The Key to Becoming a Runner Lies in a Solid Routine

It's been almost a month since I ran the NYC marathon. I knew that the longer I delayed lacing up my shoes after such an emotional journey, the harder it would become. I've missed sharing my weekly insights on marathon training, and now that I'm back on the road, I thought I'd pass along a helpful running tip.

For me, the biggest challenge when getting back into running after a break is building a new routine. When you’re not following a strict (or even a semi-strict) training regimen, where do you begin? This is especially tough for people who don't naturally think of themselves as runners—what steps should you take? There are plenty of reasons why someone might struggle with running, but I believe a lack of planning is a primary factor. You need to find the right balance between ambition and flexibility, and most importantly, stick to your plan. Let’s dive into why a strong routine is the key to becoming a runner and how you can create one for yourself.

Steps to create a running routine

Over and over, my friends tell me they’ve started running, only to lose interest (or give up) after a few weeks. While the statistics differ, one study suggests that it typically takes about two months of consistent effort for something to become a habit—and many of us don't make it that far. But as Mytour's senior health editor, Beth Skwarecki, has explained before, much of our conversation around "habits" actually centers on behavior change. She offers this example: "You might think of 'going for a run every morning' as a simple habit. But there are many factors involved in becoming someone who genuinely finds it easy to run every morning."

Your routine—and how faithfully you stick with it—determines whether or not running becomes a long-term part of your life. Here are a few strategies for transforming yourself into someone who naturally includes a morning run in their daily schedule.

Establish achievable goals

You’ll have a greater chance of sticking to a running routine if you begin with modest goals. This could involve holding back a bit, especially in terms of speed and distance. (This subject is close to my heart; one of my first posts at Mytour focused on how running slower actually helps you run faster.)

Don’t expect to run a marathon next week if you’re just getting started. Set small, achievable milestones like running a mile without walking, jogging for 30 minutes straight, or shaving 5-10 minutes off your 5K time. These mini-goals will help you track your progress and stay motivated along the way.

Set up calendar reminders for yourself

Treat your runs as non-negotiable appointments by scheduling them just like any other important task. It’s easy to skip running if it’s something you do haphazardly. By adding it to your calendar, you make sure it happens regularly—mornings are particularly ideal to avoid fatigue or disruptions later in the day.

Increase your effort gradually, and remember to slow down

I believe the reason many people claim to dislike running is because they’re actually sprinting. This causes them to tire out too quickly, leading them to believe they can’t run long distances and reinforcing their belief that “running just isn’t for me.”

Understand that your cardiovascular and musculoskeletal systems require time to adapt. Begin with short runs that include walking intervals a couple of times a week, then gradually increase the time, distance, and frequency—no more than 10% each week to avoid the risk of overuse injuries.

Prepare your equipment

Getting your gear ready in advance, such as your running watch, shoes, weather-appropriate clothes, water bottle, and headphones, makes a huge difference compared to scrambling or postponing when you can’t find something. Being prepared helps you stay on track with your routine effortlessly.

Don’t worry about the numbers (for now)

Runners often become fixated on wearables or apps that track metrics like distance, pace, heart rate, and splits. I understand—analyzing data gives you useful feedback, highlights strengths and weaknesses, and motivates you to aim for new goals, like a personal record in an upcoming 5K.

However, if your primary goal right now is just to build a consistent routine, I recommend you forget about the numbers for the time being. Focus on consistency. Try intuitive running and take things slow—you might even find that you start to enjoy it. Personally, I think there’s nothing more powerful for maintaining your routine than actually enjoying it.