New Year's Resolutions for Runners

We look at setting your goals , how to run regularly and what other strategies that might help you to sustain the New Year's resolutions and also those for looking to run regularly . We'll look at what other things you can do to spice things up .

But I know we're kind of I don't know , I think week two into 2024 , but I thought well , why not , let's welcome 2024 . Well , there's enough of that now . So , as a runner , we're constantly chasing after goals , whether it's training for a race or finding the perfect pair of running shoes .

But the start of the New Year is a great time to set some specific resolutions to take your running to the next level . First off , it's important to choose the right goals for you . What do you want to achieve this year ? Maybe you want to compete in marathons or just simply start off running for the first time .

Whatever , it is be sure to make your goals specific , measurable , attainable , relevant and time based . In short , smart goals . Now , we did cover smart goals in episode three , so feel free to go back into our archive and listen to that episode . Remember , it's better to have fewer goals that you can truly focus on than to spread yourself too thin .

So choose your goals wisely and make sure that they have a big impact on your running journey . Now let's talk about running regularly . The importance of running regularly and setting goals is great , but the ultimate goal should be to improve your overall running experience , and the best way to do that is to establish a regular running practice .

So what has helped me motivate myself is that I like running to my overall health . Now , everyone will have different motives to getting out the door . The main reason why it is important to me is because of my epilepsy . I was diagnosed with epilepsy when I was eight years old . It's not an issue anymore and I've pretty much grown out of it .

However , it has given me a very clear motivation to helping me to run regularly . Now you don't need fancy gadgets or complex training programs to get started . All you need is a good pair of running shoes , some blister tape for prevention of the sores and plenty of hydration .

So make it a habit to lace up your shoes and head out for a run , whether it's a short jog or even longer distance , and I thought the advice from Anna Cooper , who was a previous guest onto the podcast , was brilliant . Don't feel you have to do a long run , just do what you feel like doing . Now over to Anna .

If you don't want to run far , then just run 2K , just do a kilometer and a half and actually that was a real turning point for me and my running , because actually that's when I started running further .

Remember , it's better to start small and build up gradually than to overwhelm yourself and give up altogether . Now what other strategies help ? So a race ? So first consider signing up for a spring race . Having a specific event to train for can help you stay motivated and committed to your goals .

Plus , it's a great opportunity to connect with other runners and be part of a supportive community . So , talking about community , why not join a running group or find a running buddy ? Running with others not only provides accountability , but also can make the whole experience more enjoyable Socialise , build habits and have fun while achieving your goals .

Friends and family Don't forget to involve your friends and family in your running journey . Let them know about your goals and ask for their support . Having cheerleaders at the finish line can be incredibly motivating and help you stay on track . Be patient Remember to be patient with yourself .

Life happens and sometimes setbacks are unavoidable If you need to take a break from running due to injury or personal reasons . Be kind to yourself . Give yourself time to heal , both physically and mentally , and when you're ready , you can get back to it with renewed energy . Consider other forms of running . Finally , you could explore trail running .

Running in nature can be a refreshing change of pace from city streets and gyms . Hit the trails , breathe in the fresh air and enjoy the beauty of nature while you run . It can be a great way to stay focused and motivated . Now you've thought about our goals and committed ourselves to running regularly .

Now , if you are a regular runner , what new things can you do for 2024 ? Tackling the new distance . Our first resolution is to tackle a new distance . It may be to run . While running a marathon is impressive , why not try a new or unfamiliar distance this year ? Switch up to a different training regime .

Challenge your body to do something different , new , whether it's a 10k or a half marathon . This resolution will instantly give you personal record and a fresh new goal to work towards More consistency . Next up might be to strive to be more consistent with your training .

Stick to a schedule , commit to a specific number of running days per week and ditch the excuses . Consistency is key to seeing major improvements in your running performance . Something I haven't heard about is called a VIRT challenge For extreme types . Why not take on a new VIRT challenge ? I think that means vertical challenge .

Sign up for a race with a ton of elevation gain , or set up a weekly or monthly VIRT goal . Building your power and strength in 2024 will benefit your overall running performance . This is a distance goal Now . This is something I do every now and again . Setting up a mileage goal can be a great way to stay motivated throughout the year .

Whether it's a yearly mileage goal or a weekly mileage goal or a monthly mileage goal . Having something to work towards will keep you focused and consistent . Looking your runs and strava , for instance , or other apps , will help you achieve this goal .

