What are the benefits of a runstreak?

Being on a runstreak, or a running streak as some call it, means that you run at least 1 mile per day. The concept is becoming increasingly popular, but why? How can running every day be good for you — don’t you need rest days?

The funny thing is that being on a runstreak can actually be beneficial for you, no matter if you’re a beginner at jogging, an intermediate runner who’s training a couple of times a week, or an experienced runner doing very high volume weeks from time to time.

Many who haven’t identified themselves as runners before, or who thought they were going to hate running for the rest of their lives, have ended up loving to be on a runstreak. We’re really curious in what motivates so many old and new runners, and what positive experiences they have from being on a runstreak. We’ve asked a lot of runstreakers, and also collected our own thoughts on this subject.

Runstreak is a concept that is becoming increasingly more popular. But what are the actual benefits of running every day?

What are the benefits of a runstreak?

Get into the habit (of running more frequently)
Stay injury-free (and get rid of old injuries)
Recover faster after tough efforts
Build self-confidence and nurture your pride
Get rid of performance anxiety
Become a better runner
Be happier (improve your mental health)
Sleep better
Perfect for beginners
Perfect for the lazy, undisciplined personality
Just as perfect for the disciplined hard-working athlete
Be part of a world-wide community and meet new friends

Getting into the habit of running is one of the most important benefits of being on a runstreak.

Get into the habit (of running more frequently)

A personality trait that more often than not defines highly successful people, is that they are masters of creating useful habits. On the contrary to what you might think, succeeding with something very difficult (e.g. creating a more healthy life-style), is not about having an iron will or a huge amount of self control — it’s about creating a habit that is good for you, and then managing to stick to it.

If what you do becomes a habit, it means that you don’t have to think about why you’re doing it anymore, or if you should do it, it’s just part of your daily routine. The same thing applies when you want to get into the habit of running more frequently. In order to make your running turn into a habit, you can use the shortcut of “being on a runstreak”. The challenge in itself doesn’t allow you to skip one single day and therefore you quickly get into the habit!

I never have to think about IF I should go running today. I only have to think about WHEN I should do it. This removes many obstacles and it prevents my lazy brain from telling me that maybe I don’t have the time or feel like it today. That’s not an option anymore, the only questions to be answered nowadays are when, where and how I should do my runstreak. As strange as it may sound, not having to think about if I should do it or not, is a huge relief for a stressed out Mom like me!

It’s just something I do every day. I know it’s good for me and I don’t like to think about it too much. I just do it, like brushing my teeth.

It’ve been able to found a habit of running! To me, that’s amazing!

It becomes a natural part of your day, a routine that’s as natural as brushing your teeth. But unlike brushing your teeth, running makes me feel much more energized, positive and happy about life.

Getting rid of old injuries and staying injury-free — as important for the beginner as for the experienced runner!

Stay injury free (and get rid of old injuries)

Many runstreakers testify to the fact that they've been able to get rid of old injuries and that any new running-related injuries very seldom surface. This sounds of course a bit contradictory — that you should run every day in order to stay injury free. But if you think about it, there are several perfectly logical reasons for why this thesis could be true.

When you run every day, you usually run in a slow manner during most of your runs. This running style is very gentle on your body.
Running often helps getting rid of bad toxines, and prevents stiffness and soreness — just by helping the body maintain a good circulation.
Your body gets used to the impact of running. This means that it doesn’t get a chock every time you go out for your once-a-week interval session, and that it is able to heal faster after any high intensity runs that you do. Interval sessions or overly long runs (for anyone who isn’t used to running fast or for a long time) are often the type of runs that make you prone to injury, but by being on a runstreak inbetween your other more "substantial" runs, you can prevent this from happening.

I don’t have trouble with asthma anymore! I’m also feeling more energized, much happier and healthier and this feels like a huge bonus!

Since I’ve started my runstreak, my knee pain has disappeared. Before going on a runstreak, I tried resting for a long time, lots of rehab exercises, but nothing helped. I grew tired of all this and of not being able to run, so I chose to ignore the pain and start going for short, daily, slow runs. Already a week later, I noticed a big difference. After 10 days I could walk down stairs in a normal way (before, I had to go backwards), and today there’s hardly no pain at all. Why didn’t I see this two years ago? I’m so grateful to have found the concept of runstreak!

