Should you run everyday? Do you run everyday? Is a run streak good? These are a few of the most common questions I get on Instagram at the start of the year with things like the Runner’s World streak starting.
Let’s talk about what it takes to run everyday, the pro’s, the con’s and what I think as someone who has coached thousands of runners over the last decade.
What is a Running Streak?
A running streak is defined as a minimum distance of 1 mile (1.61 kilometers), every single day. It can be outside, roads, trails, track or on the treadmill. As soon as you miss a day, the streak is broken.
In general they are self imposed and thus tracked by the individual. For those wanting accountability or going for any kind of record it becomes useful to have a public tool like Strava to share data from a watch.
What counts as a running streak?
Some are just for a specific month, but others encourage running as many days in a row as possible.
- Bare minimum of 1 mile per calendar day (1.61 KM)
- Usually a minimum of 30 days
- Since the goal is an unbroken chain on consecutive days running, there is no set duration for most people doing a personal challenge
- To join the Streak Runners International you need a minimum of 1 year (see chart below for categories)
- Run walking is FULLY acceptable
For most folks the likelihood of injury or burn out is low at just 1 mile, but is running every day good for you? Can you run every day?
First of all, you certainly can run everyday, which means the actual question is SHOULD you run everyday?
For instance, each time a new fabulous running streak challenge appears, I get the question “Are you streaking?” followed shortly thereafter by questions from those I coach about if they should streak.
No.
And maybe.
The beginning of the year, usually brings with it a few running streak challenges.
Why do people run everyday?
Wanting to be fair to all sides, let’s take a look at the reasons why a run streak can be useful. We know there are massive benefits to long distance running…but daily running?
- Getting in to a consistent routine
- Learning how to shut down negative thoughts while running
- Crushing invalid excuses and mental barriers about time, energy, life
- It can increase motivation
- It leads to other good habits
- More chances to improve your running form, endurance, technique
- No new special equipment needed (like starting a new hobby)
- You’ll learn to adapt to running in different weather (like rain, ice, heat!)
- Personal satisfaction of a goal achieved
- Community feeling with other runners who are taking on the challenge
Well none of that sounds so bad!
Why aren’t I promoting it to my runners or doing it myself?
It’s not in line with my BIG PICTURE goals.
And what I often find to be the real goals of those that I coach: injury free, healthy, long term running, faster, smarter, stronger, weight loss.
Now, I recognize the days where my body needs rest or I feel the days where a long run is going to rejuvenate and I want to flow with that, rather than being tied to a MUST run attitude.
Are you a run streaker? Is it really healthy? #runchat #bibchat Click To TweetWill running everyday help to lose weight?
I believe this is part of what draws many people in to a run streak initially, so let’s talk about it!
Running for weight loss is a process that involves a lot more than just more and more cardio.
Running every day will definitely increase your calorie burn, but may not lead to weight loss for a few reasons:
- Hunger increases with mileage, which is why a lot of first time marathon runners GAIN weight!
- Cortisol increases as we stress our bodies and doing too much leads to weight gain
- Overuse injuries mean we end up sitting out days we could have been working out
- You’re often neglecting the other pieces that lead to weight loss like strength training or meal planning because all your time is devoted to running
If you actually want to run for weight loss, check out my guide or join us in Virtual Run Club.
BUT NEVER SKIP the strength training. That’s what will change your body and prevent muscle loss from running a lot.
Ok now all of that being said, of course running can help with weight loss! You need to be smart about it, but that initial kick start of going daily could be a great way to kick things off which encourages you to then remain in the habit long term once the streak is over.
While a 1 mile a day running streak, could be a fantastic way to get yourself into a routine with working out, I have concerns about doing it long term.
That’s not to say there aren’t many awesome people out there who have done it.
But remember, we aren’t all the same!!
Are running streaks bad for you?
