In May 2019, I read a Runner’s World article that issued a challenge to its readers to start a running streak from Memorial Day to Independence Day. At the time, my seven-year-old son and I were training for a two-mile glow run that was to take place on May 31st, so I did not want alter our twice-a-week training program and overload him with extra miles. Memorial Day passed, and later that week, we went on and enjoyed our two-miler together in the late hours of May 31st.
On June 1st, I could not help but think of that Runner’s World challenge of starting a running streak of running at least one mile a day. My son completed his run and was done with running for a while, so I was free to run on my own. I went out in the neighborhood to run a mile and extended my streak to two days. “The streak of 2019” was born.
Rewinding a bit, I would say my fondness of running started around January 2003. I ran a little off and on prior to that, but I had recently started a position where I prepared sales tax returns in Excel spreadsheets. I liked the idea of using Excel to track my runs, so I have documented every mile I have run since then. Incentivized by the tracking, I have run at least one mile per calendar month for the past 17 years (and counting).
Keeping track of various stats, I knew I had a 10-day running streak back in 2008, so I figured 2019 was a good time to break it. Over the past several years, I have been training regularly for half marathons. At the height of my training, a typical week is 3 miles on Tuesday, 3 to 5 miles on Wednesday, and a long run of 6 to 12 miles on Saturday. I like to get plenty of rest a couple days before and after the long runs, so I am accustomed to taking several days off during the week and therefore not getting any kind of streak going.
But half marathons are usually in the spring and fall, and there is little motivation to run long runs in the summer because of the heat. For me, a one-miler is manageable regardless of temperature. I would eventually break my 10-day streak and extend it to 25 days the morning my family left on a four-day vacation. I did not want to make the streak the focus of our trip and had already accomplished what I wanted, so I was happy to end the 2019 streak.
Fast forwarding to 2020, I completed my 31st overall half marathon in April with the last two being virtual due to COVID-19. Now that my half marathon season was over and we were in the early stages of a global pandemic, I did not feel very motivated to run. Then I thought back to my streak of 2019. May had been one of my worst running months, and I had never run every single day of a month before. So I decided it was a good time to try “a mile a day in May.” I was working from home because of the pandemic, so it would be convenient to knock out the run early before work, during work between meetings, or after work if necessary. I notified my wife of my intentions, and she suggested that our son join me on the runs. My son agreed to try it, so I created and printed a 10-day running challenge sheet for him. The May 1st run was a bit rough since he had not run in about a year, but he powered through and we finished in just over 12 minutes.
The next day we ran about a minute faster than the day before, and then stayed the night away from home. On the morning of the 3rd, my son had some discomfort from the previous day’s run because he did not have appropriate running gear, so he did not want to run. I decided to go on my own to extend my streak. My goal for him initially was to run just 10 days in May, so we had plenty of days left for him to do that. But when we got home that evening, he wanted to run, so I ran again with him, and we extended his streak to three days. I was a proud father that he took the initiative to keep going.
Because I am having to work more due to the additional Zoom meetings brought on by COVID-19, the daily run and cool down walk were a great way to spend time with my son. To incentivize him to keep going, we sweetened the pot by giving him prizes for certain milestones such as books from his favorite series or coupons for extra screen time or desserts. Knowing he would get a prize for his 10 miles in May, he requested running a second mile on May 9th, and my wife was at the finish line to present him with his certificate.
Instead of stopping there, he kept going with me. He ran a bit more so that he could get 13.1 miles for a half marathon, 16.2 miles for a ‘”double down” (5K + half marathon), and 26.2 miles for a full marathon. There were a few times where he and I were separated, but we both ran independently to extend our streaks. We would both achieve my initial goal of running every day in May, breaking my streak from 2019. And we kept going, running every day in June and July as well.
The one-mile run had become part of our daily routine, almost as natural as brushing our teeth. The streak also improved our speed and endurance. One of our runs was 8:58 which was a vast improvement over the 12:06 mile on Day 1 in May.
Streaks have power. The longer ours became, the bigger the incentive it was to keep going. In these summer months being stuck at home in a pandemic, a simple 10-minute stroll outside with my son each day was a positive experience for both of us. Sometimes we would drive to a different place just to mix things up with a new route. On August 8th, we ran for the 100th straight day, and we made it a big occasion. We got a cookie cake, another certificate with coupons, and a few other gifts. And because of the milestone, we ran in the rain because we were both eager to knock it out. That’s what was great about the streak. We ran even when it was not the most convenient.
My son decided he did not want to run on August 9th. He was proud of his 100 straight days, and his mother and I were proud of him. I am glad he found a good stopping point. Sometimes it can be difficult to end a streak. I decided to keep going by on my own and am now at 115 days and counting. I even started a streak within a streak, running at least two miles a day (10 days and counting). I have no intention for my streak to get too out of hand though. I read about a man who ran at least a 5K (3.1 miles) every day for 1,000 consecutive days despite injuries, illnesses, bad weather, and vacations. Such a commitment is impressive, but some negative side effects can be possible if a streak is too extreme.
Although my son has not run since the 100th day, he has gone on several long walks with me, my wife, and my mother-in-law. He was proud to tell me of times when he ran faster than some of his friends who were riding their bikes. I can tell the streak has helped his confidence and has improved his endurance, even when he is not running. But my son is not quite done running just yet. He and I signed up for a virtual 5K in September.
Streaks can be helpful in other areas of life. May was my weakest running month, but “the streak of 2020” gave me my first ever month where I ran every single day. There can be limitless other kinds of streaks. For our health, we can add an exercise goal like this ‘mile a day’ streak or add nutrition streaks. For example, if you feel you are not eating enough vegetables, you can start a vegetable streak. It may take a few days to get into a routine, but once you get going, you might eventually be substituting fries for a salad at dinner to keep your streak going. Good streaks can be used to replace bad streaks. Think of a recovering alcoholic who is trying to stay sober. They are given coins to commemorate sobriety milestones which also serve as a reminder to keep their streak going. The streak itself is powerful, but extra incentives and support also help.
In education, students can start a reading streak, like reading 15 or 30 minutes a day. I remember the ‘Book-It’ program as a kid, and when I read enough books, I was so excited to get a Pizza Hut personal pan pizza for my efforts. Tracking all the books I read and receiving an incentive kept me going. As a byproduct, I read more than I normally would have and moved up to be with the advanced readers the following year. If you know a student who is weak in math, you can help by starting a streak of completing extra math problems such as running through a stack of flash cards. After a set number of days in a row of committed effort, you can all go out for ice cream. While enjoying the treat, your child may not realize it, but their math skills will likely have improved compared to what they were before the streak began. And who knows, they make be asking you for more math problems!
So if you, your child, or your student has an area of interest or a weak spot, I recommend you consider the benefits that a streak can bring. Make the streak visible on a calendar or checklist so the progress can be seen. If you are supporting someone, provide encouragement and some incentives along the way. And once the streak is part of your routine, enjoy the rewards!