The Power of Habit: How Routines Can Make or Break Your Running Year

As a running coach, I see firsthand how the small, consistent habits we build can set the tone for our running year. I’ve worked with runners from all walks of life, and one thing is clear: it’s not talent or motivation that keeps people lacing up their shoes — it’s the routines they commit to.

As a runner myself, juggling work, coaching, and family life with young kids, I’ve found that forward-loading my week and building habits into my daily schedule have been what helps me stick to long distance training. For me, that means planning key runs early in the week to allow flexibility later, stacking a run onto the end of my workday to save rushing out of the house again, and committing to early morning runs before the house wakes up. I make sure to schedule these sessions in my calendar, just like any other important appointment, and I set out my gear the night before to remove barriers. These habits keep me consistent and help me stay on track, no matter how hectic life gets.

Let’s dive into how you can harness the power of habit to create a running routine that sticks and sets you up for success in 2025.

Why Habits Matter for Runners

When life gets busy (and let’s face it, it always does), habits are what keep you going. Instead of relying on motivation (which dips and wanes), habits create a framework that makes running feel as automatic as driving your car.

From a scientific perspective, habits are powerful because they reshape the pathways in your brain through a process called neuroplasticity. When you consistently repeat an action, like heading out for a run at the same time every day, your brain strengthens the neural connections associated with that behaviour. Over time, this makes the habit feel automatic, requiring less energy and willpower to make it out the door.

The beauty of habits is their simplicity. Once established, they take the decision-making out of the equation. You’re no longer asking yourself, “Should I run today?” Instead, it becomes, “It’s Thursday morning, time for my run.” By reinforcing these neural pathways, you make running a seamless part of your routine, rather than trying to find time to 'fit it in'.

Habit Formation Techniques for Runners

Here are some techniques I’ve used personally and with my clients to make running an integral part of life. I encourage you to give them a go and see what works best for your lifestyle:

1. Make Morning Runs Non-Negotiable

As a busy parent, I know that mornings are often the only quiet time of the day. By committing to morning runs, you get your workout in before the day takes over and there's nothing left to procrastinate about. Here’s how to make it easier:

• Lay out your gear the night before. Have your shoes, clothes, and snack ready to go.

• Start small. Commit to just 10 minutes if that feels doable — chances are, once you’re out there, you’ll go further.

• Set a consistent wake-up time. Routine breeds success.

  
  

2. Habit Stacking

Pair your running habit with something you already do daily. For example:

• After finishing work or another daily task, try getting changed and heading straight to your favourite running route to make the transition seamless. This eliminates the temptation to head home or get distracted.

• Combine your run with listening to your favourite podcast or audiobook — make it your “me time.”

• Use your kids sporting activities as a convenient time to do a quick run around the field or park while your child practices, turning it into a productive and fun waiting period.

  
  

3. Forward-Load Your Week

Life happens, and sometimes, things don’t go as planned. That’s why, for some runners, I recommend front-loading your running week. Front-loading your week allows you to tackle your toughest runs when energy and motivation are highest, ensuring key sessions are completed early. This approach helps maintain consistency, frees up the weekend, and provides better recovery by gradually reducing intensity towards the end of the week. It also offers flexibility for busy schedules and supports a well-rounded training plan.

4. Accountability Partners

Joining a running group or even just having a friend to check in with can help you stick to your habits. This is why I love our community runs on Thursday and Sunday mornings — it’s not just about running; it’s about connection.

Design Your Habits: Worksheet Style

Let’s get practical. Use the prompts below to design habits that align with your running goals:

1. What time of day works best for me to run? Why?

2. What obstacles might get in the way of my running routine? How can I address them?

3. What’s one daily habit I can stack running with?

4. How can I make my running sessions enjoyable? (Think music, scenic routes, running buddies.)

5. What’s one small reward I can give myself for sticking to my routine?

Take a moment to write down your answers. The more intentional you are, the more likely your habits will stick.

Consistency Over Perfection

As a coach, I always tell my runners: It’s not about being perfect; it’s about being consistent. Miss a run? That’s okay — focus on showing up next time. Over time, those small efforts will add up to big changes.

Remember, habits aren’t formed overnight. They take time, patience, and tweaks along the way. But once they’re in place, they become the foundation for a successful running year.

Let’s make 2025 the year we build habits that support our goals and make running a joyful, sustainable part of life.

Happy running, Jenna