Starting a new running routine is easy. You’re motivated, make ambitious plans – and then, three weeks later, you find yourself asking: Why isn’t this working in the long run? The answer often lies not in a lack of willpower, but in setting unrealistic goals, wanting too much too quickly, or starting without a plan. In this post, we’ll share tips that will help you build a running routine – and actually stick with it.
1. Set a goal that truly motivates you
Many people start with vague resolutions like “I should run more” or “I need to get fitter.” But such unclear, often externally influenced goals quickly lose their power. To stay committed to running in the long run, you need a clear internal motivation – and this is where Deci and Ryan’s (2000) Self-Determination Theory comes in.
This theory explains that people are most likely to stay motivated and active when they act out of intrinsic drive. Specifically, the theory differentiates between three basic psychological needs, the fulfillment of which leads to long-term intrinsic motivation:
- Autonomy: You want to decide when, where, and how you run. The feeling of acting voluntarily, rather than under pressure, increases your enjoyment of running.
- Competence: When you notice progress and achieve small goals, you feel competent – and this strengthens your motivation to keep going.
- Social Connection: Being part of a running group or community boosts your motivation, as it provides you with a sense of belonging.
Tip: Make your running goal specific, personal, and positive. Instead of thinking “I need to get fitter,” say “I want to run twice a week because I feel relaxed and energized afterward.” Such goals strengthen your inner drive because they are clearly linked to your well-being, not to the expectations of others.
2. Make running a habit
Habits are powerful tools because they help you perform actions automatically – without needing to motivate yourself every time. The study by Lally and colleagues (2010) explored how long it takes for a new activity, like regular running, to become a habit.
In this study, participants were asked to perform a new behavior daily, such as jogging or stretching after breakfast. It was found that, on average, it takes 66 days for a behavior to become automatic. However, there were significant differences between participants – some needed only 18 days, while others took up to 254 days. What mattered wasn’t perfection, but consistent repetition.
This insight means for your running routine: it’s normal for it to be difficult at first, and it may take time before running becomes second nature. The key is consistent repetition.
Tip: To help your brain store the habit, it’s helpful to choose specific days and times. For example, plan to run every Monday evening and Thursday morning. This quickly forms a reliable rhythm that will make it easier to stick with it in the long run.
3. Keep it simple – especially at the beginning
A common reason new running goals fail: the entry is too ambitious. If you aim to run five times a week from day one, you’ll quickly put yourself under pressure – both mentally and physically. The result: frustration, overwhelm, excuses, and eventually giving up.
Behavioral experts in health psychology recommend starting with small, realistic steps that fit into your everyday life. This is based on the principle of behavioral economics: the lower the effort, the more likely it is to be done – especially in the early phase, when motivation and routine aren’t yet stable.
Tip: Plan two realistic sessions per week, instead of starting with five that you can’t manage.
4. Get support – even digitally
Running often feels like an individual sport – but it doesn’t have to be. Especially in the beginning, social support can make a huge difference. Sports psychology refers to this as the “social influence on training adherence.” A well-known study by Carron et al. (1996) shows that those who receive support from their environment – whether through praise, shared goals, or the feeling of being part of a group – are much more likely to stay active in the long run.
Social support doesn’t have to mean running with someone physically. Today, there are plenty of digital options – without any coordination effort.
Tip: Use digital tools like viRACE or chat groups. Just knowing that others are also working toward their goals or sharing their sessions can be motivating.
If you’re training with running.COACH, you can track your progress and receive automated feedback – often acting like a personal coach in the background. This effect – being seen, receiving feedback, not being alone – boosts your motivation in the long term.
This is what the feedback looks like in running.COACH. Screenshot from the app.
5. Plan for obstacles
Things don’t always go according to plan – and that’s completely normal. A stressful day at work, rainy weather, fatigue, or just not feeling like it: such barriers are just as much a part of training as having good legs. What matters is not whether they arise, but how you handle them.
Behavioral experts like Sniehotta et al. (2005) recommend using if-then plans (also known as implementation intentions). With this approach, you define specific responses to foreseeable obstacles in advance. This strengthens your ability to act – when the moment of decision comes, you don’t have to think long but simply follow a predetermined pattern.
Tip: Think ahead about typical stumbling blocks and come up with simple alternatives:
- If I’m tired, I’ll still run – but at a very easy pace.
- If it rains, I’ll run a shorter route.
- If I don’t feel like running, I’ll remind myself how good I feel afterward.
Such strategies aren’t excuses, but part of a well-thought-out training process.
Because: Once you’ve learned to deal with obstacles, you’ll stay active in the long run – not because everything is always perfect, but because you keep going anyway.
6. Reward yourself – and celebrate your successes
Running should not only be useful but also something you enjoy. Especially in the early stages, when the behavior isn’t yet automatic, rewards play an important role. The study by Kaushal & Rhodes (2015) shows that in the first weeks of a new habit, a conscious reward can significantly boost motivation – especially for those who haven’t yet established a solid running routine.
It’s not about material rewards in the traditional sense, but about consciously recognizing and reinforcing positive experiences. These could be physical sensations (e.g., relaxation after the run), emotional effects (pride, satisfaction), or symbolic gestures (a checkmark on the training plan, an entry in the running log).
Tip: Treat yourself to small rewards – a favorite meal after the long run, a relaxing shower with music, or a new running shirt after sticking to your plan for four weeks. Tracking your progress, for example, in the running.COACH app, is also rewarding: You get to see what you’ve accomplished, and that motivates you to keep going.
Important: Celebrate even the small successes. Not every run has to be perfect. But every run you complete is a step toward your goal – and deserves recognition. By consciously linking positive emotions to training, you strengthen your motivation in the long term. This turns a plan into a real running habit.
Conclusion
Starting a running routine is often driven by motivation. But this initial excitement can become problematic if it’s not accompanied by a realistic plan. Starting without structure or with too high expectations often leads to frustration and giving up.
Long-term success doesn’t come from perfection, but from consistency, flexibility, and self-care. A sustainable running routine is built on clear goals, repeated behavior, social support, and the ability to deal with obstacles. And it should also feel good – small rewards and consciously experienced progress play an important role in this.
So, if you want to stick with it, the key is: Don’t look back when something doesn’t go as planned – look forward and go for the next scheduled run. Because every session counts. Not for the statistics, but for the habit it creates.
With a structured plan like running.COACH, you have the right tool in hand – now it’s time to use it, adapt it, and stick with it. Not perfectly, but consistently.