4 Steps That Make Running An Unbreakable Habit

Hacking your habits is the key to running consistently for life. Motivation should play no part.
If you use a scientific approach to habit forming and discipline during the process you will be able to turn running in to the most unbreakable habit in your life. I often joke that i'm trapped in the running habit and couldn't avoid exercise if I tried. But it's nothing to do with motivation. It's just about creating the processes in your life to make running easy and attractive. So easy it would be harder not to run!
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[@cmorrison5466]

In 2021, I made the decision to walk every day without missing for a year. I could hardly get around the block the first day and my legs were so sore, but I was determined to achieve this. I walked in good weather and bad, through holidays, weddings, funerals and illnesses. I was so proud of myself when I got my 365 Consecutive Days badge! By this time I could easily walk 8 miles at a 15" pace. Then I wondered if I could run. I was able to complete three 5K races at the beginning of 2022 (Feb-April), then decided to train for a 20K over the summer (used the free training plan given on this channel). I completed the 20K and on a whim, decided to do a HM four weeks later. If anyone told me on that first day of walking "You will complete a HM one day", I couldn't have fathomed it. But developing the good habits (diet change, adequate rest, strength training) and consistency, made all the difference. I didn't start until I was 60, and I plan to keep going for at least the next 20 years!

[@Ajumi-]

so cool! You shurely are an inspiration to many around you! :)

[@trockodile]

Awesome! Good on you. Stay strong and keep on smashing it! 💪😁🏃

[@alanshrimpton6787]

Good on you! Even stopped the video to read your story. Great achievement.

[@rgh622]

What a fantastic journey, Way to go!

[@johnrwilker]

I was 55 when I started something similar. Two years later I have completed a full marathon and a half Ironman. Keep it going. Anything is possible with the right attitude.

[@abbyschwendler1107]

Been running for years, but I never considered myself a runner, because I don't race etc etc. I run because I like to. Once I started calling myself a runner I started to appreciate the sport so much more.

[@Zheph]

When I started running a few months ago, I treated myself to unhealthy food that I wanted so long as I had gone for a run. Then, once I had developed the habit of daily running, suddenly there was a psychological shift where I was now caring about what I ate, and my attitude towards the unhealthy food turned from "I shouldn't have it" to "I don't want it".

[@ep2653]

THAT right there is where I struggle the most. I still want the unhealthy stuff.

[@Zheph]

@@ep2653 Better to run and eat poorly than not run at all, I'd say.

[@wimbrassaert4600]

I started 5 years ago with 5km runs that felt like 25km @ marathon pace in those early days 😅. Now @ 45years old i run my first sub 3 hour marathon and everything did come in place. Once you got the running virus and the ambition to put more out of it , you are going to live in function of it. And it is with pleasure, you don't feel like missing something. You feel like you're getting more out of life 👌. Keep up the good work , you're all runners 💪😎.

[@bjornraberg5475]

As a 40 year old who just started running (about 3 months), I can already feel the rewards of going out when I don't want to. After my body is nice and warmed up I regret almost not going :)

[@chrisvanbuggenum871]

You write better than my 5 year old, well done!

[@bjornraberg5475]

@@chrisvanbuggenum871 Thanks I have been trying hard :D

[@chrisvanbuggenum871]

@@bjornraberg5475 😂😂😂😂😂

[@john1boggity56]

I bought a GPS chest strap and run entirely in zone 2. I get the runners high, no sore calves, no injuries, heaps of fat burning. So damn enjoyable and my 53 year old body can do it every day.

[@tompatrick795]

Brought here from your newsletter. Kind of like David Goggins, discipline eats motivation for breakfast, love it. Old man runner here 😂

[@ollie1317]

I am a late starter having started less than 2 years ago and now 49 years old! I had slipped into such a sorry state that i needed to do something about it so despite the pain and problems to start with it was fairly easy to make it a habit.I did fairly soon realise running everyday was not for me as an older bloke but 3 or 4 times a week is perfect.It didn't take long for me to really start to enjoy and look forward to running but quite a big longer to accept and refer to myself as "a runner". After my early work years as a postie my annoying body clock wakes me at stupid o clock so no alarm needed and running gives me something to do without waking everyone else up,usually slipping out the door before 5am is perfect and lets me do a decent run without any need to rush getting ready for work. Love seeing your shared experiences doing all this stuff together as a couple but my wife and daughter are both disabled so this billy no mates early morning thing works for me and fits round other commitments without causing too much negative impact to anyone else. I do squeeze in the odd half marathon but try to keep them fairly near home so including travel less than a day.Parkrun a couple of times a month incding the odd volunteer stints gives me enough of the social side. There is no kind of weather that puts me off i just cant wait for that run day,motivation is no issue whatsoever and i really believe this is a very long term habit i have now formed that i would struggle to break if i wanted too!

