"Between the rise of run clubs and Hoka-wearing runners in the thick of training for marathon season, it’s hard to miss that 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 activity has been (and will likely remain to be) one of the most popular forms of getting in shape and staying active (ICYMI, the hype is very 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.
“[There’s been] a huge increase in people wanting to participate in races whether that’s 5Ks, 10Ks, or half marathons,” said Holly Brooks, a running influencer and founder of Strong Girl Society. “I feel like our social media feeds quickly became flooded with post-race pictures and personal bests. 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, the idea of long-distance running can feel daunting and overwhelming, especially if you’re new to the sport. However, thanks to TikTok’s “Run Until” challenge, heading out for a run can feel more like a game than a workout. Keep reading to learn about the “Run Until” challenge and discover the benefits of adding this gamified workout to your movement routine.
What is the “Run Until” Challenge?
Started by running influencers Tom Trotter and Natalie Long, TikTok’s “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. The “game” can be as simple as running until you see another runner, for example, or as challenging as something much more specific like a red dachshund, leaving you to pound the pavement for many miles. The goal is to challenge you to run for miles (within your own limits) while your mind is focused on something else so those miles become easier (and more fun).
Benefits of the “Run Until” Challenge
While running itself offers some well-known benefits, such as improved cardiovascular health, better mindfulness, and boosted brain power, this specific challenge provides a few unique advantages you may not find in other running workouts.
It makes exercise feel fun
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 proves 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 can make movement feel more joyful, helping you stay consistent. “The “Run Until” challenge is a breath of fresh air because it steps 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 encourages you to explore new areas
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.
The “Run Until” challenge adds an element of unpredictability to runs, encouraging participants to explore new areas, whether you’ve lived in your city all your life or just moved to a new one. Depending on the specific items you choose to search for, you might find yourself strolling 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 starting off by figuring out something you are more likely to see; 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 then step it up and make it more challenging for yourself.” 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 with the sole purpose of spotting something interesting 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 serve 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 a 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 the body weight and provide for locomotion, so having the proper reinforcement for your feet with the right running shoes means enabling them to do what they’re meant to do and you to move optimally. So 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. “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 absolutely 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.”
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. 30% 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 influencer and Founder of Strong Girl Society, a platform that provides wellness and running programs designed to help you reach your goals whatever stage you’re at in your fitness journey.
Laura Henshaw is an expert runner and coach and CEO and Co-Founder 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.
