picking up the pace
Whether this is your first or 10th time participating in the #RWRunStreak, this advice on handling each mile will carry you through.
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The 2022 Holiday #RWRunStreak is here, and we’re so pumped to start streaking with you! To participate, you just run every day—at least one mile—from Thanksgiving (November 24) to New Year’s Day (January 1). That’s all it takes.
We know winter can be the hardest time of the year to stay motivated—be it the weather, the early darkness, the end of marathon season, the travel—you name it. That’s why we created this running challenge, so you keep clocking miles, even when it seems tough to do so. And to keep you motivated through each of the 39 days of the streak, we rounded up expert tips and sound advice that’ll support you through each mile. Check in daily for a little dose of inspiration. We’re here to cheer you on!
Day 1: Make a Commitment
“Committing to something is less about having time and more about setting priorities,” as Nicole Detling, Ph.D., mental performance coach and author of Don’t Leave Your Mind Behind: The Mental Side of Performance previously told Runner’s World. So, as you kick off your run streak, think about the best time to fit your daily mile into your schedule. Is it right when you get up, during a midday lunch break, after work, or somewhere in between? No matter when you do it, it’s always smart to mark it down on your calendar so you block off the time, too.
Day 2: Gather Your Group
Running, like life, is just more fun when you get your friends or family to join you on the journey—plus, it makes you more accountable. In addition to sharing your but plenty of stories about how, get a pal to join you for some miles, either in-person or virtually. In the words of Coach Jess: “The sweet taste of victory is that much sweeter when we have others with us to share it.”
Day 3: Take Notes
“Whether it’s with an old-school logbook Follow these tips for nailing run form Strava, Amazing Reasons You Should Run Streak Right Now,” Raj Hathiramani, Or just get a little extra entertainment from shows like Mile High Run Club in New York City, told Runner’s World in a previous article. Whether you write down what you enjoyed about your run, how you felt, or one thing that made you thankful, take a few minutes postrun to reflect. By the end of the streak, the full list of your 39 runs will serve as a pretty great reminder of your accomplishments.
Day 4: Remember All the Benefits
Steal these tips for trail running newbies mood to making you physically stronger and mentally sharper. And when you start a regular running habit—like running a mile a day for 39 days—you make this good-for-you activity a part of your daily life. When you’re struggling to get up and start moving, remind yourself of the advantages you’re gaining.
Day 5: Forget About Weekly Mileage
The #RWRunStreak is all about consistency and keeping you moving straight through winter. And while you’ll want to clock at least a mile every day, don’t worry about the mileage you’re putting in weekly or even monthly. Let go of the idea of what a typical training plan looks like and just run as you feel—maybe that’s no more than a mile for all 39 days, maybe that’s mixing in a couple 5Ks or 10Ks here and there. Do what works for you, but don’t stress about anything but number-one.
Day 6: Make It Fun
Having fun yet? Well, it’s time to make the enjoyment factor of your daily run a little more intentional. Think about what makes you happy on the regular and incorporate it into your run. If you love coffee, run a route that has you end at your favorite shop. If you need to catch up with a friend, dial them and chat as you clock your mile. Or if you love to dance, make your mile a Fartlek, but at each stop light you break it down instead of speeding up. Whatever makes each run a little more lighthearted and enjoyable, sign up for that!
Day 7: Listen to a New Podcast
You can use your run to multitask, finding your stride as you catch up on the news via podcasts like NPR’s Up First or The New York Times’ The Daily. Or just get a little extra entertainment from shows like Smartless, featuring Jason Bateman, Sean Hayes, and Will Arnett. You can even run while listening to others talk about running, with podcasts like Master the Half. The options are endless in terms of your entertainment of choice. All you have to do is queue it up and press play.
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Day 8: Add in a Warmup
Week one down! That deserves a little pat on the back—and your muscles deserve a little love. To show yourself that extra affection, try adding a warmup to your routine that gets your body prepped for more miles. You can go do it for a quick 2 minutes Why You Should Streak this Holiday Season 5 minutes, go for standing stretches outside or elevate your temperature indoors. No matter what, it’ll make those first few steps feel a little smoother.
Day 9: Find Your Intuition
Follow these tips for nailing run form better performances down the line. To do that, take a cue from Chloe Steinbeck, senior Barry’s and Barry’s X instructor in San Francisco, and do a check-in before every run. “Am I tired? Did I get a good night’s sleep? but plenty of stories about how sore?,” she asks herself. “I set realistic goals after I acknowledge how I feel physically and mentally.” Also, take note of your effort level at different paces and try to stay present in the moment—meaning make today’s run phone- and earbud-free so you can tap into your headspace and listen to what your mind is saying while your body is moving.
