Have you ever considered running every day? This is exactly what you do in a run streak. We’ve put together a few tips to help keep you going in a running streak.
Definition: Running Streak
A “streak” is when you run on consecutive days for a certain period of time. According to the rules of the United States Running Streak Association, a distance of at least 1.6 km counts as a run.(1) This is usually 12 to 15 minutes of easy running. You can’t make up missed runs or run ahead in a streak — you really have to run every single day without fail. At the end of the year, you can look at how many consecutive runs you completed.
6 Tips for Streak Running
1. Set a running goal
Running every day can be challenging for any runner. Choose a time of day that suits you, set your intended timeframe, and you’ve got your running schedule.
This method is good for beginners who want to start running; it will help establish some regularity for the body. The goal is to make running a normal activity that you want to integrate into your daily life.
2. Begin slowly
The motivation is usually highest at the beginning. In order to keep this level up, you should start slowly. Streak running is not about breaking a new record every day. Divide your mileage up well, switch between running fast and slowly, shorter and longer distances. This is a great way to develop your running potential.
In order to add variety to your daily running routine, you can mix in different training methods: fartlek, long slow runs, tempo runs, or crescendo runs.
3. Discover the benefits
- Running every day is not at all detrimental to your health. Studies show that moderate daily exercise improves your overall health.(2)
- By starting your training with short and slow runs, you give your body time to adjust to the effects of exercise. You protect your joints, avoid overtraining, and prevent painful injuries.
- You can gradually make running a new habit in your daily life. With the short runs you can carve out space in your life for running. Friends and colleagues who might be skeptical about your athletic enthusiasm will be more understanding of short workouts.
4. Listen to your body
There is no place for excessive ambition in streak running, like any kind of professional training. Beginner runners should be careful about the goals they set for themselves. Give your body time to get used to running. The moment you feel that you are overtraining, take a break from your run streak. Typical running problems like shin splints and ankle sprains are nothing to laugh at. Knee problems and back pain resulting from poor running form are common side effects of overtraining. You can prevent problems like this by warming up properly. Bodyweight training exercises to strengthen your muscles will help improve your running performance.
5. Enjoy the recovery
Does running every day and recovery sound like a contradiction to you? It doesn’t have to be. Let’s say you run between 2 and 10 km every day, your body still has time to recover. This happens during relaxed, slow runs, during which your muscles experience active recovery. Additional stretching relaxes your muscles and with a foam roller you can stimulate your connective tissue and loosen tension and knots.
6. Don’t forget to eat right
Along with proper recovery, the right nutrition will strengthen your performance. When you run every day, you burn more energy. Make sure you drink enough fluids and eat a balanced diet. Eat meals rich in quality carbohydrates like whole grain pasta to keep your body supplied with enough glycogen. This way you’ll have the energy you need for your daily runs. Healthy fats and protein, which you can find in meat, fish, beans, nuts, and eggs, will refill your energy stores after the run. Fruit and vegetables provide you with additional vitamins and minerals.
✓ Shoes: it pays to invest in good running shoes if you want to be a streaker. The right fit will help prevent injuries.
✓ Outfit: get the right clothing for any weather. Rain is no excuse. Do your short runs on bad weather days.
✓ Route: try running without a route in mind and use these sessions to get to know the area better.
✓ Friends: motivate friends and colleagues to join you. When you run the minimum distance, there’s really no excuse not to come along. Anyone can run 10 to 15 minutes and squeeze it into the lunch break.