A few reasons that it can be an issue depending your body and personality:
- Stress over fitting in a run to the schedule on vacation (yes, I’ve seen friends run at an airport)
- Going from the couch to daily can quickly lead to shin splints
- Running when you’re injured or through sickness and making both worse
- Forgetting that the recipe to success is stress + rest = growth
- It could make running more of a chore, instead of your stress relief
- During endurance training it can lead to extra fatigue and improper recovery
- Missing a day can lead to a feeling of failure, which I’ve seen lead to missing MONTHS
- No longer having time to do the cross training that keeps you injury free
It’s not particularly bad for your knee or joints to run a lot. So the only real reason that running everyday could become an issue is if you are skipping that core work or your form is breaking down due to fatigue.
How to do a Running Streak?
Now your big picture goals might be to get in to healthy habit routine…in which case maybe this streak is exactly what you need!
If that’s the case, I’m here to cheer you on because we know I love seeing anyone and everyone out enjoying a run!
If you’ve decided it does match your goals, take a look at these tips for safely doing a running streak:
- Start only if you are healthy and injury free
- Don’t dramatically increase your overall mileage
- Ensure you are largely doing an easy pace and easy runs
- Use runs as active recovery – that means it could be run/walk, and yes even minutes slower than an easy day pace
- Enjoy the consistency of training and remember the joy of running
- Start incorporating easy win cross training that prevents injuries like the the 30 Day Core, which is only 10 minutes
- Remember 1 extra mile is not freedom to eat junk food
- Know when to call it quits
- Get ready to be a super planner
What is the longest running streak?
The one currently on the books is and still going is for Jon Sutherland at 52.23 years, just edging out Ron Hill who held the title for many years!!
On the women’s side it is Lori Bastien who is till going at 41.55 years.
INCREDIBLE.
In fact, there is an entire association dedicated to run streaking…which of course now I want to be a member of because I want to be part of all running things, ha!
You can apply for membership and join a Facebook Group of other runner streakers for support in your own mission to run, run, run. You’ll also find that there are indeed classifications for run streaking from USRSA!
These are YEARS RUNNING
- Hills – 50+ (only 4 total recorded)
- Coverts – 45- 49
- Legends – 40-44
- Masters – 35-39
- Dominators – 30-34
- Highly Skilled – 25-29
- Well Versed – 15-19
- Experienced – 10-14
- Proficient – 5-9
- Neophytes – 1-4
So is running everyday good?
It comes down to your long term goals and a willingness to be a very smart runner!
I’ve certainly done it, but in retrospect wish I’d spend those other days strength training or resting. It would have made me leaner and fitter much faster.
While many elite athletes put in big mileage, you’ll find few of them going for run streaks. It can be much harder to work on speed or maintain total health if you aren’t smart about your practice.
Define Your Big Picture Goals
For many years, I pulled my sick, tired body out of bed and trudged through another run, knowing that eventually it would feel good again and in the mean time I mentally just needed that sweaty mental release.
As things started to improve, my singular goal was to stay healthy and enjoy my runs. I got my wish and now I am trying to be smart enough to hold on to that feeling!!
It’s not to say that I haven’t ever streaked, oh I have…again it’s just not where I am now. And to be honest, it’s not where I want many of my athletes to be who have bigger race and healthy goals.
— Ellen Degeneres
I want to stay injury free.
I want to run not because I’m required to for a challenge, but because I choose it.
I want to have the right energy available to hit my goals on each run.
I need to cross train to stay healthy and get stronger.
I need to rest to keep my hormones balanced and prevent fatigue.
Have you ever done a running streak?? Results?
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Ellie
I have never streaked, mostly because I love to run, so motivation (usually) isn’t an issue. It is hard sometimes seeing streakers when I’m not in a positive mental space, but I know it’s good for me. On NY day, I took it off because I knew I began a big training cycle on the next day. It was difficult to not bring in the new year with some miles, but I knew it was smart for me :-)
Wendy@Taking the Long Way Home
You can probably guess how I feel about streaking. It may be ok for some, but it’s not for me. And really, what’s the point?
