The 5-Minute Rule That Changed My Running Life

I'm going to share the one rule that took me from couch potato to consistent runner. It's stupidly simple, which is probably why it works.

The 5-Minute Rule: Commit to just 5 minutes. That's it.

Why Most People Quit

Let's be honest. The reason most of us quit running isn't because it's too hard. It's because we make it too big in our heads.

We think:

So when we're tired, or it's raining, or we'd rather watch Netflix, the mountain seems too high to climb.

Here's how it works:

That's the entire system.

Here's what happens 90% of the time: Once you're outside, in your running clothes, you'll run for more than 5 minutes.

But here's the key — you don't have to.

Some days, I really do just run for 5 minutes. I turn around, come home, and count it as a win. Because it is a win. I kept my promise to myself.

Total: 110 minutes of running I wouldn't have done without this rule.

It removes the decision.

The hardest part of running isn't the running — it's the mental gymnastics beforehand. The negotiation. The excuses. The guilt.

With the 5-minute rule, there's nothing to negotiate. It's just 5 minutes. You spend more time scrolling Instagram.

Here's what 5 minutes a day looks like:

That's 30 hours of running you wouldn't have done otherwise. That's fitness. That's mental health. That's promises kept to yourself.

For the next week, forget about training plans. Forget about pace. Forget about distance.

Just commit to 5 minutes a day.

Set a timer if you want. Run to two songs. Jog to the corner and back. Whatever gets you moving.

I promise you this: 5 minutes will change your life. Not because 5 minutes of running is magical. But because keeping promises to yourself is.

Start tomorrow. Start with 5 minutes. Start becoming the person who shows up.

What's your biggest barrier to running? Let me know in the comments — I read and respond to every one.