10 Counterintuitive Things That Actually Build a Running Habit

If building a running habit were just about discipline, you’d already have one.

Because you’re not someone who “can’t stick to things.” You get through your days. You handle work, family, responsibilities, and a never-ending to-do list. You don’t forget how to function as a human.

So when running keeps being the thing you start… then stop, it feels frustrating. And a little confusing.

Here’s what I’ve noticed:

Running doesn’t fall apart because you don’t care. It falls apart the same way clean laundry ends up living in a pile instead of in the closet: not because it’s hard, but because the system makes it easier to delay than to finish.

Most running advice assumes you have extra time, extra energy, and a personality that enjoys pushing through discomfort. If you’re a beginner runner, a slow runner, or a run-walk runner trying to fit this into real life, that advice just creates pressure.

And pressure is terrible for habits.

I didn’t grow up athletic. I’ve run marathons now, yes, but consistency never came from pushing harder or “wanting it more.” It came from doing things that felt almost too easy to matter.

Which brings me to the stuff that actually works...the slightly backwards, very unglamorous things that make running stick. 

 1. Put Your Running Shoes Somewhere Slightly Annoying

It's not time to be tidy and orderly. You have to leave your running shoes in the middle the hallway. Not tucked neatly in the closet.

Not hidden away. Somewhere you can’t ignore them.

By the door. Near your bag. Right where you’ll see them and think, “ugh… fine.”

This works because you’re not relying on motivation. Instead you’re removing friction of having to go get 'em shoes. One less decision. One less excuse. Your brain loves that. 

2. Run Slower Than You Think You’re Allowed To

If every run leaves you feeling wiped, running will never become a habit.

Running slower makes your body feel okay with what you’re doing. And when something feels okay, you’re more likely to repeat it.

Slow runners and run-walk runners you've actually got an advantage here. Use it!

Consistency loves “I feel fine after this.” That's what makes coming back to running easier. 

3. Wear the Running Outfit Even If You’re Not Running

This one sounds silly. It works anyway. Put on the leggings. The shoes. The running hat.

And do it even if you don’t plan on running.

Habits start with identity. You’re telling yourself, I’m the kind of person who runs.

And yes, this counts even if the farthest you go is the end of the driveway. 

4. Stop Before You Feel Tired

Ending a run while you still feel decent is one of the fastest ways to build trust with yourself.

When every run ends in exhaustion, your brain learns to avoid running. When you stop early, your brain learns, that wasn’t so bad.

That’s how you come back tomorrow. 

5. Repeat the Same Boring Route

I take this advice from weight-lifting: apparently the best lifting routines are made up of the same basic exercise you do on repeat. You don't need any new fancy exercises when the magic lies in squats, lunges and deadlifts.

Same thing for running: You do not need a new route every time. You do not need variety or excitement.

You need less thinking.

Repeating the same loop removes decision fatigue. No planning. No debating. Just go.

Think about it this way: Your boring route isn’t boring — it’s reliable. 

6. Walk… On Purpose

Walking during runs does not mean you failed. It does not cancel your progress. It does not mean you’re “bad at running.”

It means you’re pacing yourself in a way that lets you keep going for today, tomorrow and next week.

Run-walk runners: walking is not a backup plan. It’s the plan. I never would have finished my marathons if it weren't for the run-walk strategy. 

7. Track “Showing Up,” Not Distance or Speed

At the beginning, the most important thing isn’t how far you went or how fast you moved.

It’s: Did I show up?

Every time you show up, you’re building proof that you follow through. That matters more than numbers ever will.

This shift was a big reason I stopped starting over, even years into running. 

8. Lower the Bar So Much It Feels Silly

“I’ll just go for 5 minutes.”

“I’ll just start.”

“I’ll just step outside.”

You’re not lowering your standards. You’re removing resistance. Momentum is built from small wins, not heroic efforts. 

9. Let Some Runs Feel… Uneventful

Instagram has ruined running for many of us. Reels of people running effortlessly. Stories about how they just got up one day and ran the local marathon (with no training). That's all nice in social media world, but it's not reality.

Not every run will feel good. Not every run will feel terrible. Some will feel neutral. When you stop expecting every run to be amazing, you stop quitting when it isn’t.

Uneventful runs still count, and they often do the most work. 

10. Decide You’re a Runner Before It Gets Easy

You don’t earn the title “runner” by being fast, confident, or perfectly consistent.

You earn it by continuing and getting out there time and time again, even if all seems imperfect.

Even after running marathons, these same basics are what keep the habit alive for me. The difference isn’t talent. It’s how much pressure you remove.

You don’t become a runner after it gets easy. It gets easier after you decide you belong. 

If Running Has Felt Hard to Stick With, It’s Not You

Most people quit running because they were taught the wrong rules.

Running habits aren’t built through discipline or punishment. They’re built through small, supportive choices that make showing up feel possible, especially on low-energy days.

If this post made running feel a little lighter, I share this kind of beginner-friendly, no-pressure running advice over on Instagram. My Instagram is especially for slow and run-walk runners who want consistency without burnout.

Come join us! You might like it there too