How to Set Yourself Up for Success with a New Year’s Running Resolution
Have you always wanted to be a consistent runner and are hoping to use the new year as your jumping off point? Let us help you turn your ambitions into a sustainable habit. Here are a few practical tips to get you started on your running journey.
Start small - It can be so tempting when you’re motivated to start a new workout routine to go too fast too soon. Trust me, I’ve been there. We go from surfing the couch over the holidays to wanting to get out and run five days a week. This is not the best way to set yourself up for long term success in building a new habit. In order to avoid burnout, start small and work your way up. For example, if you have a goal of running five days a week, start running one to two days a week for the first month, then build up to three days, then four, then five over the course of several months. This will help your body acclimate to running and will allow you to be more consistent over time.
Create attainable goals - If there’s anything out there to sabotage your New Year running resolution, making a big, lofty goal with no practicable plan to achieve it is one of them. In order to combat this, it can be extremely helpful to create small goals that will ultimately lead you to accomplishing your big goal. For instance, if your big goal is to run a 10k, make five or six smaller goals that will act as stepping stones to finishing a 10k. A small goal might be running one mile without stopping or finding one new running route a week to keep things interesting. Whatever it may be, it is so helpful to feel the energy boost of reaching small goals in the process of working toward your long term goal.
Start with walk/jog intervals - If you are a brand new runner or picking up the hobby again after a time away, it’s helpful to start with walk/jog intervals. This means breaking your run up into segments of walking interspersed with jogging (eg 2 minutes running, 1 minute walking). This will not only reduce your risk of injury by slowly acclimating your body to running, it will also allow you to train your cardiovascular system without feeling like you’re gasping for breath the entire run. A gradual introduction for your body and mind will help improve your chances of your New Year running goal becoming a habit.
Alternate running with strength training - Another common mistake people make when trying to become a consistent runner is not adding any strength training to their routine. This is important to avoid injury and can be helpful as a way to mix up your workout routine and keep things interesting. You don’t need a fancy gym membership or a ton of equipment to incorporate strength training. Most exercises can be done with very little or no equipment and are accessible for beginners to complete. Being proactive with injury prevention is instrumental in making sure your running habit isn’t derailed. Injury can be really demoralizing, so taking a few simple steps to reduce your risk is a smart move to make. If you would like guidance on strength training, check out our strength and mobility plans created especially for runners like you!
Listen to your body - Finally, listen to your body, and give yourself grace in the process. Starting a new exercise routine is like starting a new habit. It takes time, consistency, and the willingness to show up again and again to turn a hope into a habit. Stick with it but don’t be afraid to take a rest day as needed. Running can be intimidating, but if you take it one step at a time, you will give yourself the best chance to succeed and start a fun, fulfilling hobby that will last for years to come.
We hope these tips are helpful for you! As runners ourselves, we know how challenging maintaining a consistent routine can be. We’re here to answer any questions you may have and to be a support as you dive into the running world. Don’t hesitate to reach out to your Thrive run coaches. We’re happy to help!