I started c25k last January and kept it up all the way into summer reaching 10k before the heat got the better of me and the running dried up. I tried a couple of times to get back into it without any success and just felt a failure each time and then I read somewhere that if you do something everyday for 21 days it becomes a habit so at the beginning of October I started back on c25k week 4 and ran every day. No questions. I even took my kit abroad and ran on holiday. I was concerned about injuries as you’re told to have rest days but I’m happy to report that I’m injury free and with the exception of a few days over Xmas and new year I’m still out there every day.
I also haven’t set myself any other goals, not distance not speed just repetition. I only do about 3 miles and sometimes I’ll feel good and go further, sometimes I cut it short and just do a couple of miles if I’m not feeling it.
So if anyone is struggling to get back into running try this. It now genuinely is part of my daily routine!
Written by
Tiggercnk
Graduate10
To view profiles and participate in discussions please or .
Hello, and well done! I know running every day is not for everybody and the risk of injury is higher etc. I started daily running for the same reasons as you. It is so much easier to know you have to do it everyday rather than working out when. I am coming up to 3 years of running every day this week. I have learnt alot about what works and what doesn't.... I have a bit of advice for you, or anyone else that wants to:
Its a good idea when you start to have at least two days a week of a gentle mile, or a very gentle distance ( active recovery)
Strength and flexibility work is paramount. I do yoga almost every day and its prevented me from getting injured, I am convinced!
Every 4 weeks or so have a rest week where you do very little in every sense.
Keep it fresh with new routes and different types of runs. I only do intervals once every week or 2- they are great fun but do take it out of you.
Running every day is a dream for me. I imagine that if I keep running in my 40s, I can go running every day in my retirement!! lol So, I'm saving all these tips for the future!
I honestly didn’t think it was possible but like they say “little and often” it may only be 20 minutes but it’s become routine and that’s the important thing. Btw I’m 50 next😂
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
week3run1 ✅. 3 x 17 mins with 1 min walks. 
How did your parkrun or (not)parkrun go?
week 2 begins! 