[@ThisMessyHappy]

Awesome Ollie! Love this 😊

[@adz1312]

This hit home pretty hard, I've only been running properly less than 2 years but each step you went through I can remember when I unintentionally did these things. I remember step 1 at work when my runs came up in conversation and I started to say "I'm one of those weirdos who actually likes running now" 🤣. And then step 2 would have been when I started following Garmin plans on my watch so I had the schedule without even thinking about it. I think the biggest help with step 3 was that I joined a local running club, not a pushy one just a friendly and sociable one and within a couple of months had made friends for life! And I think for me step 4 was signing up for races and earning medals, only did my first race June of this year but already have about 7 or 8 medals in my box after doing at least 1 race most months, including a 50km ultramarathon in Bournemouth in October which the me of last year would have laughed at even the suggestion of something like that. And the big one I'm now looking forward to is Brighton in April for my first normal marathon! Love your channel guys, always recommend it to anyone that's starting to get into running or fitness, keep up the good work! ❤️

[@rob.gr.1377]

I'm runner!!!! Thanks Ben and Mary.. really you have that spark which mark my all boxes..☑️☑️☑️☑️☑️

[@jimmylittleuk]

Love this. Started running in lock down. Couch to 5k. Been going 3 times a week. It also got me to quit smoking

[@ThisMessyHappy]

Yeah dude! Love it 🤟🏼

[@trockodile]

For someone who's poor choices have kept me away from running for WAY too long (3 years off, after decades of being a runner) this is such a helpful video! This is week 1 of being back to running and eating healthier, so fantastic fortunate timing. The weight is already coming down, the motivation and the mileage is going up, and the healthy food choices are going into my diet again. Thank you so much! 👍😁

[@ThisMessyHappy]

You got this! Well done for getting back on the horse 🤟🏼😊

[@trockodile]

@@ThisMessyHappy Thank you! I'm very much 'back on the horse' now, I truly felt like a runner for the first time in a LONG time tonight. It was lashing with rain here in the Scottish Highlands, cold, windy, etc but I'd planned my run, so I went and did it anyway! It felt great to be back in a runners mindset, and better still when I got home to a warm house. Keep up the great work, it is very much appreciated I promise you that.

[@neilhulme5897]

Absolutely love the line. I’ve gone from having to go for a run too , I WONT TOO GO FOR A RUN. soooooo relate to that.

[@ThisMessyHappy]

It’s easy to overlook isn’t it! We GET to do this!! Lucky us 😊

[@jofl]

My new year resolution this year was doing 10000 steps every day. It has made a world of difference, and it is actually not even that difficult.

[@ThisMessyHappy]

Totally. This is how good habits really start 😊💪🏼

[@michaelmacleod2665]

Love this. Leaving my running clothes next to my bed has been an absolute game changer for me. I'd love to see a video on the ten things you should know before doing events 🙂

[@Shevock]

I shared this with a person trying to start a walking habit. Replace runner with walker and everything here is relevant.

[@ThisMessyHappy]

Thanks Dan! Absolutely right. Any habit can be formed that way 🤟🏼

[@MarathonHarry]

Love this. Particularly the intention piece - set the intention, go get it done 💪

[@joshinaround2897]

I’m pretty sure I have anhedonia which has helped me to stay consistent. I have goals that I must meet and it takes most of the ups and downs out of it. I’ve ran 6 days a week pretty steady for 6 months. I’m not saying it’s not rewarding, but it helps keeps emotions in the 3-6 range. I’ve hit my time goals but it’s a fleeting feeling and it keeps me focused thinking I might feel accomplished after the next goal. I’ve gone from 0 miles in May, to doing a 3:49 marathon with a sinus infection, as well as an 18:22 5k. Those were beyond what I would have thought we’re ever possible before this year, now it’s feels not good enough unless I improve more. It’s honestly given me a sense of purpose and is better than ups and downs.