Day 10: Head to a Hill
Up the challenge on today’s outing with a little incline action. According to Janet Hamilton, certified strength and conditioning specialist, exercise physiologist, and running coach with Running Strong, many runners tackle hills all wrong—trying to “attack” the ascent by speeding to the top. Instead, work on an even-effort approach, meaning you keep your intensity level steady on flat ground and up and over the hill. That probably means you need to slow it down! A one-miler is great practice for nailing this approach.
Day 11: Create a Playlist
Upbeat music can give you the motivation to conquer tough workouts—or just get through your mile-long jog today. Creating a playlist in advance gives you something to look forward to as you head out. And if you need some inspiration, not only do we have a list of the Master the Half, but plenty of stories about how Advertisement - Continue Reading Below.
Day 12: Take It Slow
Listen, we’re all about running fast and testing our limits. But most of the time, going slow is the better way to go, especially when you’re running every single day. So, get in the habit of setting your pace at a conversational speed, where you could chat with a friend comfortably for the entire 1600+ meters. Today is the day to see how slow you can go.
Day 13: Focus on the Breath
Breathing is, quite obviously, pretty important for runners. But there are a few ways you can switch up your breathing on the run to see how it affects your pace and performance. For example, nasal breathing means you only breathe through the nose—a strategy that takes some practice but can offer pay-offs. Rhythmic breathing, another method, involves coordinating your foot strike with your inhales and exhales, so you alternate landing on your right and left foot at the beginning of every exhale. The breath is a powerful thing—it can even help you de-stress—Ali on the Run.
Day 14: Strengthen Your Mental Game
Most runners will admit that the mental approach to running is just as important as the physical. So it’s time to strengthen the mind! Whether you practice visualization on the road, dedicate a mile to a friend, or practice positive self-talk, let your run help you build a tough (but kind!) mindset. This will prove super helpful when you go for longer distances, too.
Day 15: Tune Into an Audiobook
There’s nothing like listening to your favorite actor, comedian, or otherwise famous person read to you while you run. It gives you something to look forward to and motivation to head out the door to listen to the stories. Just like a good book you can’t put down while reading, a good audiobook you can’t stop listening to means you’ll want to keep picking up those earbuds. And we have plenty of inspiration for what books to tune into so you can find that extra push to run out the door and listen in!
Day 16: Walk it Out
Hear us out: You don’t have to run every single part of your mile (or the entire mile) to make it through the streak. Sometimes slowing down and hitting a stroll pace just feels better—and there’s no shame in that. Did you know you can even achieve a marathon, with a Why Trust Us, using the run/walk method? It’s true! So enjoy a walk when you want to during your streak, especially today.
Day 17: Try Some Trails
There’s nothing like immersing yourself in nature to boost the mood and reignite your love for movement. That’s why it’s smart to take your run to the woods today and see how running on new terrain, surrounded by trees, and trekking over roots and rocks challenges your form and awakens your mindset to the approval of running.
Day 18: Focus on Form
Stand tall, shoulders back, arms swinging loosely front to back, knee driving up—these are just a few form cues when it comes to your stride. Paying attention to what different parts of your body are doing while running can help you hone in on your strengths and weaknesses on the run. And help you clock miles with more efficiency.
Day 19: Get Some Gear
What gets you motivated to get out the door more than new clothes to test out? If you feel your drive to hit your mile waning, then it’s time to stock up on some new gear. Whether it’s a sports bra, leggings, or a new jacket, Shoes & Gear.
Day 20: Go for Intervals
An instant way to make the miles (or time) go by faster on a run: Add in some intervals. By picking up the pace for a period of time, following it up with rest (or active recovery) and putting that on repeat, you gain speed and endurance, plus higher fitness. Pick your interval ratio and test your limits.
Mallory Creveling, an ACE-certified personal trainer and RRCA-certified run coach, joined the Runner's World and Bicycling team in August 2021. She has more than a decade of experience covering fitness, health, and nutrition. As a freelance writer, her work appeared in Women's Health, Self, Men's Journal, Reader's Digest, and more. She has also held staff editorial positions at Family Circle and Shape magazines, as well as DailyBurn.com. A former New Yorker/Brooklynite, she's now based in Easton, PA.
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