You Don’t Need a Running Plan in January. You Need This Instead

Every January, I see the same thing happen.

Women look for a beginner running plan, download something well-intentioned, start strong… and a couple of weeks later, they quietly decide that running just “isn’t for them.” That actually makes me sad because I know if they stuck with it just a little longer, and used the right methods they would actually love it.

And here’s the part that matters most:

It’s not because January is a bad time to start.

It’s not because they lack discipline.

And it’s definitely not because they didn’t find the right plan. 

January Isn’t the Problem

I’ll be honest — I actually love January energy.

The holidays disrupt our routines. We slow down. We step away. And that first week back at work feels like a clean slate. A natural break in patterns. An opportunity to do things differently.

For me, January has always felt like a powerful reset point. But I’ve also learned something about myself over the years: When I’m motivated, I tend to aim very high.

New habits. New routines. Big goals. Sometimes… too many at once.

And when I can’t deliver on all of them perfectly? It starts to feel like disappointment instead of momentum. 

That’s the part most running plans don’t account for. 

Why Running Plans Feel Like the Answer

Running plans are appealing for a reason.

They promise: 

• structure

• clarity

• certainty

They tell you exactly what to do, on which day, for how long. And if you’re thinking: 

• “I don’t have time”

• “I’m not athletic”

• “I don’t even know what to do”

…of course a plan feels like the solution. But... 

Plans Don’t Fail Because You’re Inconsistent

They Fail Because They Assume Confidence Already Exists

Most plans are built for people who already believe: 

• “I’m a runner”

• “I’ll figure it out if I miss a day”

• “This is just part of my life now”

But if you’re restarting…If you’ve tried before and stopped…If you’re quietly carrying the story “I always quit”…

Then consistency isn’t a planning problem. It’s a confidence problem. And no plan — no matter how good can fix that on its own. 

What You Actually Need Instead of a Plan

What’s helped me most (in running and in life) isn’t aiming higher. It’s aiming more attainable.

Because attainable goals do something powerful: They give you evidence. Evidence that you can follow through. Evidence that showing up doesn’t have to be perfect. Evidence that momentum is built — not forced.

This is why I’m such a big believer in: 

• tracking small wins

• turning habits into a game with yourself

• lowering the bar just enough that success becomes repeatable

I’ve even written about this outside of running — like when I intentionally reduced my daily step goal from 10,000 to 7,500 and suddenly became more consistent, not less.

The goal wasn’t less effort. The goal was more confidence. And the increase in confidence led to more effort and commitment.

The All-or-Nothing Trap (and the Comparison Loop)

Another reason plans fail in January? They quietly feed: 

• all-or-nothing thinking

• comparison

Miss a run → “I’m behind.”

Run slower than expected → “I should be better by now.”

See someone else doing more → “Why can’t I stick with this?”

Confidence shrinks. Motivation follows. And suddenly the plan becomes proof that running “doesn’t work” for you when really, it was just asking for too much too soon. 

A Kinder Way to Start This Year

If you want to start running again in January, here’s what I’d suggest instead of a plan: 

• Focus on repeatability, not perfection

• Let your first win be showing up, not finishing strong

• Track what you did; not what you skipped

• Build confidence before you chase consistency

This approach is supported by habit research too: small, achievable actions paired with visible progress are far more likely to stick than ambitious plans that rely on motivation alone.

But more than research, I’ve seen it play out with real women, real schedules, and real lives. 

What’s Coming in Early January

In early January (starting January 5), I’m hosting a free 5-day experience designed specifically for women who want to: 

• restart running

• build a sustainable habit

• stop feeling like they “fail” every January

There’s no rigid plan. No pressure to be perfect. And no requirement to already feel confident. We’ll focus on building the right foundation first so consistency actually has something to stand on. 

One Last Thing Before You Go

You don’t need a better running plan this January.

You need: 

• attainable goals

• visible progress

• and a starting point that builds confidence instead of breaking it

That’s how momentum is created. And that’s how habits actually stick. I hope to see you in the January 5-Day challenge so I can encourage you along the way.