How to Build a Running Habit (From Hating Running to Half-Marathons)

by The Productive Pixie - October 17, 2026

Do you hate running or think it's just too hard to get yourself out of bed for an early morning run? I used to be the same way, but there are a lot of benefits to running! Whether you want to go on your first run, run your first race, or just start running consistently, building a running habit is an ideal place to start. Today, I'm going to share how to build a running habit with tips from my journey of hating running to running half-marathons!

How to Build a Running Habit (From Hating Running to Half-Marathons)

Side Note - This post may contain affiliate links, which means if you buy something from one of these links, I may receive a small commission at no cost to you. For more information, you can read my privacy policy. Thank you for supporting my blog. :)

Also please note that I am not a doctor and this is not medical advice. These are just some tips on how I went from hating running to running half-marathons. I hope you find these helpful!

How to Build a Running Habit (From Hating Running to Half-Marathons)

When I was younger, I considered myself to be someone that didn't like running. It just seemed too hard, so I barely tried it.

Running a mile seemed like the longest distance, and it also seemed boring! I danced and did gymnastics and never considered running.

Then COVID-19 hit, and I couldn't go to my dance studio anymore. All of a sudden, I was at home all the time, and I found myself wanting to go outside. Like many people, I also did a lot of home workout videos during this time!

I started going on long walks daily. Eventually, I wanted to run a 5k so that's what I did!

I loved how challenging running was, being able to see my progress, and feeling like I was only competing against myself.

From there, I kept challenging myself even more by training for longer and longer distances. My longest run so far has been 19 miles. I can't believe that I've run that far! I still have a goal of doing a marathon one day though!

But I'm getting a little ahead of myself!

I write a lot about creating habits and personal growth so in this post, I'm going to share how to build a running habit.

If you aren't a runner yourself or have no desire to run, no worries! I hope you can gain some inspiration for building your next healthy habit!

10 Tips for Building a Running Habit

1. Build a Walking Habit First

My first tip on how to build a running habit is to actually walk first. I don't think I ever would've gone straight from my couch to running.

Instead, I walked daily for a few months before I decided I wanted to try running. I walked on a daily basis, but you can start out with whatever you have time for.

I'd recommend walking regularly for at least a month before transitioning to running, if you aren't used to exercising outside.

Make sure you wear comfortable clothes and shoes!

If building a walking habit feels hard, start with building the habit of tying up your shoes and just getting out the door.

2. Use the Run/Walk Method

You've built your walking habit, and you are ready to run!

Running a mile might seem daunting, but you don't have to run a mile in the beginning. What if I told you that you only had to run for a minute?

The run/walk method helped me travel farther as a beginner runner because I didn't have to run the whole distance at once. Even for a long distance like a 7-mile run, I only have to focus on running for the next 2-minute interval.

The run/walk method is when you run for one interval, and then you walk for the next interval. There are free interval timer apps that you can download!

How long you should run and walk for will depend on your level of fitness, but when starting out, it's a good idea to make your walking intervals longer than your running intervals.

I love using the run/walk method for long distances, such as the 19-mile run that I did because I can go so much farther without feeling tired.

When I started, I worried that if I walked part of the way, it wasn't "real running," but it definitely is! If you run, you are a runner.

3. Use a Running App/Find a Training Plan

When I decided that I wanted to start running, the first step I took was downloading a free training plan app. I highly recommend you find a free running plan because it helps so much with training!

When you have a training plan, you don't have to do the heavy lifting of deciding what type of run you want to do or how far. It's a lot easier to stay motivated as well!

I believe I used the free Nike Run Club - Running Coach app for my first 5k, 10k, and half-marathon. The runs are guided, so you'll have step-by-step motivation to keep going!

Decide on a goal for your running! I started by training for a 5k. It's best to keep your goal a short distance for your first time and build from there.

4. Don't Focus on Pace

I had the biggest breakthrough when I realized that I didn't have to run fast to be a runner! I also didn't have to be out of breath! Who knew?

I started out slow, and sixish years later, most of my runs are still slow.

I always remind myself that it's okay to go at a snail's pace. You are winning, as long as you take that next step. My main goal is always just to complete the distance, if I have time.

