HOW TO CREATE A RUNNING HABIT THAT ACTUALLY LASTS

Published: 26/02/2026 | By Emma Kirk-Odunubi

Have you tried running before and then stopped? You aren’t alone, okay – it’s normal to get sidetracked or give up altogether. To make sure that doesn’t happen again, Sports Direct ambassador Emma Kirk-Odunubi shares how to create a running habit that fits your busy life without burnout, guilt, or unrealistic expectations. So, if you want your new running shoes to rack up miles instead of gathering dust, don’t go anywhere – this one’s for you.

Every January, I see it happen. New trainers. Big goals. That rush of motivation – training every day slaying it. And then… life. Work gets busy. Legs ache from all the weights sessions and classes you’ve excitedly jumped into. The weather stays grey. Motivation dips. Suddenly, running slips down the list and especially with the rain and dull weather, it disappears.

Here’s the thing though: the people who stick with running aren’t more disciplined or more motivated. They’ve just figured out how to make running a habit that works around their life, not against it. This isn’t about grinding it out or running every day. It’s about building a simple, realistic running routine that actually lasts.

WHY RUNNING HABITS ARE HARD TO STICK TO

Most people don’t quit running because they hate it. They quit because they tried to do too much, too soon.

Common blockers I see all the time:

• Motivation fades once the “new year buzz” wears off.
• Busy schedules take over.
• Early runs feel uncomfortable (heavy legs, out of breath)
• We expect instant progress – sadly that’s usually not the case.

It’s why New Year’s resolutions so often fail. We aim for perfection instead of consistency. The good news? Once you understand this, building a running habit becomes much easier.

Step 1: Start Small (Seriously) and Set Realistic Goals

If you want a running habit that sticks, your first goal isn’t speed or distance! Just showing up is king.

That means:

• Running 2-3 times a week
• Keeping runs short and manageable
• Finishing most runs feeling like you could do more – this is the secret.

Instead of “I want to get fit,” try something specific:

• Run twice a week for 20 minutes for six weeks
• Build towards a 5K over three months.

Programmes like Couch to 5K work so well because they remove guesswork and help you build confidence gradually

Step 2: Get the Right Kit (But Don’t Overthink It)

You don’t need fancy gear to start running. But the right basics remove friction, which makes it easier to stick with.

At minimum:

• Comfortable running trainers
• Breathable top
• Shorts or leggings that don’t rub

If cold, wet or dark evenings are stopping you from running, a simple kit upgrade can genuinely make the difference. Feeling comfortable and confident helps motivation more than most people realise. Sports Direct stocks a wide range of running brands including Nike, adidas, PUMA, ASICS, Brooks, New Balance, On, Salomon, Under Armour and SKECHERS

Step 3: Make Running Enjoyable

This part matters more than pace, splits or distance.

Ways to make running something you want to do:

• Save a podcast or audiobook just for runs (like my book Find Your Pace!)
• Build a running playlist you love
• Explore routes you actually enjoy
• Treat yourself post-run (coffee and baked goods are great destinations)

Signing up for a race can also give your training purpose. It doesn’t have to be serious, just something to aim towards like a Park Run!

Step 4: Track Progress (Not Just Performance)

Tracking your runs turns effort into evidence.

Apps like Strava or watches from Garmin let you see how far you’ve come even when it doesn’t feel like much. Progress isn’t just pace or distance either. Energy levels, confidence, and that post-run buzz (hello runner’s high) all count. A quick note after each run. A quick note after each run – how it felt, effort level, mood – goes a long w

Step 5: Make Running Part of Your Routine

Habits stick when they’re predictable.

Try:

• Laying out your kit the night before
• Running at the same time each week
• Putting runs in your calendar
• Pairing runs with something enjoyable (music, podcasts)

The less thinking involved, the easier it is to stay consistent

Step 6: Make It Social

Running is easier when you’re not doing it alone. Ideas:

• Local run clubs
• Parkrun
• The SD Run Club
• A friend at a similar pace

Sharing goals builds accountability and makes running more fu

Step 7: Train Smarter, Not Harder

If you want to stick with running long-term, easy runs are your secret weapon. Key principles:

• Increase weekly mileage by no more than 10%
• Keep most runs at an easy, conversational pace
• Rest days aren’t optional – they’re part of training and vital for progress!
• Build a strong base with low-intensity running

This approach lowers injury risk and keeps running enjoyable

WHAT TO DO IF YOU FALL OFF TRACK?

It happens to everyone – honestly, myself included. Missing a few runs doesn’t mean you’ve failed, it just means you’re human. If life gets in the way, start back gently, revisit an earlier week, mix in some walking, or tweak your goal. You’re not back at square one – you’re just picking things up again.

If you want this habit to last, keep it simple: rotate your trainers, switch up your routes, and treat running as part of your lifestyle – not a punishment. Ask yourself what future you would thank you for next month… then start there. You’ve got this.