When I first started running, I thought success meant chasing faster times, longer distances and shiny medals. And while those things can be lovely, I’ve learned that the real magic in running doesn’t lie in perfection. It’s in the tiny, consistent habits that build up over time.
These five running habits might not look like much on paper, but together, they’ve completely transformed my running routine and, dare I say it, my mindset too. If you’re feeling a bit stuck or just want to make your running life feel more joyful, keep reading. These might help.
1. Consistency is the real superpower
I used to be the queen of the “all or nothing” approach. I’d train hard for a race, throw everything at it, then a few weeks later I’d find myself signing up for another one because I felt like I had to be training for something. A goal is good for motivation, right? And motivation = results?
But what I’ve learned is that relying solely on motivation doesn’t really work in the long run. Motivation comes and goes – and when it goes, it can leave you in a bit of a slump.
This is one of the best running habits I’ve formed. Just showing up, regularly.
And no, it doesn’t mean smashing a PB every time or clocking a set number of miles every week. It just means building a habit where running is part of my life, not just something I do when I’m chasing a goal or feeling inspired.
What’s helped most is following a structured plan. I’ve recently been following the ‘Get Fitter’ plan on the Runna app. With no specific end goal or race booked it has helped me keep consistent. It takes the guesswork out of training, gives me a bit of structure in my week. I have three runs on the plan and then add in a run club or a parkrun if I feel like it / want to be social. If you’re looking for a plan to follow, it’s fab and you can use my discount code RWR2 for a a two week free trial.
Consistency means running even when it’s not glamorous. Even when it’s raining. Even when you’re slow, tired, or just not feeling it. It doesn’t have to be perfect, it just has to happen.
2. Making friends with the mat – Pilates and Yoga
I never thought of myself as a “yoga person.” I was all about the high-intensity stuff. But adding just one short yoga or Pilates session into my week has made a massive difference to how I feel – not just during runs, but in everyday life too.
Pilates especially has helped me build strength in my core and glutes, areas runners tend to neglect. That stability has made me feel more efficient and less injury-prone. I do one Reformer Pilates class a week, and honestly, it’s my non-negotiable. Even if I have to skip a run, I make that class.
And on the flip side, gentle yoga has been a lovely way to stretch, unwind and reconnect with my body. You don’t need to be super flexible or own fancy equipment. Just find a beginner video online, there are plenty of short flows on YouTube or try a local class. Ten minutes counts. It’s not about nailing the perfect pose. It’s about giving your body the love and care it needs to keep running strong.
3. Mindset shifts – Letting go of pressure
This one’s been a biggie for me. I used to put loads of pressure on myself – to hit paces, to run further, to make every run “count.” But the truth is, that mindset can burn you out fast.
Now, I try to focus on progress over perfection. On how running feels, not how fast it looks on Strava. If I’m tired, I slow down. If I’m stressed, I go for a run without my watch. I’ve stopped chasing other people’s goals and started tuning into what I need.
One of my favourite mantras is, “Just show up.” Even if I’m not feeling it. Even if it’s just a mile. Even if it’s a walk-run. Some days the biggest win is putting your trainers on and getting out the door. The less pressure I’ve put on myself, the more I’ve actually enjoyed running – and ironically, the better I’ve performed.
4. The Power of the Post-Run Routine
This one might sound silly, but having a little post-run routine has helped me feel more grounded. It’s usually something small – stretching for five minutes, grabbing a coffee after parkrun, drinking a smoothie, or just jotting down how I felt in my running journal.
Having this wind-down moment helps me connect with my run, rather than rushing straight onto the next thing. It’s a tiny act of self-care, and it makes running feel like a ritual, not a chore.
Plus, regular stretching or foam rolling (yes, I know we all pretend we’ll do it later!) really does help with recovery. I used to skip it constantly, and wonder why I felt stiff and sore. Five minutes post-run is now a must for me.
5. Embracing the boring runs
Not every run is exciting. In fact, some of the best running progress comes from the boring, uneventful miles. The easy jogs around the block, the quiet plods without music, the recovery days where you feel like you’re not doing much at all.
These runs might not be Instagram-worthy, but they’re the glue that holds your training together. They build endurance, allow your body to adapt, and give your brain a break.
I’ve learned to love those “meh” runs. They’re where the real work happens – quietly, gradually, with no fanfare. And over time, they add up to something brilliant.
Even on the boring runs, I still feel great afterwards. There’s something powerful about getting it done, even when it didn’t feel fun in the moment. So try shifting your focus from “this feels hard” or “I didn’t enjoy that” to “I showed up, and I feel better for it.” That feeling? That’s progress too.
…and finally
If there’s one thing I’ve realised over the years, it’s this – big changes come from tiny habits done consistently. You don’t need to overhaul your life to be a better runner. You just need to show up, take care of your body, and take the pressure off.
So whether you’re training for your first 5K or your tenth marathon, try starting small. Pick one of the habits above and give it a go this week. I promise, over time, it’ll make a massive difference.
Looking to build better running habits? The Runna app can help. With plans for every level of runner. Use code RWR2 for a free trial and start building those habits that last.
Happy running!