Even experienced runners intentionally run slow to build endurance and aid recovery.

5. Create a Cue for Yourself That It's Time to Workout

Currently, I go running in the mornings, so I put on my running clothes right when I wake up and eat breakfast afterwards.

I always put out my workout clothes the day before because if I have to find something to wear in the morning, I'm not going to want to get up. It's too much work when I'm half asleep! 🤣

Depending on the time of day when you decide to run, your cue to run might be an alarm on your phone or your shoes placed by the door.

6. Listen to Music/Podcasts/Audiobooks

Being outside and walking or running doesn't have to be boring even if you are going by yourself!

As a beginner, I highly recommend listening to music, podcasts, or audiobooks while you are outside because it will help take your mind off your workout when it starts getting hard.

I use Pocket Casts for podcasts, and it works great! For audiobooks, I love using Libby.

Usually, I listen to podcasts because I find they are short enough to keep my attention while doing hard workouts, whereas sometimes audiobooks can have long tangents.

Figure out what works for you!

7. Switch up Your Route

Another way to help you avoid boredom as you run/walk is to try different routes! Use this time as a chance to explore where you live in a new way!

When I first started running, I only ran in my neighborhood, but then I expanded my route to running in multiple neighborhoods and trails. Just remember to be safe!

Additionally, you can go with a friend or join a walking or running group to help get yourself out the door!

8. Avoid the Urge to Over Train

If you are like me, after a few weeks of running, you might pick up the running bug! When I started running, I wanted to run daily because I was making so much progress and I felt so good.

Well, I got injured. I developed a blister so bad on my foot, that my doctor told me to just not walk. 😂

Over the past few years, I have had a variety of running injuries, some a lot worse than others. Most, if not all of them, were from trying to do too much, too fast, right after taking breaks from running.

Running through an injury doesn't cure it, even though that's what a lot of us runners like to tell ourselves!

Rest days are part of training, and they are necessary. Stick to your training plan and take those rest days! Rest days are also ideal times for stretching and cross-training.

9. Track Your Progress

I love having some good analytics to track because it motivates me to keep going!

Your method for tracking your progress might be using a habit tracker or simply writing down how far you ran on your calendar.

After I finished the running programs on the app I was using, I wanted to become more serious about my running, so I bought an actual running watch. At the time, I had a fitness watch, but it wasn't specifically designed for running.

I currently wear a Garmin Forerunner 245 that I bought in 2021 and still love it! I wouldn't recommend buying a running watch if you aren't sure about running because they are expensive, but if you are serious, then it is a game changer!

Since then, I've been using my running watch to track pretty much everything health and fitness related!

10. Reward Yourself + Go After Bigger Challenges

Finally, remember to reward yourself and to keep going after bigger challenges!

I'd be lying if I said that I've never come back from a run and eaten dessert immediately. Sometimes, it's just one of those things you have to do!

You may even want to build a reward into your running, such as getting to watch an episode of your favorite TV show while stretching.

As you become more experienced as a runner, make sure to challenge yourself whether that's through longer distances or shorter times!

How to Build a Running Habit (From Hating Running to Half-Marathons)

Building a running habit starts with getting yourself out the door the first time and every time afterward! Some runs are going to go well, and some of them aren't. It's just about doing what you can today and then getting back out there for your next run.

I've now completed four half-marathons and logged hundreds of runs!

Over the past six years, I've taken breaks from running because of my busy college schedule, but I come back to it because now I enjoy doing it!

Here are my tips on how to build a running habit:

Build a walking habit first
Use the run/walk method
Use a running app/find a training plan
Don't focus on pace
Create a cue for yourself that it's time to workout
Listen to music/podcasts/audiobooks
Switch up your route
Avoid the urge to over train
Track your progress
Reward yourself and go after bigger challenges

If you enjoyed this post about how to build a running habit, then you might like these ones too!

I hope you enjoyed reading about my running journey and my advice for how to build a running habit!

Don't forget to share this post on how to build a running habit with your friends! Thank you!

Tags : daily life, personal growth

How to Build a Running Habit (From Hating Running to Half-Marathons)

How to Build a Running Habit (From Hating Running to Half-Marathons)