[@sherwinmoscow9455]

I hope your psychological journey continues in this upbeat direction. Best wishes!

[@stefankleynhans4838]

Great video guys! Thanks!

[@jimfrazier1073]

Thank you Ben, great content, appreciate your wisdom.

[@leighmunday1872]

Another absolute banger, Ben. Everyone should be subscribing to your channel. Keep up the good work!

[@carlosmparada1]

Great tips, thanks for all of your videos. I've subscribed and like all your vids. You are very inspirational, thanks.

[@deshall1885]

Brilliant video Ben 👍🏻

[@sman7099]

This is amazing, thank you!

[@MsDragonfly0040]

From the newsletter. I've seen it before and I loved seeing it again. Your vlogs are always helpful! Thanks!

[@johnallen2111]

Really helpful! Thanks

[@boriscornelissen8671]

Best one yet! This is what I do for a living and you nailed it 🙏🏼

[@zoltanbaloghhki]

Fantastic episode! Thank you! I have recognized many of habits. The funny thing that it sounds very adoptable for other areas... like breaking laziness at work :)

[@jeanhorseman9364]

I am 64. It’s dark and cold in January north of England. But running will improve my bone health and mood incredibly. These tips are huge. Kit by the bed. Shoes by the door. X

[@timothyheck4324]

Great content. Always good to refresh the mind with these principles.

[@henrycook5404]

Been running for 25 years, since I quit smoking, and I am addicted and I love it!!!!

[@giudeba7113]

That's what I am going through right now and in the last months as well I guess. I am increasing my weekly running distance to 80 km and I have never tought about motivation... I just go out, run and do my stuff, whatever time, or weather. Sometimes I make some races enjoying my training. Maybe it is something that comes naturally from consistency...

[@michellloubser8869]

Thanks for the insight in the habit. Just a simple few steps to create a running habit, defnitly love all your insights in all things running.

[@benvindaalves2512]

Merci Monsieur Ben! Thank you for putting it so clearly for us. What I find the most challenging is the identity part.

[@jah-leah]

one of the best YT vids I've ever watched Irregardless of genre. And I say this as a highly critical person. I watched a 20 min vid before this "how to workout 2x daily" and it was so general. This is specific without being esoteric. A step-by-step guide with actionable steps, beginner friendly, clear, and just actual soothing at 5am. This thing can apply to almost anything in life

[@kimdecker8901]

More people need to see this video. And this channel: actionable information engagingly delivered. Already making me look forward to tomorrow's long run. Thank you, Ben and Mary!

[@davidrogers7787]

Brilliant video. Running -- or any exercise you love/are good at! -- can become a natural, repetitive process that long-term enhances your life, providing joy through simple discipline. I'm doing most of the stuff you're suggesting Ben, and the sense of calm and peace I've managed to attain by following this way of life is remarkable. Thank you for highlighting this here and in other videos.

[@hiwayman981]

Step #3, enacting a concrete step and showing up to run, rather than thinking ahead to the run itself, has been the only way I've been able to overcome the "after-work", "late afternoon", "getting dark early" runs. I've finally just told myself to go home and get changed into running gear/sneakers, and most times if I can do that, I can get a decent run completed before dinner/darkness. Thanks for this video; it's good to hear and see things that we do and do not know already put into a new order and perspective.

[@cloudsandlollypops]

Another brilliant video!! Well done for Bangkok Marathon:)

[@Mr3c2b1a]

Thank you so much. Truly transformative. Xxx

[@ThisMessyHappy]

Thanks Brendan. Glad it has helped 😊

[@soupturn2485]

This is the single most helpful running video I’ve ever seen, thank you! :)

[@ThisMessyHappy]

Wowsers!! Thank you I’ll take that 😊👍🏻

Greetings from Sangeorgiu de Padure (Transilvanian EU triatlon 2019). Thank you for nice advices and motivation!

[@freddytrejo3613]

I loved the motivation I’m running tomorrow morning

[@Miag_vip]

I'm full of man flu but still have the need to go running. Apart from a very tickly cough when finished, there is no regrets.

