Run Every Day January

What is Run Every Day January?

Run Every Day January, often referred to as RED January, is a fitness challenge designed to start the new year on a positive note. Runners activity every single day throughout January, no matter the weather or other commitments. It’s a brilliant way to shake off the holiday sluggishness and begin building healthy habits for the year ahead.

The concept is simple yet impactful: consistency is key. Whether it’s a quick one-mile jog around the block or a steady 5k, the idea is to prioritise daily activity and make running a central part of your routine.

Why Do People Participate in RED January?

The reasons people take part in RED January differs for each individual, but here are some of the most common:

• Mental Health Benefits: Running daily is proven to boost mood, reduce stress, and improve mental clarity. RED January ties into the ‘new year, new me’ mindset, offering a structured way to focus on wellbeing.
• Physical Fitness Goals: After the indulgent holiday season, many see it as the perfect opportunity to get back into shape and improve cardiovascular health.
• Building Habits and Routine: Daily running helps participants create consistency in their schedules, establishing positive habits that can extend beyond January.
• Community and Support: Many people participate as part of a group or through social media communities, which helps them stay motivated and accountable.

What Qualifies as a Run for RED January?

The beauty of RED January is its flexibility. A run doesn’t have to be a marathon-level effort; any run counts as long as you lace up your trainers and get moving. Here’s what typically qualifies:

• Short Runs: Even a 1-mile run is enough to tick the box for the day.
• Treadmill Runs: If the weather is dreadful, hopping on a treadmill for a quick session is a great alternatives.
• Interval Runs: Mixing walking and running intervals is perfectly acceptable, especially for beginners.

The focus is on maintaining consistency and building the habit of running daily, so there’s no pressure to break records.

Is There a Plan I Can Follow?

Yes! For RED January, we shared a structured 31 day running plan through our daily social media posts.

This plan was designed to help participants maintain consistency while gradually building fitness and avoiding overtraining. Here’s how the plan was structured:

• Consistency Over Complexity: The main goal of the plan was to run every single day. There were no overly complicated workouts—just a focus on getting out the door and logging your runs, whether they were short recovery runs or longer efforts.
• Short Daily Runs: Most days focused on manageable distances of 2–5km to keep the challenge accessible for runners of all abilities.
• Progressive Long Runs: On weekends, we encouraged slightly longer runs (5–10km), allowing participants to gradually build endurance over the month.
• Active Recovery Days: Instead of running hard every day, the plan included gentle runs to help participants recover while maintaining the daily streak.
• Flexible Pacing: There were no strict pacing guidelines, so runners could adjust the intensity based on how they felt that day.

The simplicity of the plan made it easy to follow while still providing enough variety to keep runners motivated. Whether you were completely new to running or looking to build consistency after the holidays, this plan gave everyone a clear structure to follow.

If you’re interested in taking on the challenge next year, this approach is a great starting point. Keep an eye on our social media channels for updates and future running plans!

RED January Review

Why I Ran

I’ve attempted RED January once before, about four years ago, but only made it to day 23 before giving up. This year, with RunReps focusing on a year of monthly challenges, I decided it was the perfect opportunity to try again.

There were three main reasons I committed to it this year:

1. A Focus Point: After the holiday period, I needed something to get me back on track, and RED January gave me that structure.
2. Building Routines: I wanted to start the year with habits that aligned with my long-term fitness goals.
3. A Personal Challenge: Having failed before, I was determined to see it through this time.

What It Helped With

Running every day brought a surprising number of benefits:

• Routine and Habits: Knowing I had to fit in a run each day forced me to organise my time better. By mid-month, it felt like second nature.
• Stress Relief: Running after work became my way of switching off and decompressing. It was like hitting a reset button for my mind.
• Weight Loss: Combined with healthy eating, the daily activity helped me shed a couple of kgs.
• General Wellbeing: I just felt better—more energised, focused, and positive overall.

What I Didn’t Like

While there were many positives, there were a few downsides as well:

• The Challenge of Running Daily: Life gets busy, and fitting in a run every single day wasn’t always easy. Even though I kept most runs to 5k or less, some days felt like a real effort.
• Limited Workout Variety: It was hard to balance other types of workouts, like longer runs or strength training. If I do this again, I’d like to tweak the plan, and perhaps RunReps’ version next year will be better suited for this.

Would I Do It Again?

Absolutely. I’ve thought multiple times during this challenge about whether I could make running every day a permanent habit. While that might not be realistic all year round, I can see the appeal of making it a winter tradition.

What I enjoyed most was the routine—especially during January, when it’s easy to stay cooped up indoors. It gave me a reason to get outside and push through the darker, colder days of the year.

Should You Do RED January?

RED January is a brilliant way to start the year with purpose and focus. Whether you’re new to running or a seasoned athlete, the challenge offers something for everyone. It’s not just about fitness; it’s about mental clarity, building resilience, and proving to yourself that you can stick to a goal.

If you’re considering it next year, my advice is simple: give it a go! And if you’re looking for a more personalised plan, keep an eye out for RunReps’ take on RED January—it might be just what you need to get started.