This month I’ve run 82 miles, according to my Fitbit. Some of these have been long jaunts down scenic country routes – runs I’ve made space for at the weekend – while others were quick jogs I slotted into my day after work or tough slogs I had to haul myself out of bed for. And as I write this, I’m days away from running my first marathon. But it hasn’t always been this way.

If you’d told me two years ago that I’d even consider running 26.2 miles in one go, I wouldn’t have believed you. Back then, the thought of running more than once a week felt like too big a task to fit into my hectic life and the idea of being fit enough to run so far in one go was a pipe dream. But, with a few adjustments to my mindset, running has not just become a habit – something that’s as normal as making my bed or boiling the kettle in the morning – it’s also become a balm, boosting my mood and helping me achieve something on days when I’ve felt at my lowest.

Now that running has become part of my life, I wouldn’t be without it. The act of running day after day and achieving greater distances has taught me huge life lessons and boosted my self-esteem. Yet, I often think back to those early days and remember when running wasn’t the easy boost to my day it is now. So, if you’re just entering your ‘running era’ or you have a rocky relationship with Couch to 5k, here are my five top tips for making running into a habit.

One thing that really made me take running seriously was giving myself an achievable goal to aim for. Previously, my running routine consisted of stints of sticking to the ‘Couch to 5k’ plan for a couple of months before life inevitably took over and running faded into the background.

That all changed last year when I signed up for the Hackney Half. Knowing I had a half marathon to run in 12 weeks gave me the motivation to keep lacing up my running shoes even when I didn’t feel like it. Admittedly, some of this motivation was born from fear. Fretting that I might not be able to reach the end of the race gave me the encouragement I needed to keep pounding the pavements each week, but the longer I trained, the more achievable the thought of running 13.1 miles became, and in the end, it became about giving it my best effort.

There’s plenty of science that confirms the power of giving yourself performance-led goals. Studies have shown that goal-setting has been linked to increased task performance, persistence and motivation. While psychologically, once you’re set on achieving a goal, your brain will continue to nudge you about it until you begin working towards it.

Putting a goal in place also made me challenge myself. As I trained for the half marathon, I pushed myself to run distances I wouldn’t have deemed possible before. And finding out the impossible can be attainable when you put your mind to it is a powerful life lesson. I completed my first half marathon in May last year, and the joy of achieving something I’d consistently worked towards for months was the biggest endorphin rush I could have asked for. But, when it comes to running an achievable goal doesn’t have to be a big distance. Running 5k without stopping or signing up for a 10k race are brilliant milestones to aim for that will help you get on the starting line day after day. 

A common running mistake lots of coaches talk about is starting too fast. This can mean setting off on a run at full pelt or making your running plan too intense too early, both tactics that only lead to fatigue and exhaustion (not to mention injury), and you vowing to never run again. 

I followed the Nike running app’s half marathon training plan. I used its guided runs soundtracked by Nike’s global head running coach, Chris Bennett, whose key mantra is “Take it easy.” It’s a motto I’ve stuck to throughout my running journey and the advice I always give to new runners is that it doesn’t have to be hard. When I started running, I didn’t worry about how far or fast I ran. Instead, I kept running at a pace that was easy for me, and gradually, as my body became fitter, my easy runs became faster without me having to run myself to exhaustion. 

To do this, I advise focusing on effort rather than the numbers on your app or Fitbit. I usually place my running effort on a scale of one to 10. I run most of my runs at an easy, recovery pace – a four or five on my effort scale. Over time, the distance I can run at a four on my effort scale has increased and the time it takes me to run that distance has decreased. Plus, if you’re dealing with a packed schedule, it’s far more straightforward to fit in easy runs rather than runs which leave you feeling completely depleted.

The first time I ran a 10k I was flat-out exhausted. I spent the rest of the day recovering on the sofa and then nursing a serious case of DOMS the morning after. Fast forward a year and I can run a 10k in the morning and then go about my day as usual with no pain at all. On days when I don’t feel motivated or have a bad run, it’s useful to remind myself of how I used to feel and how far I’ve come.

This is why I keep a running log. After all my runs I make a note on my phone of how far I’ve run, what my time is and how I felt during and after. Progress is never linear, and while it’s not good to get bogged down in numbers and times, being able to look back retrospectively on how I used to feel after running certain distances can be incredibly motivating when I’m lacking in energy.

You’ll often hear that consistency is key when it comes to improving your running. Plenty of research confirms that the more you run, the more your body adapts to deliver oxygen to your muscles to keep them running more efficiently. Coaches like running expert Adrienne Herbert confirm this, having previously told Strong Women that new runners should “focus on consistency” to build running esteem. “Just reward yourself for ticking off those three runs; it doesn’t matter how far or fast they are, and you’ll feel your confidence gradually increase,” she says. 

But consistency doesn’t have to equate to boring. If you aim to be a more consistent runner, fitting in three runs a week becomes a lot more enjoyable when you mix things up a bit. This can mean incorporating different distances into your running plan, like adding a few shorter or longer runs into your week or including speed or tempo runs if your goal is hitting a certain pace. It could also mean running on a different trail to the one you normally use or circuiting a different park for a change. When I’m travelling, I find that the prospect of exploring a new city on a run is motivation to get me out of the door.

Mixing things up is a surefire way to make running more exciting and help you stick to your running habits even on days when you’re lacking in enthusiasm. 

During all my initial and ultimately failed attempts to start running, it was always a solo activity. I used to head out on every run on my own with just my playlist for company and I’d never think or talk about running outside my training. While lots of my runs are still done on my own, finding running groups and friends who I can share my passion with has been a game-changer.

Adding the odd Parkrun to my training schedule and joining a local running group has not only helped me keep up momentum, but it’s also helped me feel like part of a community that has spurred me on when I’ve felt low and championed me when I’ve completed a run I’ve felt proud of. 

Finding friends, whether online or IRL, who are happy to talk about pacing and fuelling and fartleks, is also a brilliant way to make your running feel like more than just something you’re doing in your spare time. Before you know it you’ll be planning your week around your runs rather than trying to fit runs in around your week, and you’ll feel the joy in the habit of it. 

Images: Alex Sims