[@jyotiabhijeet2820]

Totally loved!!! Brill!

[@ThisMessyHappy]

Thanks Jyoti 😊

[@NicholasHallows]

Great video and all tips I've used to create healthy habits. The only problem can be if you identify as one thing in particular, eg a runner, you can become attached and it can be painful when you can't do that thing for whatever reason. Therefore it's best to identify more broadly as "someone who exercises" because there will always be something you can do, and also have a diverse identity portfolio rather than just one or two things.

[@ThisMessyHappy]

Oooh identity portfolio!! I like it. Although it sounds like a posh way of calling yourself a schizophrenic 😂

[@davidPeircejr]

Wow what a great video. First time watcher. Shared this with three friends while watching it. A lot of these things I already do but definitely couldn’t put how I feel about running into a conversation. I think this will definitely help who I shared with and see sharing this a lot. Excited to check out more videos. Much love. I have tomorrow off. Excited to wake up at 6am dark and cold out in Atlanta to get to go for a run. I am a runner.

[@ThisMessyHappy]

Thanks David. That’s very kind of you! And welcome to the madness 😂

[@spdaltcap5433]

AMAZING video!

[@tanbafootballfc]

Had a binge watch of your posts recently to remind me of things I know but need nudging on and things new to take on board. Had a misogi ( the USA take version) last weekend. Did 10k swim at a lido sat followed by 15 x country run thick muck and hills mixed up with long grass and tarmac. I wasn't guaranteed to finish either. But wanted to kick start 365 days of January with a mental and physical test after some lay offs

[@lauracostigan866]

Another great video Ben, had a Casey Neistat feel to it today! I’ve started reading the Atomic Habit book after hearing you talk about it in another video, great read so far.

[@nevertoolate8589]

Biggest barrier: it’s cold, dark and rainy in the Uak right now. Always fall off the bandwagon in winter.

[@kjell-ivaraarli1187]

Great video! I'm already there but I'm going to push this one on my non-running buddies for sure 😅

[@dom_leary]

It's definitely become a habit for me. The only time I'll question the desire to go out is if I seriously feel like I need unplanned recovery. It's also worth looking into the advice on The Huberman Lab poscast - he had an good episode on habit forming. Not sure the hot bath immediately after a run is a good idea though as nice as it sounds, your blood pressure can drop very low with heat exposure after exercise.

[@weallrunthisworld]

great video, great content!!!

[@ThisMessyHappy]

Thanks so much 😊

[@weisscoaching]

Reading the title, I thought "more like thousands of steps":D

[@bui340]

Great video!

[@ThisMessyHappy]

Thank you 😊

[@cpruns4501]

I love the friction one. What I do is when I'm motivated to do something (say the night before or whatever) I use that time to take all the friction out. Could be anything. I was very motivated last night to get the house clean today so I got all the supplies ready, vacuum out of the closet it's in, etc. When I get home from work today I either have to put all the cleaning "stuff" away or just do the cleaning. Like you I have all my running stuff in a place and it's so easy for me to go for a run. Sometimes it's the easiest thing I can do.....as everything is laid out. No joke there are times I can't find the TV remote (as my kids have lost it) but I always know where my running stuff is. Remove friction:)

[@sadieravening]

brillant!! just brillant!!

[@ThisMessyHappy]

Thanks Sadie 😊

[@clairhardywynn5620]

Great video Ben - v informative as usual and explained with clarity ….. Iv been running for around 6 years now and I reckon it took me a good year if not longer to identify as a runner ….. I don’t know why but I always felt like abit of a fraud saying I’m a runner when I hadn’t really run any ‘real distance’ I know feel like abit of an idiot that I used to believe that being a runner had anything to do with distance or pace or events ……. Now I know a lot better …… I AM A RUNNER - AND A PROUD RUNNER AT THAT ❤

[@sherwinmoscow9455]

Such an important realization. You do not need to be a member of a running group, or do races, or track your metrics. You are a runner if you put one foot in front of another. This message has been repeated several times on this site, and I so much appreciate it. Well done on becoming a runner!

