The new year is a time when many of us think about new goals and habits we’d like to set. Running is always a popular choice, and whilst starting a running routine is exciting, making it stick can be more of a challenge, with research indicating that as many as 50% of adults who begin a new physical activity routine abandon it within the first six months.
Whether you're aiming to improve your overall fitness, get out in nature, or chase a specific goal, consistency is key. Here are four practical tips to help you turn your new running habit into a sustainable long-term lifestyle.
1. Start small and build gradually
One of the most common mistakes new runners make is doing too much, too soon. Trying to run too fast or far too early in your journey can lead to injury, burnout, or at the very least, frustration. Instead, set yourself some realistic goals and gradually increase your running distance or time. If you're brand new to running, for example, start with a run-walk approach: run for 1 minute, walk for 2 minutes, and repeat for 20–30 minutes. As your fitness improves, you can slowly increase the running whilst decreasing the walking.
By focusing on small, manageable progress, you'll build confidence and avoid overwhelming your body. In the early days of getting into running, the consistency of your training is more important than distance or speed, so make it your focus to always finish your runs feeling like you had at least a little more left in the tank.
2. Try to make running a non-negotiable
Life can be hectic, and it’s easy for the general busyness of life to push running to the bottom of your to-do list. The trick is to treat your running sessions as you would any other important appointment. Schedule them into your calendar and prioritise them. If mornings work best for you, lay out your running clothes the night before to reduce any friction to getting out. If evenings suit you better, make it a wind-down ritual after work. The more consistent you are with timing, the easier it becomes to make running a natural part of your routine.
Another way to achieve this is to get some accountability - for example by roping someone else in to join you for your runs. In my capacity as a running coach in London, I’ve had plenty of clients over the years who have told me having sessions booked in the diary has really helped them stay consistent. It doesn’t have to be a coach, though; perhaps persuade a friend to join you, or train with a colleague during lunch or after work. The key thing is to get something in place that holds you accountable to keep showing up.
3. Celebrate small wins
When you're starting out, every run is a win, so don’t forget to celebrate it. Maybe you ran a little further today than last week, or you managed to get out for a run on a day when you really didn’t feel like it - those are all big wins, so allow yourself to feel good about it! It doesn't need a big celebration, but giving yourself credit for showing up can make a big difference. Some people like to track their progress in a notebook or an app, and others find it helpful to reward themselves when they hit important milestones. You could even treat yourself to a small reward - perhaps a new pair of running socks when you complete your first 5k. It's really valuable to remind yourself how far you’ve come and keep yourself motivated without overthinking it.
4. Use music, podcasts, or audiobooks to stay engaged
If you’re someone who struggles with boredom during runs, adding entertainment can make all the difference. Fortunately, modern technology gives us plenty of options. You could create a playlist of your favorite upbeat songs to keep you motivated, or tune in to the pre-made running playlists on offer on Spotify and Apple Music.
You could also use the time to listen to a podcast or audiobook - an engaging book really can make the time fly. Many runners find that having something to focus on besides the run itself helps them relax and enjoy the experience. Bonus tip: save a particularly exciting episode or book solely for your runs - it’ll give you an extra push of motivation to get out the door.
Final thoughts
Building a lasting running habit takes time, patience, and a little trial and error. By starting small, prioritising consistency, celebrating your progress, and making the experience enjoyable, you'll be setting yourself up for long-term success. Remember: every step you take is a step closer to making running a natural and fulfilling part of your life.
Written by We Run’s Amanda Grimm, a UK Athletics certified Running Coach, and fully qualified Personal Trainer.