Jen @ Pretty Little Grub
I am so anti-streak for all the reasons you’ve listed. I think listening to your body and injury prevention should always take priority and running streaks make you ignore that.
Jodi
I have been very tempted, committed to one just recently but after being strongly advised not to due to my health and running journey by amazing coach {YOU!!} I chose to listen to someone who knows me better than myself. Thank you for that Coach. I always love how real you are with me! Thanks for caring enough about me to tell me things I don’t always want to hear!!
By the way, thanks to your advice over the years, although I ditched the TomTom and heart rate monitor, I am now on week 11 of coming back slowly to running, listening to my body and I have not had an injury NOR have I gotten sick and needed to take time off!!! Best HEALTHY STREAK for me in about 2 years!!!
Emily
I’ve never done a running streak; by about day 3 or 4 of consecutive running I just get worn out. I guess I just have an older body in a young person. :o) I usually take time off just so I don’t have to take time off due to an injury.
Rebecca
I’m just starting my very first streak – usually I don’t do them. The one I’m doing right now is very low in terms of mileage (1.5KM a day), which is do-able. For the most part, that is all I do. We will see how it goes!
Susie @ SuzLyfe
It is all about safety and listening to your body and being smart. It is NOT about #allthemiles #allthedays. I am more a of a fan of some sort of activity everyday than this or that every day.
Rachel
I’ve done a 30 day run streak to celebrate my 29th birthday, while marathon training. The whole ordeal left me burnt out, and stressed over completing it!
Laura @ This Runner's Recipes
I have the same approach as you on running streaks – it needs to fit into the big picture. I’d rather have an injury-free streak or a streak of good races, all of which involve rest and training days spent doing something other than running.
Lisa @ Early Morning Run
Thanks so much for linking to my post, Amanda! I agree with everything you laid out here. Right now I don’t have any BIG race goals for the year and I’m just taking this run streak one day at a time; no pressure allowed. I’m not so great with challenges in general and sticking with something that has to be done every day, so I’m proud of myself for getting this far. Like you warn against, I really haven’t increased my weekly mileage much, if at all and I also make sure to stretch and roll out throughout the day so I stay as limber as possible – which I think have been helpful.
RFC
I just wrote about the SAME THING today. Personally, I don’t like to see my clients run streak. Rest days are imperative, and are also a healthy habit that needs to be learned :)
CL
I have just finished a run at least a mile every day for a full year , I got tired in the last month but did complete the full year and it can be on your mind when planning holidays, days and nights out.
I am not planning on doing it this year but would consider doing it again.
chau
Not a bad idea. It’s a good way to train your self-discipline too. I’ve never streaked before but I think 1 mile a day is not hard but I just love the feeling of running until I’m exhausted more and my body needs a rest day to recover.
Calee
I don’t run everyday because I need cross training in my routine. I ran everyday in my twenties but towards the end of that decade, I found myself injured a lot, so I stopped. Thanks for posting! :)
Rose Brandt
I ran everyday, 5 miles at least, but up to 10 for months. Started feeling like it was forced, and started feeling my body, especially my knees starting to strain under the daily grind. Kicked it back to every other day, and now I’m running stronger, and longer, enjoying shorter recovery time too. I’ll run my first full Marathon in April, and these posts of other runners experiences are a great source of information. Thank you.
Aimee Ellison
I ran 5 days a week (6 mi per day) and 2 days rest. I don’t train or join races just because i’m not after the medals, shirt or brag about it. I just do it as my daily exercise. In any given day i can ran a half and have a few days rest there after. I plan to slowly increase my mileage and see if i can have the courage to sign up for a full marathon. I don’t like to train just because i want to spend my weekends with family and friend.
amanda
Ohh good luck if you decide to do it!! It’s definitely a time commitment, but there can be fun ways to get the fam involved too!
Holly
I also do not streak due to the rest factor.
