Whether you’re completely new to running, returning after a break, or trying to stay consistent beyond an event, we're here to help you make running a truly sustainable habit that you can stick to for years to come.

When you first decide to start running, try to avoid the all-or-nothing mindset: running every day, setting huge goals, and trying to change everything in between like your diet and sleep all at once. It's great to get stuck into your goals, but the most important thing is for them to be sustainable.

Life gets in the way sometimes and progress is never linear, so take the pressure off and try to stick to a schedule or goal that you feel is challenging and rewarding, but also realistic. If this means starting with just one or two runs a week, aim for this.

Starting small and staying consistent is better than starting big and not being able to sustain a new routine. Doing less at the start also helps you stay injury-free.

This also applies to your pace. The biggest mistake that beginner runners make is trying to run at an all-out effort every time they go out. This will feel uncomfortable and build an unnecessary level of fatigue. It might be hard to believe at the start, but starting at a pace that feels truly steady and slower than you might think is the key to building up your aerobic fitness in an effective way.

Habits form over time, not overnight. Habits also beat motivation when it comes to running. At first, aim to complete two weeks of your new running routine, then aim for a month, and gradually build from there. Building a habit streak helps you resist the temptation to break routine on days when getting out feels harder.

If it’s not in your calendar, it becomes optional. When running is treated like a meeting, you'll be far more likely to show up. Take time to consider what days and times you'll be most likely to want to go out running, whether that's early morning before work to set yourself up for the day, lunch time if you're able to get out for a break, or after work if you prefer to clear your head after a busy day.

On the Runna app, you can select the days that you are available to run. Whenever life gets in the way, you can use the rearrange workouts feature to seamlessly fit your sessions around your weekly plans.

There is no need for every run to be measured, analysed, or pushed to the limit. Some runs are for your head and your mood, not your watch.

Easy, enjoyable runs help you build a positive relationship with running – one where showing up feels rewarding, not draining. When you stop chasing numbers on every run, you reduce pressure, lower the risk of burnout, and make it far easier to stay consistent.

Mixing up your training by trying different routes, hitting the trails, or introducing some intervals and speed work, can make a huge difference to how enjoyable running feels. Variety keeps things fresh, breaks the monotony, and gives you something new to look forward to each week.
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Your Runna plan has a balance of varied sessions, from easy runs and speed sessions, to hill work and longer efforts, so training keeps you engaged.

Setbacks are part of running, not a sign that you’re failing. Missed runs, low-energy days and busy weeks happen to absolutely everyone. What matters isn’t perfection, but how quickly you return. One missed run doesn’t erase your progress, and one tough week doesn’t undo the habits you’re building. The real setback is letting a small wobble turn into a reason to stop altogether.

Instead of restarting from scratch, simply pick up where you left off. Adjust your schedule if you need to, be kind to yourself, and keep moving forward. Consistency is built by continuing after things don’t go to plan, not by never slipping up.

Running with friends, clubs, or communities boosts accountability and makes training more enjoyable. Even if your friends or family aren’t runners, they can still support your routine by cycling alongside you, meeting you for a coffee at the end of a run, or simply checking in on your progress.
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Involving others in your plan, even when they’re not running with you, helps you show up.

Simple steps reduce the barrier to getting out the door. Check the weather forecast and lay out your kit the night before. Charge your phone or watch. Plan your route.

Your reason for running needs to matter to you, and it can also evolve over time. On days when it feels tough, use this to help get you out of the door.

Wherever you’re starting from, Runna is here for you. Take the first step by starting your personalized plan and we’ll support you all the way.