It was New Year’s Eve 2023, and I was sitting on my couch thinking about what the next year would bring. I had recently been engaged, changed jobs, and ultimately had a whirlwind of a year. With everything going on, running had taken a back burner. I was out of shape and, admittedly, quite a bit chubbier than I had been in my prime. I was happy with my life, but I wasn’t necessarily happy with my physique or physical fitness. 

So, I decided to make a change. 

To kick off the new year, I challenged myself to run at least one mile every single day for the month of January. January ended, and I thought, “hey, that felt pretty good, let’s make it two months!” Two months became three, three became four, and before I knew it, I had spent an entire year running at least one mile every single day. 

I was in deep. And I loved it. 

I was proud of myself for stick with something I had committed to, and that feeling motivated me to keep the momentum going. 

Now, as I sit here typing this, it has been 1,000 days, and I have yet to miss a single one. 

Vacations, sickness, stress, sever weather, concerts, bachelorettes, weddings (including my own!) – I have run through it all. 

Granted, some days look a lot better than others, but I always show up. Some days that means a 20+ mile long run. Other days, it means getting through one slow mile when that is genuinely all I have in me. Either way, I get it done. 

The biggest thing this streak has taught me is that it isn’t always about how many miles you put in. It’s about the consistency you are willing to commit to. 

What Consistency Actually Means 

I will start by explaining what consistency does not mean. 

Consistency does NOT mean doing the most every day. Consistency does NOT mean every workout is perfect. Consistency does NOT mean every week goes exactly according to the plan. Consistency does NOT mean ignoring what your body is telling you.

Consistency means continuing to show up. To show up when it is inconvenient. To show up when you don’t feel like it. To show up when there are a hundred different things you would rather do. 

Consistency means that you are holding yourself accountable and that you are committed to your goal. Having something you commit to regularly can help lessen some of the internal battles with yourself to get it done. You learn to follow through  even when motivation is lacking. Motivation can come and go – habits give you something to fall back on. Keeping promises to yourself can build confidence and  ultimately improve performance. 

Some days running is the priority; other days it is simply about keeping the commitment I made to myself. 

Running one mile a day might not improve your fitness dramatically on its own, but maintaining the habit can keep you connected to your goal. Small efforts compound  over time. Improvement usually comes from weeks, months, and years of work – not  one incredible workout. 

But consistency looks different for everyone. My streak is my choice – it is not something  every runner needs to or should do. Recovery is part of training, and listening to your  body allows you to stay consistent long term. 

How to Become a More Consistent Runner 

I am not suggesting that everyone commits to running at least one mile a day. The agreement I made with myself works for me, but everyone is different! There are plenty of ways to commit to yourself.  

The very first step is to set realistic and atainable goals. There is no need to go 0-100. Start small and work your way towards your main goal!  

Once you know what you are working towards, you can create an easy-to-follow training plan that balances where you want to be with the time and effort you are willing to put  in. 

One of the best ways I have found to stay consistent is to track my workouts on a paper (yes, actual paper!) calendar so I can physically see the work I am putting in. Think about  it – if you look at your week and see two filled-in boxes and five empty ones, you are probably going to feel less satisfied than if there is something in all seven boxes! And that “something” doesn’t always have to be a run. It can be active recovery, cross training, or even a much-needed rest day. 

Tracking your workouts also makes it much easier to look back and see your progress over time. Those small wins add up, and celebrating them along the way is huge when it  comes to keeping motivation high! 

1,000 days later, I can confidently say that this streak has become about so much more  than running a mile every day. It’s about showing up for myself, even when it’s inconvenient, even when I’m tired, and even when life gets crazy. Some days that mile is fast, some days it’s slow, and some days it’s truly just about getting it done – but every single one counts. I have no idea how long I’ll keep the streak going, but for now, I’m not ready to stop. So, here’s to day 1,001 and whatever comes next!

Stephanie Hamilton is a coach with Team RunRun, to learn more about her or to work with her, check out her coach profile.