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Runner Tips

Streak running: Should you run every day?

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When creating habits, consistency is key. Hence the magic of streak running. Here's what you need to know about running every day — and how to make it work for you.

With running streaks, you commit to running every single day — for maybe a week, a month, or even longer. How much you run every day is up to you. Some people like to challenge themselves to run a certain distance every day, while others go for time.

The best part of streak running is that it's flexible, and you can tailor running streaks to fit your body, preferences, and training needs. And no matter where you are in your running journey, that's the key to reaping the benefits of streak running without risking burnout or injury.

Don't know where to begin? Here are three must-follow guidelines for making your first streak a success.

1. Make small weekly increases

Coaches generally recommend increasing mileage by no more than 10% each week. This helps you progress without pushing you toward aches and pains. So, when planning a streak, first think through how much you're currently running.

Let's say, right now, you're running 5 miles per week. Cool. But if you make a goal to run 1 mile every day, you'd be trekking 7 miles per week. That's way more than a 10% jump. Start where you are, and stick with those 10% increases.

2. Schedule rest and recovery

Recovery is the bedrock of any healthy and sustainable running plan, streak or no streak. So, when you're running every single day, how do you give your body a chance to recover? By alternating between harder and easier runs.

So, for example, you could devote Mondays, Wednesdays, and Fridays to long runs or intense sprints. Then, you have Tuesdays, Thursdays, Saturdays, and Sundays for short, light jogs.

3. Listen to your body

Committing to streak running can be an awesome experience, but it should never be at the expense of your health. So, listen to your body and check your ego at the door. If you're dealing with an injury or are ill, it may not be best to run. What you may need to do is call it on that day's run, and pick up where you left off when you're feeling back to yourself.

Our writer's advice is intended for informational or general educational purposes only. We always encourage you to speak with your physician or healthcare provider before making any adjustments to your running, nutrition, or fitness routines.

Written By
K. Aleisha Fetters

Certified Strength and Conditioning Specialist

Headshot of Aleisha Fetters

I'm a quirky (aka nerdy) strength coach with a passion for science and sweat. I love to help people meet their body goals, but it's their mental and emotional gains that make me do a happy dance. My flirtation with running includes two half marathons and, someday, I will run 26.2.