strengthens your confidence. Every time I run, it feels like a reminder that I’m mentally tough and can endure hard things. In moments of stress, this has a positive domino effect on the rest of my day or week, giving me a little more confidence to navigate whatever stressors I’m facing in my work or personal life.

Nevertheless, running is the butt of every fitness-themed joke – it’s the workout people love to hate. Many of us were scarred early on by the mile run in gym class and can’t comprehend actually enjoying it but, as someone who made the leap from hating-to-loving about a decade ago, I know it’s possible. You just have to take the pressure off and focus on how you feel above all else. 

To develop a sustainable running habit that won’t burn you out, follow the steps in our guide, below.

How to Build a Running Habit

1. Start slow

Running can go from being something you dread to something you love with the right plan of action. The key is to start slow and make it manageable enough to sustain.

Use the Run-Walk method: Run for 30 secs–1 min, walk for 1–2 min, and repeat for ~20 minutes. Increase the run time and length of workout every few days, until you’re comfortably running for 10-15 minutes without the need for a break.

Check your speed: It’s common for new runners to start off too fast and burn out quickly, so make sure to start slow. Prioritize running longer over faster speed.

2. Be consistent

The key to forming any new habit is consistency. The more you make time for running, the easier it will feel to get out there and do it.

Keep it regular: Try to run at the same time of day on the same days each week (at least 3x/week). Consistent cues like this help to form new neural pathways in your brain that help with long term habit formation.

Set yourself up for success: Lay out your running gear the night before to encourage you to follow through the next day and track your progress to see how far you’ve come.

3. Have fun with it

If running feels like a punishment, it will be difficult to keep up, so make sure to have fun with it along the way. To keep it enjoyable, try:

  • Creating new playlists each week or listening to your fave podcast
  • Running with a group of friends who can help motivate you
  • Exploring new neighborhoods on your run so it never gets stale
  • Signing up for a race and inviting your family and friends to watch
  • Reframing it as a moving meditation (focus on your breath, instead of the outcome)

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