It\u2019s normal\u2014even healthy\u2014to head into a new season feeling enthusiastic about running. And, joining in the #RWRunStreak is a great way to keep yourself motivated, even as the temps increase . \u201cPeople often have new goals and expectations at the beginning of a new season,\u201d says Nicole Detling, Ph.D., assistant professor at the University of Utah, and author of Don't Leave Your Mind Behind: The Mental Side of Performance . \u201cIt\u2019s a fresh start.\u201d However, running at least one mile a day from Memorial Day to July 4 (that\u2019s 35 days of running in 2021!) is no small task. So, if lacing up for even one mile a day\u2014and recovering from daily runs\u2014is starting to become a struggle, we\u2019re here to help. The tracking service and app Strava crunched numbers on runner retention and discovered some interesting stats: Thirty percent of runners drop off within 30 days of starting a new running plan. Two months later, only half of people are still hitting the pavement (or, at the very least, logging their runs with Strava). If you\u2019re planning to start our summer #RWRunStreak , those numbers don\u2019t look so promising, and you might be having dreams of a rest day. But here\u2019s the good news: Seasonality plays a role, but not in the way you might think. For starters, people who pick up the sport in the winter are most likely to upload runs to Strava a month after starting. Summer and spring runners are most likely to run exclusively on the weekends, and fall runners retire their shoes first. It\u2019s true. Those who start their running regimen between September and October experience the steepest decline in dedication, according to Strava\u2019s findings. About 60 percent of fall runners call it quits within two months, which\u2014no coincidence here\u2014lands right around daylight savings time and Thanksgiving. But why are winter runners more likely to stick it out? \u201cIt all comes down to your expectations going into the season,\u201d Detling says. \u201cWinter runners expect running to be hard, so they prepare accordingly.\u201d They buy the right gear, brace themselves for the cold, and psych themselves up for a challenge. On the flip side, it\u2019s easy to think running is ~amazing~ at the start of fall, only to be surprised when it gets colder and darker, and frankly, starts to suck. \u201cIf you\u2019re not ready for the level of suck, you\u2019re going to stop and do something different.\u201d The reality is, running is equal parts amazing and hard, and that\u2019s just as true in the winter as it is in the summer. These tips will help you get through the tough times, remain injury-free, and emerge stronger and faster than ever\u2014365 days a year. Take control of your schedule It\u2019s normal for your free-time to wax and wane (especially around the holidays), but your commitment shouldn\u2019t. \u201cCommitting to something is less about having time and more about setting priorities,\u201d Detling says. As your schedule ramps up, add workouts to your calendar and consider them meetings you can\u2019t cancel. Tips for Improving Your Speed and Endurance That said, it\u2019s okay not to be your best running self every day of the year (even athletes have offseasons); the key is making running part of your overall long-term lifestyle. \u201cIf a hectic schedule throws you off, call it a rest day (or week) and start again,\u201d Detling says. \u201cAn all-or-nothing mindset makes it too easy to give up completely.\u201d Don\u2019t dismiss shorter distances Have 10 minutes? That could be enough time to run your fastest mile and head to the shower. \u201cThat same \u2018all or nothing mindset\u2019 is the reason you skip your run altogether when you don\u2019t have time for a full workout,\u201d Detling says. That\u2019s where our #RWRunStreak comes in : Commit to logging just one mile a day to make running a real, non-negotiable part of your life. Plus, posting your commitment in a public forum\u2014like on social media\u2014makes you more accountable and less likely to quit, Detling says. Get Faster Without Becoming So Out of Breath A note to those warm-weather weekend warriors: Sometimes running means logging a 10-miler in your favorite neighborhood on a beautiful spring day, then heading to Sunday brunch with your friends. But other times, it means dashing out the door to log a quickie before it rains, hoping you have enough time to wash your hair before work. \u201cIf you usually run on the weekends, add one weekday run to your schedule a week,\u201d Detling says. It might not feel as good as your blissful Sunday run, but we bet you\u2019ll show up to work feeling like a badass. Learn from Other Streakers Runners World Summer Run Streak Facebook to curate the best tips from other runners who are getting in at least one mile a day all streak long. The consensus: more slow, easy miles, stretching, and foam rolling . Here are their top tips for surviving\u2014and thriving\u2014during the runstreak. \u201cI know I\u2019m injury-prone, so for me it\u2019s been: a lot more yoga, mobility drills before a run, increased warm-up time, stretching and foot yoga, CBD and nighttime foam rolling, #sexypace, and on most days, I don\u2019t do extra credit.\u201d\u2014 Learn from Other Streakers \u201cMy go-to is slowing way down sometimes.\u201d\u2014 Pat Heine, Video Editor \u201cAdd: Slow the hell down. Too many people run too fast too often. On these things, slow, slow, slow.\u201d\u2014 Jeff Dengate, Runner-in-Chief \u201cI\u2019ve been running at about a minute slower throughout the streak...sometimes intentionally, sometimes not...and foam rolling every night before bed. Hurts so good.\u201d\u2014 Andrew Daniels, Editor, Popular Mechanics \u201cSLEEP. More miles = more Zzzz\u2019s. If I\u2019m pushing too hard or going too fast on runs, my sleep quality goes to crap, so it can be a good indicator to slow down,\u201d\u2014 Morgan Petruny, Test Editor \u201cI would also say go slow and do the one mile days when you need them,\u201d\u2014 Taylor Rojek, Senior Associate Editor \u201cTrying to run slow on the shorter days. Stretching.\u201d\u2014 Anne Marie via Facebook \u201cRun slowly. Eat chocolate. Repeat.\u201d\u2014 Majken Brahe Ellegaard Christensen via Facebook \u201cGet plenty of sleep. Eat good food. Take extra B and C vitamins. Stretch. Stretch. Stretch some more.\u201d\u2014 New Years Resolutions You Can Start Right Now via Facebook \u201cStretching. Emergen-C. More rest.\u201d\u2014 Erica Barnett via Facebook \u201cCross-train with barre and yoga.\u201d\u2014 Stacey Skinner Dudick via Facebook \u201cAlways take two \u2018rest\u2019 days. On these days, I do a maximum of 2km. Keeps the streak going but let\u2019s the body have a bit of recovery.\u201d\u2014 Anne McGrane via Facebook *Parameters of the cohort: Strava defines the start of a season (winter, spring, summer, fall) as the period 15 days before through 15 days after the calendar start date of the season. Strava only included athletes (U.S. runners) in this data who have done an activity (run) in the start window and who have not done an activity 30 days prior to the start of the season. In this way, Strava is able to only select athletes who have started within the given season.