How to Run Every Day

Beginners' Running Advice & Motivation
How to Run Every Day

In October the clothing company Ronhill are promote a #RunEveryDay Challenge in honour of the runner Ron Hill, who has run every day since 20th December 1964.

If this is the first time you have tried running every single day and you are a little apprehensive about trying it, here are some tips to help you stay motivated and injury-free:


Variety is the spice of life – so goes the saying and this is especially true of trying to do the same thing every day. Here are some suggestions to help with this:

  1. Try running a different route, or if you have a favourite circular route, a different direction each day.
  2. Vary the distance and/or the tempo of your run, especially if you are not used to running every day. On what would normally be your rest day just go for a very gentle, short run. Remember that a gentle run could be just as good for recovery as a rest day. (For the Ronhill Challenge your run can be as short as a mile and still count)
  3. Vary the terrain that you run on. In winter it can be more difficult to run off road because of the dark nights. However you could always try some off road runs in the dark with a head torch, or just plan to run off-road at the weekend. Running off road on the softer ground can be a little kinder on the body.
  4. Vary your shoes. If you do own different shoes then try not to wear the same pair on consecutive days. It gives the shoes a rest and also you may run slightly differently in a different pair of shoes, thereby reducing stress to the joints.

Mental Stuff

Basically what you are doing is forming a new habit. As forming a habit takes about 30 days you may well find you need a bit of extra motivation now and again. Here are some ideas to help you:

  1. Promise yourself a treat when you get in from your run.
  2. Encourage a friend also to take up the challenge then arrange to run sometimes with them.
  3. Don’t let the weather stop you. Make sure you have running clothes for all weathers.
  4. Decide the night before when you have time to do your run.
  5. Run first thing in the morning, so you don’t ‘run’ out of time during the day.
  6. Trick your mind. Say, “Today I’ll go for a run,” not, “I’m running every day for a month.”

Physical Stuff

  1. If you do start to feel your legs, ease off, put a few ‘easy’ sessions into your schedule.
  2. Come in and get your shoes checked. A good pair of running shoes will last about 500-700 miles. Running every day could possibly have drastically increased your mileage.
  3. Get a sports massage. This is a brilliant way to refresh your legs. I think of it as a kind of runner’s MOT.  It can also really help to stave off an injury.
  4. Sleep really helps the body repair and rejuvenate itself. Make sure you get enough sleep this month to help your body recover from the increase in exercise.
  5. Be sensible. If you do have a ‘niggle’ that won’t go away, do go and see a physio and follow their advice!

Good luck and enjoy your new inspiring challenge!

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