Lots of us set New Year’s resolutions. One of the most popular is running. “This year I’m really getting back into it!”, “This year I’m running my first marathon”, “This year I’m dropping a few kilos”, etc. Here are practical tips to choose the right goal, stay consistent, and actually follow through.
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Running resolutions, set a goal you can realistically reach
First, pick a goal that truly means something to you. It needs to be achievable, but still ambitious enough to light a fire and keep you motivated.
Try to make it measurable. For example, if you just want to enjoy running again, set a frequency goal, run 3 times per week, 10 times per month, or go for a Sunday morning run with the family. If your goal is weight loss, write down the target weight you want to reach.
A race goal for your resolutions?
Do you want to finish a race that matters to you, or chase a time goal, break 4 hours or 3 hours in the marathon, go sub-40 in the 10K? Choose the race or races you want to do, then sign up.
Once you’re registered, you can’t really back out 😉 That leaves less room for the classic “I’ll see if I’m ready”, which often turns training into guesswork.
Set a timeline that makes sense. Give yourself short and mid-term targets. Your first checkpoints should be a few weeks away, and your big motivating goal a few months out. Not in 2 years, that’s too far away, unless you plan intermediate milestones for the coming year.
Prepare properly
Once your goal is set, you need a training plan that fits. Sometimes motivation makes us overdo it, “I’m going to pile on the miles right away to start the year strong.” A better approach is to build up gradually and lay down solid foundations for endurance, performance, and injury prevention.
Assess your current fitness
If you’re returning to running after a long break, your body has lost some of its running-specific fitness. You may have gained a bit of weight too. It’s normal if your first strides feel heavy and your breathing is tough. Take your time and follow training that matches where you are right now.
Start with easy runs during the first few weeks. Easy aerobic endurance, running at a comfortable pace, helps stimulate your cardiovascular system and recondition your muscles for running. It also kick-starts your metabolism to get back to your healthy racing weight.
If it feels too hard, alternate running and walking, it’s just as effective. If you already have a running background, you can restart with a 30-minute easy run, then add 5 to 10 minutes to each session. Progressive overload is key.
Focus on how you feel. You can use a heart rate strap to check your heart rate, but don’t obsess over pace right away.
If you already feel fit at the start of the year
If you kept running well over the holidays, you can jump into a more demanding training block. Make sure you dress properly for cold-weather running, and start building toward your goal now.
Don’t wait until you’re exactly 12 weeks from race day to start a marathon training plan. The RunMotion Coach app gives you a tailored running program no matter how far out you are (even 5 months before). The plan evolves based on your feedback and your schedule.
Resolutions, build great habits for S&C
Runners don’t always love general strength and conditioning (S&C). Set a weekly target, for example, do core work twice a week. To make it a real routine, pick the days and the time. For example, Wednesday and Sunday morning.
You also need the right exercises, you can find them in the RunMotion Coach app.
Good luck with your New Year’s resolutions, whether you’re training for health, weight loss, or competition!