[@dawnmcwilliams7239]

From the newsletter 😊

[@Leeroy49]

Totally works :)

[@irondistance4313]

I identify as a triathlete, that’s a big part of my personality, just ask anyone I talk to. Your right planning, and surrounding yourself with like minded athletes is crucial as well

[@john1boggity56]

These habits are ATOMIC !!! Brilliant post btw.

[@ov5502]

Great video

[@ThisMessyHappy]

Thanks so much 😊

[@trician9964]

When people see my medals and say oh your a runner, i immediately qualify this with, well I prod actually, I get round or oh just a little bit. and after watching your lovely video am just reflecting how much this minimises it, so I do run, and push myself out of the comfort zone, and have done at least 4 Marathons and many halfs and I hope to get faster. this was very inspiring Thanks

[@sherwinmoscow9455]

It is important, isn't it, to celebrate and enjoy your achievements, and not minimize them? Good luck!

[@drjeckel6209]

This couldn't have come at a better time! I finished my first marathon in September, and gave myself a little break for October to reward myself. Here in Ohio in the States, it went from very beautiful fall weather, to downright winter. Now I'm trying to figure out how and when to run during the cold. I've never been a runner in the winter before, and I'm feeling down on myself for not getting out as much. I want, and need, to be able to run during the "off season" but I'm not entirely sure how. This has given me a few ideas ... but I'm still at somewhat of a loss.

[@saintsaens21]

I think once you take a break your brain somehow forgets how good it feels to be on a roll running every day, chasing pbs etc. Why not just crank up the motivation again with easy runs whilst listening to good podcasts or upbeat music (my go to are 180 bpm playlists).

[@cmorrison5466]

There's a guy that lives in OH that has a YT channel called "The Aged Runner". He just did a video on how to dress during cold weather. He gives some great information for older, beginner runners (he's 68). He helped me get started and this channel gave me a free plan for HM training (which I ran in October). These two helpful channels will keep you going! HTH!

[@trockodile]

Congratulations on finishing your first marathon! Here's to many more. The fact you're here looking for inspiration is awesome, getting back into the habit after a big day event has been and gone is super tough, but you can do it. Get out there, stay safe, experiment with what works for you and celebrate your success as a marathon runner! 👍😁

[@gungrave6923]

I bundle my jogs/walks with listening to stories.

[@gungrave6923]

Well, i guess I have step 2 and step 4 covered together XD. My reward is listening to the stories on the walk/jog. I also just enjoy the walking.

[@TheJonnyJager]

I loved this video! Not sure if you need video ideas but I’ve been watch your videos and I started running @ 230lbs @ 5’10 @ 29% body fat; now 2.5 months later, @210 and 26%. I’m running my first 5K on the 3rd of December. I have the habit, I’m now a runner but… I’m having an issue with managing my expectations. New runners hear people talk about their pace and how fast they run but they rarely talk about how long that took to achieve that time or distances. What is a reasonable timeline for improvement? I started at 16 minute miles and moved to 13 minute miles but everyone on KZbin is running 6min or 8min miles. Does this take 6 months to achieve? 1, 2,10 years? I just catch myself looking for instant gratification when I know it will take time; but how much time?

[@smally8499234]

I joined a running club, it's mostly social and the majority of the people are over 60, I looked into it further and all bar one of the running clubs near me are the same. The only one that seems serious involves massive travel times which leaves no balance for my family.

[@ThisMessyHappy]

Stay with the oldies 😂 more fun and life advice anyway ha ha

[@tinalewis6782]

I wish the "I'm on a weight loss journey" KZbinrs would watch videos made by runners for inspiration regarding exercise. This is definitely one video I'd direct them to watch.

[@ThisMessyHappy]

Thanks Tina. Absolutely. Weight loss should be a by product rather than the goal 😊

[@carridg]

Thanks for another great video. I don't have any problem getting out running. The problem is swapping some runs for strength and conditioning. I need every trick in the book to motivate me to do that.

[@giudeba7113]

Try to do it after easy runs. I tried that some months ago and it's great! 20/30 min S&C workout 2/3 times/w

[@sherwinmoscow9455]

There are videos on the very site where Ben talks about tips he uses to incorporate resistance training into his life, as it does not come naturally for him either. Good luck!

[@sherwinmoscow9455]

@@giudeba7113 Please see above reply to David. Well done to find your own answer to this very common dilemma!