MCM Mama Runs
I like short streaks. I usually do the Runner’s World Thanksgiving to New Year’s streak. It kicks off my winter running and gets me in the habit. I always quit on January 2nd though, because I’m not interested in doing a long streak and I’m afraid I’d get caught up in it.
Maria Camila
Thanks for this article, I agree with you and don’t like streaking. I have recently started training for the Miami Marathon on January 29 and believe that it’s best when I only run 3 to 4 days a week. I have been very careful so as not to injure myself. I saw that you haven’t yet added races to your 2017 calendar. You should definitely come to Miami for the Marathon, it’s such a great race.
amanda
I lived in miami for awhile and it’s definitely a fun race, but probably not one i’ll come back for. Now living in Denver, it’s a massive shock to try and race in the heat and humidity in January.
Serene L
Hi! I’m currently streaking right now (Day 52) and I started 2 weeks before Christmas last year. I’m living in Vancouver, BC, and we are getting wayyy too much snow than usual years. So I’m thankful to start my streak else I know for sure I’d find excuses to stay home and get lazy. Also, I recently went on a backpacking camping trip to New Zealand and I was able to run everyday after s full day of hiking. It was my quiet and private time with the trails and mountains. Plus, my run streak allowed me to explore waterfalls and caves where my other friends did not on that trip. So yes, my run streak is working well for me. I’m starting to train for 3 x 50K trail races coming up in April to July so I’m trying to put more time on my feet. I just did a half-marathon in the snowy trails yesterday and did a slow recovery 5km run today to & back from my dentist’s office. My minimum distance is 2km and I reserve that for recovery days. I do get that rest days are important, but I feel a slow easy 2km run helps with my recovery. It barely increases my heart rate, and I get to take in some fresh air. Sometimes I do find it hard to get outside especially when it’s snowing down hard, but I’ve never regretted getting out the door each time I’m running. I’ve learned quickly how I’ve enjoyed running in difficult conditions. It makes me mentally and physically stronger. My runs are getting stronger too (just broke my 5K record last week). So there, streaking is not for everyone but it seems to be working for me, so I’ll keep going for as long as I can. My goal is to complete 2017km in a year. :)
nicka
Thanks for this post =) I love running and when I was younger I ran every day for 6 months. These 3 years I’ve been trying to get back to that and I just couldn’t do it =( It become a chore and not a stress reliever (as you said) and now I stopped. This pause was making me crazy because I miss it and the happiness it brings me, so I’m going to do what you said here and if I run just 5 days or 3 that is ok =) I just have to mix it up and try new places and new roots. Thanks for the post <3
Michael
I often wonder about doing one of these but I get burnt out just seeing everybody’s daily posts. Streaking is fine but posting a selfie with your run time every day… little over the top for me.
Kimberly Hatting
I just finished my 6th consecutive RW Winter Run Streak. I have done these 6 streaks with success because they are at the end of my “season” and give me a strong finish to the year. Most of the runs are short & easy-paced. And, come January 2nd, I begin my official off-season.
Jen Fish
So, I think you hit the nail on the head when you said everyone is different. As a runner who has never been particularly injury prone, but had issues with consistency, streaking has helped me enormously. I’m at just over 2 years now, never been hurt, and hitting PRs for the first time since I ran competitively in college. A lot of that has to do with being smart about it- occasionally running slower than I used to be comfortable running (because getting the blood moving can help recovery as well). I also thrive on higher mileage as opposed to intense workouts and to hit 50+ miles a week often involves 7 day weeks. That being said, when I was running in college and even high school, I did go 3-4 weeks without a day off because that’s what the coach had us doing, so my body was probably already somewhat prepared for it. Now, my mom or my sister, who both have high instances of stress fractures, likely wouldn’t benefit from this.
Isaac
I don’t have any goals or anything, but my body seems to be craving for it so I run every day. Without running in the morning after my black coffee, my day isn’t complete.
Reading this, I might as well establish my streak and record my runs. Thanks for this!