How to Build a Running Habit That Lasts: My 7-Year Journey with Small Steps
My Struggle to Start Running Again
Seven years ago, I made a major life transition—I had just sold my company ownership to my other directors. With newfound time, I wanted to rebuild my cardiovascular fitness, and the simplest way I knew was to start jogging again. But there was a problem—my stamina was at rock bottom. I could barely run a kilometer before my body and mind begged me to stop.
I took a moment to reflect: Why was I procrastinating? It wasn’t just laziness or a lack of willpower—my body simply wasn’t ready for long distances. Instead of overwhelming myself with big goals, I decided to start with something incredibly small: just five minutes a day. No pressure, no expectations—just a commitment to move.
The Small Step That Changed Everything
The next day, without even changing into running gear, I threw on my jeans, a t-shirt, and a good pair of running shoes. I set my smartwatch timer for five minutes—no more, no less—and I started running. The pace didn’t matter. The distance didn’t matter. The only goal was to keep moving for those five minutes. And guess what? It worked!
My smartwatch tracked my run—recording speed, distance, and heart rate. Seeing the data motivated me. Day by day, I stuck to my five-minute commitment. At first, it seemed like nothing, but after a month, I saw progress. My distance was increasing, even though my time stayed the same. My body was naturally adapting.
The Power of Consistency
I maintained this five-minute routine for three months without missing a single day. The habit became ingrained because the commitment was so small that I had no excuse to skip it. This was my “Me Time,” and I protected it.
After three months, I gradually increased my time to 7.5 minutes—not 10, not 15. Why? I knew if I pushed too hard too soon, I might lose motivation. So I stayed disciplined and ran 7.5 minutes for another three months.
Then, I increased to 10 minutes, following the same approach. Eventually, I built up to 15 minutes, and by that time, I was covering 2 km per run at a steady pace. I realized something fascinating—after 15 minutes, I was sweating profusely and getting a great workout. That’s when I started running in the evenings, wearing proper running gear, and fully embracing the routine.
How Running Transformed My Life
After 15 months of daily running, I was consistently covering 3 km in about 30 minutes. Rain or shine, I stuck with it. If the weather wasn’t ideal, I adjusted my schedule to run before or after the rain. Skipping a run felt unnatural.
Eventually, I increased my distance to 6 km per run, which took about an hour. I maintained this for six years, and over time, I realized I could scale back to running four days a week while still reaping the benefits.
Key Lessons from My Running Habit
✅ Your subconscious mind becomes your greatest supporter. Even when I feel lazy, my mind nudges me to get out and run.
✅ Consistency silences inner resistance. When I stick to my habit, I never experience mental battles about whether or not I should run—it just happens.
✅ Better sleep and recovery. My smartwatch tracks my heart rate, and I’ve noticed a huge improvement in my rest and recovery.
✅ Progress is incredibly motivating. Seeing my running data—daily, monthly, and even yearly—gives me a deep sense of accomplishment. The visual proof of my consistency keeps me going.
The Takeaway: Start Sm
all and Stay Consistent
If there’s one thing I’ve learned, it’s this: Big results come from small, consistent actions. I didn’t start with an ambitious plan to run 6 km daily. I started with just five minutes—something so small that I couldn’t say no. And that’s how habits are built—not through willpower, but through consistency and patience.
If you’re struggling to start something new, remember: Begin small. Stay consistent. Trust the process.
What’s your five-minute habit going to be? Share your thoughts in the comments! 🚀