[@movemorenowjames]

Brilliantly said. Totally agree with all the advice & tips…

[@ThisMessyHappy]

Thanks dude 😊

[@conradburdekin722]

Ben, love your videos. I’ve been a runner since April this year (I’m 46) and loving it. But my big toes are very sore after an hour or so of running. I’m in brooks glycerin 20 and mid foot runner. 6 ft 2 and 71kg. Any advice would be GREATLY appreciated

[@ThisMessyHappy]

Hey Conrad, thanks for the kind words. To be honest it could be 1 of about 100 reasons so I’d stop short of offering advice but I’d say if it bothers you and you want to run further, I’d get a proper run analysis done and see if they can fine anything 😊

[@conradburdekin722]

@@ThisMessyHappy thanks Ben. I’ve actually just today swapped the brooks (90 day no quibble guarantee - excellent) for Saucony Ride 15 so fingers crossed. And yes, every running query does appear to have many potential answers!!

[@toeknee4932]

You looked good running in today's race. Saw you on the elevated section. 😉

[@olivereasthope1355]

Where can I get one of those vests with the shark on in the intro?!

[@pierre-yvesdantec3802]

Came here from the (very interesting) newsletter.

[@mikewaddington325]

Where is this ? Such an amazing place to run round.

[@vfx_amin]

Where is this country the scenery is so beautiful? ❤

[@saintsaens21]

Great advice, however I find using tools like Runningpeaks a step too far for me, I need to keep my hobby free from "science", algorithms and minute programming, though I do chart my pbs, age graded performance, serious runs and races on excel. Finding motivation to head outdoors became a lot easier too once I understood the concept of 'run slow to run fast', and let my watch choose the right workout to do on the day (though I often spice things up because garmin doesn't seem to know of fartleks and intervals :)

[@Stevemulka]

Came from the email :-)

[@phantominsider]

Where on earth do you live!? Vietnam? Phillipines? In scenery like that I’d be running heaps too.

[@jps5871]

For me, the reward for training & running a race is to sign up for another race. It becomes a habit circle

[@Ajumi-]

i try to focus on the joy of running, and if i have a real struggle to go outside (when i had a gastritis for example) i just tell myself any run will do, the only goal is to get outside a bit. Also if i'm outside running and it feels terrible i just turn around and go back home, thats perfectly fine in my opinion. (it does happen rarely, but for me it's quite important to "know" that i wont push trough any bad days, makes it way easier to go outside every run)

[@ThisMessyHappy]

Absolutely the right way to approach it 😊

[@dna1238]

👍💯🏆✨❤️

[@mitchellatkins9701]

Dude, what's wrong with motivation? If I have a target race and a goal set, it will motivate me to get me out of bed every single day

[@ThisMessyHappy]

Nothing wrong with it, per se, but it’s just the wrong thing long term to hang your hat on. It’s discipline and environment. Motivation comes and goes through the years. And yet I’m still turning up getting it done. And many are. But it’s not because of motivation. Big goals and races do motivate me, but it’s discipline that gets me out of the door training at the end of the day. That’s all 😊

[@claranumberone]

I would like to find people who likes running! Where are they?

[@mosesng1109]

First..... running as an act is not habit but innate..... it only becomes a habit when there's a frequency to it.... doing it too frequently can be bad habit

[@Alex.running]

Maybe I am tired of hearing this guy for every single second and I skip a second after 3 seconds or so but I didn’t hear anything he mentioned where he got these concepts from and I would be surprised if he says he comes up with these ideas/ concepts without reading atomic habits by James clear, one of the best selling books in the world. Maybe he is not a guy who appreciates people’s work or he has not gone through college/ university needing to quote people’s idea…he actually used the same words from the books without quoting …I call this a steal….I appreciate him putting the concept together and specify it for running but I am stopping to watch this guy from now on as I don’t respect whoever doesn’t know how to respect…

[@MsDragonfly0040]

Yes, he has said several times that he recommends Atomic Habits and names Clear. I've also heard these ideas in several different vlogs. I own and use Atomic Habits and I love that Ben and others reiterate these concepts so that we all can learn and grow new habits. Clear himself recommends reading other books on habit building. No one needs negativity fostered in a community that is dedicated to building a life full with joy and longevity. And Running of course. 😊