New Year’s Resolutions for Runners

Author

Letty Lundquist
January 1st, 2025

New Year’s Resolutions for Runners

Today’s newsletter is written by Letty, host of the Marathon Running Podcast and YouTube Channel:

The start of a new year feels like a clean slate—a time to reflect on where we’ve been and where we want to go. For runners, it’s an opportunity to think about goals, challenges, and the miles ahead. Whether you’re aiming to complete your first race, chase down a new personal best, or simply build a more consistent running routine, setting New Year’s resolutions can provide clarity and motivation for the journey ahead.

But how do you create resolutions that stick? It’s easy to feel inspired in January, only to lose steam by spring. The key lies in setting thoughtful, realistic goals and creating a framework that keeps you excited about running all year long. Here are five tips to help you craft resolutions that will not only guide your running but also bring joy and fulfillment to your year.

1. Set SMART Goals

One of the most effective ways to set resolutions is by making them SMART: Specific, Measurable, Achievable, Relevant, and Time-bound. A vague goal like "I want to run more" can be hard to track, but a SMART goal like "I want to run a sub-2-hour half marathon by June" gives you direction and motivation.

Take time to reflect on what you truly want to achieve. Is it a specific race time? Running more consistently? Or exploring new trails? Write down your goals and revisit them regularly to remind yourself of your ‘why.’ Breaking your big goals into smaller milestones also helps you celebrate progress along the way.

2. Focus on Consistency Over Perfection

New Year’s enthusiasm can sometimes lead to setting overly ambitious goals or trying to pack too much into your schedule. Instead of aiming for perfection, prioritize consistency. Running three times a week consistently for a year is far more impactful than running every day for two months and then burning out.

Remember, life happens. You might miss a run or face unexpected challenges, but that doesn’t mean you’ve failed. What matters is that you keep showing up and doing your best with the time and energy you have. Consistency is the foundation for long-term progress, and it will carry you further than a perfect streak ever could.

3. Add Variety to Your Routine

Sticking to a resolution becomes easier when it feels exciting rather than monotonous. Add variety to your runs to keep things interesting. This could mean exploring new routes, signing up for a trail race, or incorporating different types of training, like hill repeats or fartlek sessions.

Cross-training is another fantastic way to mix things up while boosting your fitness. Activities like cycling, swimming, or yoga can complement your running, help prevent injuries, and keep you motivated on days when you need a break from the usual routine. Trying something new can also open you up to unexpected joys in fitness.

4. Prioritize Recovery and Self-Care

It’s tempting to focus solely on mileage and pace when setting resolutions, but don’t overlook the importance of recovery. A well-rested and injury-free body is the key to long-term success. Make recovery part of your plan by committing to habits like stretching, foam rolling, and prioritizing sleep.

Strength training is another valuable addition to your routine. Just two sessions a week can improve your running form, build resilience, and reduce the risk of injury. If you’re not already incorporating strength work, this is a great resolution to start with. Remember, self-care isn’t just about what you do post-run; it’s about listening to your body and giving it what it needs to thrive.

5. Celebrate Progress Along the Way

Big goals can feel overwhelming, especially when they’re months away. Break them into smaller milestones and celebrate each victory along the way. Did you run your first 10-mile training run? That’s worth celebrating. Hit a new pace during intervals? Acknowledge that progress.

By focusing on small wins, you keep the journey exciting and rewarding. Celebrate in ways that feel meaningful—maybe it’s treating yourself to new gear, sharing your accomplishment with a friend, or simply taking a moment to reflect on how far you’ve come.

Cheers to a Year of Running Success

Running resolutions are more than just goals; they’re commitments to ourselves and the joy that running brings to our lives. This year, take the time to set meaningful intentions, stay consistent, and celebrate your progress along the way. Whether your goal is big or small, the important part is showing up for yourself, one step at a time.

So, what’s your resolution this year? Are you aiming for a new race, a personal best, or simply to rediscover the joy of running? I’d love to hear about your plans and how you’re staying motivated. Let’s make this year our best yet—filled with miles, memories, and milestones. Here’s to a year of running strong! 🎉🏃‍♂️✨

Your Daily Dose Of Usain⚡️

Usain shaking finger

Words To Run By 🏃‍♀️🏃🏽‍♂️

Sometimes I'm at home and I remember I'm supposed to do 100 push-ups and I don't.

Asafa Powell

Get 42% more motivated to run

Having a race on your calendar boosts your motivation to run by 42%! Here are 11 races that you can register for today:

  • Trinidad to Clam Beach Run on February 8th in Trinidad, CA: REGISTER

  • Colchester Half Marathon on February 22nd in Colchester, CT: REGISTER

  • City of Stuart Sailfish Sprint on March 1st in Stuart, FL: REGISTER

  • Perkasie Run for the Hills on March 8th in Quakertown, PA: REGISTER

  • Kevin Cain 5K Run on April 6th in Havertown, PA: REGISTER

  • Forget Me Not Race on April 12th in Farragut, TN: REGISTER 

  • Matt McCloskey Narberth CF Run on April 26th in Narberth, PA: REGISTER

  • Philly Coaches vs. Cancer 5K on April 27th in Wayne, PA: REGISTER

  • Pathways Run/Walk on May 10th in Los Altos, CA: REGISTER

  • Jenkintown Sunset 5K Run on June 3rd in Jenkintown, PA: REGISTER

  • Arlington 9/11 Memorial 5K on September 6th in Arlington, VA: REGISTER

Don’t see a race near you? Discover more races here.