Every week, thousands of people decide to take up running. Some keep going and discover a lifelong passion. Others stop after a few weeks. Why does this happen? Why do some people manage to make running part of their lives, while others struggle to stay consistent?

In this post, we’ll explore the science of habit formation, motivation and physical adaptation to help you understand what keeps new runners running, and how you can set yourself up for long-term success. Whether you’re just getting started or planning to start, these tips will help you create a plan that works in real life.

Finding you “why” – The role of psychology

Habits are what keep you doing something over and over again, but before a habit can form, there’s usually a spark of motivation that gets you to make that first shift. A practical step is to write down why you want to run and what you hope to gain beyond numbers or milestones. Goals such as “I want to feel stronger,” “I want time to clear my head,” or “I want to take care of my future health” can feel more meaningful than focusing solely on hitting a specific pace or distance, which might feel far away at first.

Intrinsic motivation, such as running for enjoyment, stress relief, or health, is strongly linked with long-term adherence. Extrinsic motivation, such as running purely for weight loss or to impress others, may get you started, but it often isn’t enough to keep you going when life becomes busy.

One of the most powerful drivers of consistency is identity. When people begin to see themselves as “runners,” they are more likely to prioritise running and keep it in their schedule. Yet many new runners feel they don’t “qualify” because they are slow or still using run-walk intervals. Speed does not define a runner. If you put on your shoes and run — at any pace — you are a runner. Embracing this identity early can be transformative and help turn running from a temporary challenge into part of who you are.

The longitudinal study by McCormick et al. (2024) sheds light on why some new runners stop and others maintain their habit for 6–12 months. Four key themes emerged:

• A meaningful “why” was critical. Those who stayed consistent had clear, personal reasons for running — linked to identity, relationships, or enjoyment — rather than general reasons to “be active.”
• Life often got in the way. Competing demands such as work, childcare, and social pressures could derail running unless runners had a plan to protect their time.
• Learning that “I can run.” Successful runners built confidence gradually, realising they were capable of running. Early wins mattered.
• Opportunities and barriers were unequal. Factors such as gender roles, financial situation, and health shaped whether runners could maintain the habit — some had far more obstacles than others.

Two other common barriers are boredom (running the same route or pace every time) and lack of support (no one to encourage you, no accountability). Recognising these in advance gives you a chance to plan around them — for example, by varying your routes or joining a local running group.

Early discomfort and adaptation – the role of physiology

Running can feel surprisingly difficult at first, and that’s completely normal. Your muscles, joints, and cardiovascular system are all adapting to a new type of stress. In the early weeks, breathing feels harder, your heart rate spikes quickly, and fatigue sets in sooner than you expect. This is where many new runners become discouraged, especially if they expect rapid progress. Unrealistic expectations not only frustrate you but can push you to do too much too soon, raising the risk of injury.

Finding the right training load is key. Too little, and your body won’t adapt. Too much, and you risk injury or burnout. This balance is known as progressive overload, gradually increasing the stress on your body so it can adapt safely.

A study by Fokkema et al. (2019) followed 774 novice runners and found that nearly 30% had stopped running within six months. The number one reason? Running-related injuries account for almost half of all dropouts. This is why starting gently is so important. Many beginners worry about hitting specific heart rate zones, but this isn’t necessary in the early stages. Your heart rate will naturally fluctuate and may spike unexpectedly as your body learns the running movement.

Instead, focus on running by feel, at a pace you can manage easily, and finish a run feeling you could do a little more. Over time, as your body adapts, your heart rate will settle, and your easy pace will become quicker without extra effort. Patience here pays off: going too hard too soon is the fastest way to end up sidelined.

Strategies to keep going

Building consistency and habits isn’t just about willpower and motivation; it’s about creating systems that support you. A few practical strategies can make all the difference:

• Set process goals, not just outcome goals. Aim for consistency (“I’ll run three times this week”) rather than perfection or pace goals.
• Track your progress. Use a tracker or app to celebrate improvements, even small ones.
• Find community. Joining a local running club, an online challenge, or running with friends can provide accountability and motivation.
• Mix it up. Vary routes, distances, or surfaces to prevent boredom and keep training fresh.
• Celebrate milestones. Recognising your efforts reinforces the habit and keeps motivation high.

If you are looking for a beginner-friendly training plan, check the shop.

Fokkema, Tryntsje, Fred Hartgens, Bas Kluitenberg, Evert Verhagen, Frank J.G Backx, Henk van der Worp, Sita M.A Bierma-Zeinstra, Bart W Koes, and Marienke van Middelkoop. 2019. “Reasons and Predictors of Discontinuation of Running after a Running Program for Novice Runners.” Journal of Science and Medicine in Sport 22 (1): 106–11.

McCormick, A., Pedmanson, P., Jane, B., & Watson, P. (2024). How do new runners maintain their running, and what leads to others stopping? A qualitative, longitudinal study. Psychology of Sport and Exercise, 70, 102515.