Why Sundays Are the Secret to a Stronger Running Routine

Sundays have always been my favorite day of the week. It’s a chance to reset, reflect on the past week, and plan ahead so I can stay consistent with my running—without feeling overwhelmed. Over time, I’ve realized that using Sundays intentionally has made a huge difference in my progress, not just in running but in balancing training with work, family, and life.

For beginner runners, this kind of structure is key. One of the biggest challenges when starting out is not knowing how to build a routine that actually sticks. In my free guide, What Every Beginner Runner Needs to Know (But is Too Afraid to Ask), I go over some of the biggest misconceptions about running—like thinking you need to be fast or run every single day to make progress. But the truth is, success in running comes from consistency, planning, and learning what works for you. That’s why making Sundays a dedicated time to reflect and plan can help set you up for a strong, sustainable running habit.

If you’re looking for a way to stay on track with your training and make running feel less overwhelming, here’s how I approach Sundays—and how you can use them to support your own running journey.

How to Reflect on Your Running Progress Each Week

Before jumping into a new week, I always take a few moments on Sunday to look back at the week that just ended.

• What went well? Did I get all my planned runs in? Did I feel strong on any particular run?
• What didn’t go as planned? Did I struggle with motivation? Were there days when I felt too tired or busy?
• What can I adjust? If I skipped a run, was it due to time constraints, lack of energy, or something else? What can I do differently next week?

This simple reflection helps me stay consistent. Instead of feeling bad about missed runs, I use Sundays to learn and make small tweaks for a better week ahead.

 Why This Matters: Studies show that people who track their progress are 42% more likely to achieve their goals than those who don’t. By writing down what worked and what didn’t, you set yourself up for better decision-making in the future.

Try it yourself: Take five minutes every Sunday to jot down one win from your week and one thing you’d like to improve for next week. Over time, this will help you see patterns and build momentum.

Running Schedule Planning: Set Yourself Up for Success

Once I’ve reflected on the past week, I map out my training schedule for the upcoming week. Having a plan makes it easier to stay on track—even on busy days.

1. Scheduling Your Runs

Without a set schedule, it’s easy for running to take a backseat to life’s other demands. Research shows that people who plan their workouts in advance are far more likely to follow through than those who make last-minute decisions.

I look at my calendar and decide:

• When I’ll run (specific days and times).
• What type of runs I’ll do (easy runs, interval training, or long runs).
• Whether I need to adjust based on my energy levels, work schedule, or weather.

If I know I have a hectic workday on Wednesday, I might plan for a shorter, easy run. If I have extra time on Saturday, I might make it my long run day.

 Tip: Writing your runs down—whether in a planner, an app, or a whiteboard—makes it much more likely that you’ll follow through.

For more on how fitting running into my busy mom life makes me a better mom, check out this blog post.

2. The Best Way to Plan Your Running Recovery Days

One of the biggest mistakes I made when I started running was not planning for enough recovery time. Sundays are a great day to think about:

• When I’ll take rest days.
• How I’ll incorporate stretching or strength training.
• Whether I need to adjust my training if I’m feeling extra tired.

 Why This Matters: Overtraining can lead to injuries and burnout. Studies show that up to 79% of runners experience an injury each year, often due to lack of recovery time. Making recovery a part of your weekly plan helps prevent setbacks.

If you’re feeling more fatigued than usual, it may be time to adjust your schedule or add more recovery activities like yoga, foam rolling, or mobility work.

How to Meal Prep for Better Running: Fueling Your Runs

What you eat during the week has a huge impact on your energy levels and how you feel during runs. That’s why I use Sundays for meal prepping—it makes healthy eating easier and helps me avoid grabbing whatever’s convenient (but not necessarily nutritious).

1. Prepping Quick & Healthy Meals

I focus on simple, balanced meals with:

• Carbs for energy (oats, sweet potatoes, rice, whole-grain bread).
• Protein for recovery (chicken, tofu, eggs, Greek yogurt).
• Healthy fats to keep me full (avocados, nuts, olive oil).
• Hydrating foods like fruits and veggies.

 Why This Matters: Carbohydrates are the primary fuel for running, and studies suggest that endurance athletes should get 50-65% of their daily calories from carbohydrates for optimal performance.

I also make sure I have pre-run snacks on hand—things like bananas, dates, or energy bites—so I’m never scrambling to find something before heading out.

For more on what to eat before and after a run, download my Nutrition Guide for Runners.

2. Hydration Tips for Runners: What to Check Every Week

Dehydration can sneak up on you and affect your running performance. On Sundays, I check:

• Am I drinking enough water?
• Do I need to increase electrolytes (especially after long runs)?
• How did hydration affect my runs last week?

 Did You Know? Even mild dehydration (as little as 2% of body weight lost in sweat) can significantly impact endurance performance and increase perceived effort.

Little things like carrying a water bottle throughout the day or adding a pinch of salt to meals can make a difference in how you feel on runs.

Setting Weekly Running Goals: Stay Consistent and Motivated

Beyond logistics, Sundays are also about mindset. I use this day to mentally reset and remind myself why I run.

• What’s my goal for the week? (Consistency, speed, distance, or simply enjoying my runs?)
• What’s my motivation? (Better energy, stress relief, personal achievement?)
• How will I handle obstacles? (Having a backup plan for busy days or low-motivation moments.)

 Tip: Research suggests that setting small, specific goals (e.g., “run three times this week” instead of “run more”) increases the chances of sticking to a habit.

How a Sunday Running Routine Helps You Stay on Track

Over time, Sundays have become a ritual for me—one that keeps me grounded in my running journey. I take time to:

 Look back on my week.

 Plan out my runs.

 Prep meals to support my training.

 Prioritize recovery.

 Set clear intentions for the week ahead.

Your Sunday routine doesn’t have to look exactly like mine, but setting aside even 30 minutes to reflect and plan will make your running journey smoother.

For more beginner running tips, check out this blog post or download my Beginner’s Guide to Running.

Let’s make this week a great one—starting with Sunday!