Before my going on a runstreak, I was a 58-year old guy who had knees that loudly told me that they didn’t like running… Now I’m still a 58-year old guy, with tired legs and but no knee pain. Since I started running, I also feel clear-headed at work, I can walk much faster, I have a good appetite and feel so much happier. Runstreak is all the medicine your body ever needs. The inventor should be awarded the Nobel prize!

Recover faster after tough efforts

Staying injury free is closely tied to the fact that you also recover much faster after long and hard efforts, such as an ultramarathon race or a marathon. Your body is used to running every day, and therefore the impact of one single run (even if it’s a tough one) won’t be that much of an issue.

After a long ultramarathon (maybe one that has taken up to 48 hours to finish), I usually wake up stiff and sore. Every time, I feel like I’m not going to be able to do my runstreak run today, because I feel too bad. I may have trouble with pain in my joints, super-stiff muscles and maybe blisters and aching toenails. However, I force myself to go out there and usually I start by walking for half an hour and then move into a slow jog and run (very easy) for 20 minutes. And it’s like magic! Once I’m finished with my runstreak run, my body is refreshed, all of the pain is gone and I’m able to move like a normal person again! This surprises me every time, but it’s just a fact — going for my runstreak run helps my me recover so much faster!

Boost your self-esteem by running every day!

Build self-confidence and nurture your pride

Being on a runstreak works great as a confidence booster! Have you ever been able to stick to a habit, a really good one, for this long? Even if it’s only for 10 days in a row, you’re doing great! Improving your self-esteem is reason enough to be on a runstreak. You can emphasize the effect by visualizing how every run adds to your physical strength as well as your mental strength. Running every day is something amazing and it’s easy to feel proud being a runstreaker!

Even on really lousy days, I manage to get out there to go for my run. Sometimes it’s been a bad day at work, or the weather is just terrible. When I get back home after my run, I always feel proud to be “a runner”, since I was able to gather strength to run even though I didn’t feel like it. This makes me feel strong in other aspects of life too.

Get rid of performance anxiety

Sometimes your inner expectations — about who you are and how you should be as an athlete, a parent, wife/husband/partner, in terms of career and every other aspect of life that keeps demanding your full attention — can simply be too much. It’s common to find yourself trapped in a thought pattern where you’re never enough, no matter what you do. This is neither helpful nor productive for you. Starting a runstreak could be a way to change your relationship with running. The thing is, as long as you’re on your streak and run for a little bit every day, you’re doing something right. And this something keeps adding up to a high number of days when you’ve been able to stick to a good behavior, a beneficial routine and you’ve managed to accomplish what you’ve promised yourself. This in itself can be enough to break the vicious cycle. And if you’re lucky, this idea of being good enough just by running for a short time every day, can actually spread throughout your life and affect all aspects of your self image.

The best part of being on a runstreak, for me, is that running has become much more enjoyable mentally. In my life, I've always had to perform at my best, but now I’ve been able to let go of those thoughts. Even though I feel like I run less now (since I run so many short sessions), I’ve run much more this January than I did last year at this time.

Become a better runner

You shouldn’t underestimate the effect that running for a short period of time every day has on your technique as a runner. Think race specific. If you’re training for a trail run — try to go for as many of your runstreak runs on uneven trails. Over time, you’ll get better at jumping over roots and planning your stride over technical terrain. On the other hand, if you’re training for a long run on asphalt, try to make most of your runstreak runs on asphalt. And if you’re training to become faster at distances such as 5k, 10k or marathon, you can benefit from adding a few strides towards the end of every runstreak run.

I’ve found my “happy place”. I’m faster and my endurance have improved immensely.

Improving your overall mood, is so important! Being on a runstreak can lead to improving your mental health, and exercising every day helps to keep depression and anxiety away.

