Run Every Day January (RED January)

Run Every Day January, or RED January, is a running challenge that encourages you to start the year with consistency and focus. The idea is simple: you commit to running every single day throughout January, no matter the weather or how busy life feels. It’s a powerful way to shake off the festive sluggishness and build habits that set the tone for the year ahead.

Why Do People Take Part?

Every runner has their own reason for joining in, but these are some of the most common:

• Mental health benefits: Running daily is proven to boost your mood, reduce stress, and improve focus. It’s the perfect antidote to post-holiday blues.
• Fitness goals: January is often about fresh starts, and daily runs help you rebuild fitness and improve cardiovascular health.
• Habit building: By making running part of your daily routine, you create consistency that lasts well beyond January.
• Community support: Many people take part together—whether in local groups or online communities—which makes it easier to stay motivated.

What Counts as a Run?

One of the best parts of RED January is its flexibility. Every run counts, whether it’s short or long, indoors or outdoors. You might:

• Tick off the day with a short 1-mile run.
• Jump on the treadmill when the weather turns.
• Mix intervals of running and walking if you’re just getting started.

It’s not about speed or distance. The challenge is to keep moving every day.

A Plan to Follow

At RunReps, we shared a simple 31-day plan to help you stay consistent and avoid overtraining. The structure was built around:

• Short daily runs: Mostly 2–5 km to keep it accessible.
• Progressive long runs: Weekends featured slightly longer efforts of 5–10 km to build endurance.
• Active recovery: Easy runs helped you recover while maintaining the streak.
• Flexible pacing: No rigid rules—run at a pace that felt right on the day.

If you’d like a tailored plan for your next challenge, try our Running Plan Generator or explore our structured workout library.

Personal Review of RED January

Why I Took Part

I’d tried RED January before and stopped at day 23. This year, with RunReps focusing on monthly challenges, it felt like the right time to commit again. I wanted structure, a reset after the holidays, and a personal challenge to see it through.

The Benefits

• Routine: Daily runs quickly became second nature and helped me organise my time.
• Stress relief: Running each evening gave me space to switch off and reset.
• Weight management: Paired with better eating, I lost a couple of kilograms.
• Wellbeing: I felt more energised, more focused, and more positive overall.

The Challenges

• Time pressure: Finding space for a run every single day wasn’t always easy.
• Lack of variety: It was tricky to balance daily runs with other training like strength work. Next year, I’d adapt the plan slightly.

Would I Do It Again?

Yes. While running every day all year might not be realistic, making it a January tradition works. It pushed me to get outdoors even on dark, cold evenings—and that routine was the best part.

Should You Try RED January?

If you want to begin the year with focus and momentum, RED January is an excellent choice. It’s about more than fitness—it’s about proving to yourself that you can stay consistent. Whether you’re a beginner or an experienced runner, you’ll get something out of it.

Ready to take the challenge further? Explore our Pace Calculator to plan your training runs, or use the Negative Split Calculator to practise smarter pacing in future challenges.