"Between the rise of run clubs and Hoka-wearing runners in the thick of training for marathon season, running is having a major moment—so much so that you could call it run-mania. Considering 50 million Americans (and counting) are participating in running or jogging, the workout has been one of the most popular forms of staying active (ICYMI, the hype is real). From the trends “GRWM to run” to “Join me for a run” to marathon training, it feels like everyone on social media is lacing up their sneakers and taking to the streets.
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Running is also a measurable workout, with running fitness trackers increasing in popularity and a greater interest in races measured by distance. “[There’s been] a huge increase in people wanting to participate in races from 5Ks to half marathons,” said Holly Brooks, the founder of Strong Girl Society. But with the growing interest in races or trackers that turn movement into something measurable, it also adds to pressure that may not be beneficial. “These achievements are all incredible, but I can’t help but feel it puts a large amount of pressure on ticking off these distance milestones.”
As Brooks pointed out, long-distance running can feel daunting (especially if you’re new to it), and focusing on running a certain distance or tracking your statistics turns running into an outcome-focused activity rather than an enjoyable way to move your body. Luckily, runners all over are sharing a solution to challenge yourself without losing the enjoyment of going on a run. TikTok’s “Run Until” challenge is meant to feel more like a game than a workout, so you’re working on your physical fitness while still having fun (reminder: exercise is supposed to be enjoyable). Keep reading to learn about the “Run Until” challenge and expert tips to help you implement it into your fitness routine.
What is the “Run Until” Challenge?
Started by running creators Tom Trotter and Natalie Long, the “Run Until” challenge gamifies running by turning the workout into part “I Spy” and part scavenger hunt. Ahead of their run, runners determine the types of people, places, or things they need to spot before they can stop running. For example, the “game” can be as simple as running until you see another runner or as challenging (and specific) as running until you spot five different dog breeds. The goal is to challenge you to run longer (within your own limits) while your mind is focused on something else so you enjoy the run more than just running for a certain amount of time or distance.
Benefits of the “Run Until” Challenge
While running itself offers many benefits, such as improved cardiovascular health, better mindfulness, and boosted brain health, this specific challenge provides a few unique advantages you may not find in other running workouts.
It makes exercise feel fun, which helps with consistency
Simply going through the motions of an exercise routine you don’t enjoy because some influencer told you it would give you a six-pack isn’t an effective approach to fitness. If you want to make regular exercise a habit, research says you need to enjoy what you’re doing. The “Run Until” challenge encourages participants to take a more playful approach to running. Turning your workouts into a game makes exercise feel more joyful, helping you stay consistent. “The “Run Until” challenge moves away from the narrative that a run has to be a 10K to be successful,” Brooks said. “I think it truly reminds us all that running can just be fun and even slightly silly!”
It increases creativity
When we were kids, creativity was built into our day. From art classes to creative hobbies, we had plenty of opportunities to let our creative juices flow. But for many of us, as we became adults and started juggling work, social lives, and finances, the chances to foster creativity were few and far between. Incorporating the “Run Until” Challenge into your workout routine means tapping into your creative side while simultaneously getting in a workout and improving your overall well-being. Because the world is your oyster when it comes to choosing and searching for your run-until-you-see person, place, or thing, the challenge pushes you to be more imaginative in adding variety to your runs.
It improves mood
Whether you’re driving, walking, or running, many of us opt for the same routes every day. However, switching up your routine like your usual route can boost your mental health. When you take a novel route, your brain releases dopamine, helping enhance your mood and increase your motivation. Depending on the specific items you search for, you might find yourself running through a cute new neighborhood or exploring a city park. This element of discovery adds diversity to your routes, helping keep your runs fresh and engaging. “Running is the perfect way to get to know or appreciate your surroundings,” Laura Henshaw, an expert runner and coach, told Body+Soul. “Whether you’re in the city streets, on the coast, at a park, or in the countryside, embrace the beauty of what’s around you.”
Tips for Getting Started
Ease your way into it
If you want to create a running habit without getting injured or overly depleted, it’s important not to push yourself too hard when getting started. Brooks recommended figuring out something you are more likely to see to keep it realistic and attainable. “A good example would be ‘run until you see someone walking a dog,'” she said. “This will ensure you aren’t heading out and running an ultra-marathon because you set your sights on something too niche. As you build up your running ability, you can step it up and make it more challenging.” Incorporating walking intervals into your run can help make your run feel more enjoyable, building your endurance and preventing you from getting hurt or exhausted.
Challenge your workout mindset
If you’re used to super-structured workout classes, taking an unstructured jog may feel weird. However, the purpose of this challenge is to help you embrace playfulness in your movement. When you go out for a run, the main objective should be having fun. Challenge the voice in your head telling you working out should always entail going at it hard or serving some specific purpose outside of making you feel good. Because the “Run Until” Challenge involves setting out with an intention, it can be a much-needed break from your usual structured routine, providing motivation and injecting a sense of adventure into your workouts.
Find the proper running shoes
Your feet are the foundation of your body. Their function is to efficiently support body weight and provide for motion; having the correct running shoes is essential for preventing injury and allowing you to move optimally. “Running shoes are your key piece of equipment as a runner,” conveyed James Rodgers, an endurance sports expert and UESCA-certified running coach. “If possible, try some different brands in a running store; comfort is key. Also, keep in mind the terrain you are likely to run on. For example, if you’re going off-road, a trail running shoe with plenty of grip is a good option.” Pick shoes that are specifically designed for running, know what to look for in a running shoe (i.e., cushion, arch support, wider toe), and consider your running surface. Click here for our guide to finding the right running shoes and to shop our picks.
Take rest days
When you love your fitness routine, it can be easy to overexert your body. However, rest and recovery are just as important as exercise, especially for runners. Thirty percent of female non-elite endurance athletes are affected by overtraining syndrome, which causes extreme fatigue, mood swings, and increased risk of injury. To avoid overtraining syndrome, take at least one rest day a week, and always listen to your body. If you’re feeling resistant, overly sore, or fatigued one day, skip the run for a gentle walk or stay home and stretch.
Experts Consulted:
Holly Brooks is a L.A.-based running content creator and Founder of Strong Girl Society, a platform that provides running programs designed to help you reach your goals whatever stage you’re at in your fitness journey.
Laura Henshaw is a running coach and cofounder of Keep It Cleaner (KIC), an online health and wellness app offering programs and meals designed to make fitness, nutrition, and mindfulness easier.
James Rodgers is an endurance sports expert and an UESCA-certified running coach. With his experience as an elite runner, triathlete, and swimmer, he provides training ideas and tips for media outlets like Healthline and enjoys helping athletes of all abilities achieve their personal goals.