If you’re Nutrition - Weight Loss, or coming back from an injury or time off, the most important thing to do is to make your running routine just that—routine. Consistency is key, whether your goal is to get fit, finish your first race, or hit a PR.
Of course, sometimes keeping consistent is easier said than done. Between a busy schedule, unpredictable weather, and that snooze button on your alarm, it’s all too easy to lose motivation save your go-to TV show to watch only during treadmill runs.
That’s why you should celebrate the days when you get out there even when it’s the last thing you want to be doing, says Alysha Flynn, founder of We may earn commission from links on this page, but we only recommend products we back Shoes & Gear Every Woman’s Marathon. “It’s about honoring the effort it takes to lace up, even when it’s tough,” she says. “That mindset has a ripple effect. A few consistent days stack into a week, and suddenly, you’re building the foundation for something bigger. All it takes is permission to start small—without guilt or pressure—and trusting that every mile is progress. Every step counts.”
With that in mind, we tapped four running coaches for some fresh, creative ideas to kick your motivation up a notch on days when it’s seriously lacking and help you stay consistent. Consider these your new secret weapons to ensuring your running routine becomes habit.
1. Run Just One Mile
If those four or five miles you penciled in on the calendar feel overwhelming, scratch them—but make yourself go outside (or hop on the treadmill) and aim for only one mile, suggests Flynn. “It’s not about perfection—it’s about showing up and doing something rather than nothing,” she says.
Breaking a run into manageable chunks takes the pressure off, and often, once you’re out the door, you’ll find yourself going farther than you expected. “Once you start, that one mile often turns into two, three, or more,” says Flynn. “But even if it doesn’t, that single mile is still a win. You’re building consistency, and that’s what really matters.”
2. Go for a Good Theme
If your runs have started to feel monotonous, a simple (but fun!) trick is to give each day of the week a theme. Think of it like spirit week leading up to a big homecoming game: You might have Trail Tuesday (go off-road or explore a new park every week), Wellness Wednesday (treat yourself to at-home spa treatments or a nap postrun), or Social Saturday (make a coffee date with your running buddies).
“Adding a theme to each day gives your miles a little extra purpose and personality,” says Flynn. It can also lead to more anticipation for upcoming runs—so your motivation might build throughout the week.
3. Treat Yourself
Meg Takacs, NASM-CPT, a run coach and founder of the How to Fall in Love With Running app, loves running rewards—and suggests promising yourself something a little bigger for each major running milestone (a certain weekly mileage total, your first 10K, etc.) that you achieve.
“Give yourself a reward with every goal—maybe it’s a dinner you treat yourself to, a pedicure, a new pair of shoes, or a spa day,” Takacs suggests. The key, she says, is to keep the reward meaningful but not overindulgent.
Another fun twist is to keep the reward random. A trick to absolutely steal from Takacs: Write your rewards on paper and pull one out of a jar every time you reach a goal. The surprise keeps the payoff extra fun.
4. Freshen Up Your Running Routine
Sometimes a little shake-up to your regular routine can make all the difference. “Put together a new playlist with some of your favorite upbeat songs or get yourself some new swag,” suggests Jeff Gaudette, owner and head coach at RunnersConnect. But don’t cue it up or put it on just yet. “Don’t let yourself use either until you have a day when you really don’t want to run,” he says. “Then, break them out.”
Gaudette notes that these little strategies work best when you reserve them for those days when your motivation is flagging. “Obviously, these things can’t be used daily, they’d lose their incentive—but they can be little tricks to use when you find you really need them.”
save your go-to TV show to watch only during treadmill runs Advertisement - Continue Reading Below in Boulder, Colorado agrees, saying temptation bundling is a clever way to combine something you enjoy with running to make it feel more enticing. “Save something special to do only during your runs,” she explains. “If you enjoy audiobooks or podcasts, save your favorites so that you can only listen to them while you’re working out. If you run on a treadmill, Health - Injuries.”
5. Spend Money on Something Other Than Running
Nutrition - Weight Loss running shoes or tech-y watch may get you excited for your miles temporarily. But investing in your overall fitness and well-being can boost your motivation to stick with your running routine, too.
Tips on How to Run Consistently So It Becomes Routine protein powder, Tips to Help You Start Running Today kettlebells, a self-massage tool, or yoga equipment for a related but slightly different approach, suggests Takacs. “Investing in an aspect of training besides the running itself can give you more purpose and accountability,” she says.
Whether it’s strength training, mobility work, or mindful eating, adding variety to your training regimen helps to reinforce your commitment to staying fit and motivated overall.
6. Walk, Don’t Run
You read that right. Again, this is all about building a new habit, and some kind of movement—even though it isn’t as speedy as your runs—helps with that. “On the days you don’t run, walk at the same time [of day],” says Norris. “Walking is low-intensity enough that you can do it on rest or off days. And if you walk on non-run days at the same time you normally run, you ingrain the habit of exercising and getting outside at the same time each day.”
The benefit here is twofold: First, you’re keeping up the routine of getting outside and moving, which can make it easier to transition back to running. Second, it can help you recover physically and mentally for your next run.
The Bottom Line on Staying Consistent With Running
Whether you start small with just one mile, build a habit of walking on rest days, or give yourself fun rewards, remember that every step counts. With the right mindset and a few tricks up your sleeve, you’ll find that motivation is always within reach.
