Habits to Improve Running

What’s Included?

  • What is a habit?
  • Why are habits important?
  • Habits to improve your running

What is a Habit?

A habit is a behavior that we do routinely & oftentimes without too much thought. Habits are an important part of our lives because they allow us to improve our health, our routines, and our lives. What you do each day ultimately determines how you feel and who you are – and that matters.

Why are Habits Important?

Habits work a lot like skills – they can be built, they can be strengthened, and they can also atrophy if you’re not consistent with practicing them. But one of the MOST important things to remember about habits is that they can be BUILT and STRENGTHENED.

If your habits aren’t working for you, there’s good news – you can change them! While habits can be hard to break – it’s not impossible. Building and strengthening the right habits can help you to attain your goals – like running!

But WHICH habits are the MOST helpful ones to build when you’re trying to make running progress? Let’s dig in!

Habits for Better Running:


  • Drink water right when you wake up
  • Drink water before your meals
  • Drink water right after your run
  • Drink water when you have coffee


  • Eat breakfast each day before working out
  • Have a snack with carbs & protein after a run or workout
  • Eat a piece of fruit when you get home from work
  • Pack a healthy lunch for work each day

Cross-training & Strength Training:

  • Get 10,000 steps each day
  • Warm-up before your run
  • Do 2-3 strength workouts or cross-training sessions each week
  • Take a walk each afternoon after work

Energy & Motivation:

  • Take a 5 minute walk first thing in the morning to wake your body up
  • Reflect upon your big picture goals before you run to give you an
  • energy boost
  • Take a screen break to recharge
  • Listen to a pump-up song

Sleep & Recovery:

  • Go to bed earlier
  • Cool-down after your run
  • Walk for 5-10 minutes before your run
  • Close your eyes and take a few breathes

Building habits can take time and patience – and it’s important not to give up on yourself, even if you miss a few days. There may be a lot of trial and error until you figure out the best way to make a habit stick, but START anyways & KEEP TRYING. With enough practice – you can change your habits, and if you change your habits – you can change your life.

Amy Haas
Run with Aim, LLC
UESCA Certified Running Coach
NASM Certified Personal Trainer
NASM Certified Nutrition Coach