The Runner’s World Summer ‘Run Streak’

The Runner’s World “Run Streak” happens twice a year. And this summer, it is from May 30th to July 4th, just 36 days! Certainly doable, don’t you think? So, after completing my ‘Global Running Day 5K Challenge”, I decided to keep it going. So, why not join me!

Runner’s World Run Streak

So, the plan is to run at least 1 km (or 1 mile for those joining us in America) every day for 36 days this summer. And that will be some work for me since I live on the side of a mountain. The road either goes up or goes down. Plus, we are kind of in pre-monsoon season so it has been raining almost every day this year. But I won’t let that dampen my spirits.

If you want you can follow me on Strava. They report that 30% of runners drop off in the first 30 days after starting to run. And only half are still running after two months. That’s not that great, is it? Research tells us that if you continue to do something for an average of 65 days, it will stick.

How to make this a new running habit!

To give yourself the tools you need to make this new habit stick, try these:

Make a plan

This one looks easy but can be the hardest thing. You already know your running plan 1km/1mile every day. Easy. But the real planning comes when trying to squeeze that into your normal day. First, decide when you ‘want’ to run. And then second, find a time when you can run if you couldn’t run when you wanted.

This is what makes the ‘streak’ so good. It is short – anyone should be able to do a kilometer/mile in less than 20 minutes, maybe even less than 10. So it is easy to squeeze it in practically anywhere. Once you start training for a 5k or 10k, running takes a bigger bite out of your day. But by then, you’ll be a ‘runner’ and nothing will hold you back from getting your run in.

Do it every day

Again, a streak makes it easier to stick with it. Even during the other parts of the year, I am more consistent if I just plan on a run every day. Usually, it doesn’t happen, but at least I have blocked out the time and am motivated to get it in. When I try to schedule days “off”, it just seems to mess everything up.

Relish the Accomplishment

After you finish your run, don’t immediately jump into doing something else. Take a moment to relish the fact that you did it (and it didn’t kill you). Write down your stats or how you were feeling (Strava is a good place for that). Take your shower, maybe stretch a little bit and let yourself look forward to the next run.

Involve others

This is always hard for me because I’m usually in a place where there are no ‘runners’. For example, today I ran on the dirt roads near my rural village on a mountainside in Nepal. Yeah, not many runners here. So, that is why I document everything on Strava. I’ve met some friends halfway around the world on Strava. And they give me kudos on the good days and encouragement on the bad days. So, try to find at least one other person who can support you. Either physically or virtually, and whom you can support too.

Some Advice to Runners of all Types

If you have to walk sometimes, don’t beat yourself up about it.
I find that if I schedule my run in the morning, it is harder to skip it.
I either set out my running clothes in the morning or sometimes even sleep in them.
Do something to warm up your body before you head out the door.
And once you do hit the road, ease into it. Let your body catch up to your mind.
Slow down so you can enjoy the run. It can be as beneficial and less likely to cause injury.
You’ll find yourself going to bed a little earlier – that’s a good thing!

Share your run stats and thoughts on social media like Strava. Like the streak on Facebook. And post pictures and progress on Instagram using the hashtag #RWRunStreak

‘Run Streak’ Frequently Asked Questions

Who can join the streak? Everyone can join in! Especially since it’s free!

How do I keep track of my miles for the streak? – This is a personal quest. The only person you are accountable to is yourself. Keep a training journal or calendar to document your journey. I especially like writing a big checkmark on the calendar after a run. If you want a picture you can mark up, I made this one for myself, but you’re welcome to use it.

rwrunstreak1 Download

rwrunstreak2 Download

Isn’t running every single day bad for you? – Remember, you’ll only be running a short time/distance. As long as you warm-up, you shouldn’t have any problems. Just take it slow because you know you are going to be doing it again the next day. When in doubt, go even slower.

Can I walk/bike/ice-skate/etc. a mile and count that as part of the streak? – It’s called a ‘run streak’, although walking a bit during the run is okay. It’s even smart a lot of the time, especially if you’re just getting started.

Should I do this if I’m injured? – This ‘run streak’ is held twice a year. Get better and plan on next time.

Can I keep going after the streak ends? – Sure, why not! But now that you’ve got this new ‘habit’ going, maybe you should look into learning more about the sport. And think about upping your game to include a race or two.

What’s the longest active running streak? – Ron Hill ran every day for 19032 days. He only stopped because of heart problems (he was 78-years-old).

Updates Coming

Well, that is all you need to get started on your own ‘run streak’. I’ll try and update this post with my progress. If you want, hashtag #runstreakwithjim, and I’ll keep up with you too.