Be happier (improve your mental health)

The benefits of exercise on mental health are well known. Exercise improves your mood and stabilizes mental-health issues by reducing anxiety, depression, and overall negative mood swings. It also boosts self-esteem. And apart from the fact that exercise helps improve a number of mental-health issues on a long term, it’s also a great way to reduce everyday stress. Being able to get outside for a while every day, is invaluable in your day-to-day life! Try using your runstreak as an excuse when you just need to get away for a bit, perhaps because the kids are fighting, your boss is being a jerk, or your partner just wont stop talking. It might not always be a good idea to run from your problems, but there’s no harm in escaping them for 20 minutes a day, right? You may even come up with a productive and clever solution on how to handle that problem that causes you trouble…

I sometimes compare my runstreak to having lunch. No healthy person thinks it’s strange to have lunch every day, and even look forward to it (since it tastes good and makes you feel energized!). My runstreak works in the same way. I can sit on the bus or in my office or in the middle of arguing kids and think about the fact that I’m soon going for my runstreak. That time is mine only and it’s a way for me to clear my head and be by myself, without any expectations or demands from people around me.

Running has become something of a comforter to me. It’s something I can always trust, which gives me energy and confidence. I’ve noticed how my runstreak affects my career — nowadays I tell myself that what I do is “good enough” and I believe it. Physically, my stress levels are reduced and my resting heart rate has gone down with 10 bpm. Someone asked me if my next goal is 100 days, but now I feel like I’m in this for life.

Sleep better

To get fresh air and sunshine every day is key to high-quality sleep. A runstreak can help with this, at least every now and then when you have the opportunity to run during day-time.

I sleep better and feel much more energized, have less pain in my body and I even think that my hair has more shine (however that is possible?!).

Perfect for beginners

I have absolutely no background in training, I’ve never been doing sports or anything remotely close to running. I had never run further than 5k. Now I find myself having run an accumulated distance of more than 50k during the past 30 days. Me?! That’s further than a marathon! I can feel how my body gets stronger and that feels so good!

To me, the biggest benefit has been to realize that a run doesn’t have to be at least 60 minutes in order to count as good training.

Visiting places you’ve never been to before — that’s something you get to do often when you’re on a running streak!

Perfect for the “lazy” undisiplined personality

For anyone who has trouble motivating themselves to step out the door, a runstreak is perfect. However strange it may sound, it works very well as a motivator for the super-lazy personality.

I have no discipline when it comes to training. None whatsoever. I like dreaming up plans for new races and amitious training schedules, but it always ends up with either an injury or me feeling bored after a couple of weeks. To me it’s also a matter of performance anxiety. I never do enough. Now, when I’m on a runstreak, it’s just something I do, every day. It’s easy to relate to, easy to stick to and I can feel happy with myself after a short 3k run. Loving it!

When I’m travelling, I love to go for runstreak runs in new surroundings! There are lots of places on this Earth that I would’ve never seen, if I hadn’t been on a runstreak. Getting to see new places is just one of the benefits!

Just as perfect for the disciplined hard-working athlete

The hard-working athlete can also benefit from being on a runstreak from time to time. It’s a way to speed up recovery after a long hard effort (link to recovery). Giving your body that slow and nice movement the day after a long race, will most certainly make you recover faster.

A runstreak can also be a way to start over, after a longer break from training. It’s a gentle way to make your body adapt to the impact of running again after some weeks of rest or injury.

I often use runstreak as a means to get back into training. For some reason, when I’m not on a runstreak I can go a full week without any training at all, just because I’m not having a goal in particular. Then the runstreak helps me maintain my daily training and get back into the routine again.

Running with new-found friends is one of the perks of being on a runstreak!

Be part of a world-wide community and meet new friends

This is of course optional, some people like to go for every run by themselves, some like hanging out with friends. But if you like meeting new friends who are also on a runstreak, join our Facebook group Runstreak International!

To me, it was a relief to find a group of people who thinks it’s okay to run every day. I the beginning it was a puzzle. But now my family is as used to me going out every day for a short run, as I am, and the only question is if we should have dinner before or after my run. Running is my own space in time — only me, my feet and nature.

We hope you’ve found some inspiration in this article, and maybe also a good reason for trying out the concept of runstreak for yourself!

Happy running every day!

Article written by Ellen Westfelt, Ultrarunning Academy
Ellen is one of our coaches at Ultrarunning Academy, and she’s been on a runstreak since 4th of September 2013. Read more about her thoughts on her own runstreak : Runstreak — everything you’ve always been wondering about and more

Benefits of a runstreak