For instance , I ran this year 556km compared to the previous year , which was 800km , so next year I might do in between . I might be able to do 600km to 650km by the end of the year . Now what about a running streak ? Now , if you're looking to up your consistency in mileage , consider trying to run a running streak .

While it's not for everyone , a run streak can kickstart your year and help you develop a habit for running every day , even just completing a 31-day run streak in January is an accomplishment in itself . There are loads of apps in iOS and Android that can help you develop a streak . There is the Streaks for iPhone users and Habit now for Android users .

And if you're looking to start a new regular habit or getting back into running after some time off , we recommend also the Couch to 5K and this is proven program that has helped thousands , if not millions , of people around the world to start running in a sensible , structured and gradual way , and it's the perfect way to work towards running a regular park run or

achieving any other running goal you may have . And again , it is an episode that we did cover in the archive , so feel free to go back and have a listen . In fact , it's one of our most popular episodes . Why not try Strength Training ? It should be a goal for all runners .

Identifying and addressing any weaknesses or imbalances in your muscles through Strength Training can help prevent injuries and improve overall running performance . Strength and conditioning is often overlooked , but it's a crucial part of training and can , as I said , prevent injuries .

So make a commitment to incorporate strength and conditioning workouts in your routine and aim for once or twice a week and choose workouts that target areas where you may prune to weakness Again this has been covered in a previous episode and no doubt we will return to this subject or even look up on Instagram loads of sort of profiles that cover Strength Training ,

and some really good ones out there . So if you are on the social media , please do have a look and you'll see some good plethora of examples of how to do some good Strength Training for runners . Speed work Challenge yourself to incorporate more speed works into your training regime .

It's not just about getting faster , but about committing to and performing speed workouts . Research and plan your workouts and find a track or running path and watch yourself improve and it's great for technique as well . Maybe join a running group Again , we've talked about this before Can do wonders for your motivation and morale .

Surrounding yourself with like-minded individuals who are chasing their own goals can be inspiring and push you to become a better runner . Plus , you may make some new friends along the way . They might have the same resolutions and goals as you do .

What about improving your VO2 max ? Big technical here ? Improving your VO2 max is a great way to challenge yourself and improve your aerobic capacity and also set a benchmark . If you have access to equipment , go for it .

It is a more accurate and costly way to find a VO2 max or like-take threshold , so you may need to go to a clinic or ask your local gym if they do a VO2 max or like-take threshold testing and if you feel this might help you running and you are into the data , then why not ?

If not , then you can estimate your VO2 max using your heart rate with specific tests and apps . Or we could take it one step further and use a running coach . Now , hiring a running coach can offer several benefits for individuals setting up news resolution to improve their running and overall fitness , and here I've listed some potential advantages .

Personalised training programmes are . A running coach can create and customise training plan tailored to your fitness level , goals and schedule , and this individualised approach ensures that your workouts are effective and aligned with your specific objectives .

Form correction and technique Coach can analyse , have you look at your form and provide feedback to help you run more efficiently and reduce the risk of injuries . And improved technique can enhance performance as well . Motivation and accountability . Having a coach provides that extra layer of accountability Plus .

You are paying for it as well , and knowing that someone is monitoring your progress and expecting updates can motivate you to stay consistent with your training , and especially during challenging times , goal setting and monitoring .

Now , if you are a little bit woolly in terms of your goal setting , your Coach your new running coach may help with setting realistic and achievable running goals . They'll also help monitor your progress , adjust your training plan as needed to keep you on track and prevent any burnout or injury or lack of motivation . There may be some nutritional guidance .

They might be able to offer that . Running coaches often provide advice on nutrition , hydration and recovery strategies . Proper fueling is essential for endurance athletes and a coach can help you understand your nutritional needs to support your training .

Injury prevention a coach can help you incorporate appropriate rest days , cross training and recovery techniques into your plan . I know injury can be very frustrating can also help you . Help can affect your mental health , so reducing the risk of injuries or , if you do get injury , they can offer some excellent advice .

Also , they are there for expertise and experience . Coaches typically have experience in running and training and they can share their knowledge about the different types of workouts , pacing strategies , race preparation and helping you make informed decisions about your training . Feedback and support a coach can provide constructive feedback and emotional support .

Whether you're struggling with a particular aspect of your training or need encouragement to push through a tough workout , a coach can offer guidance and motivation . Time efficiency a coach can help you make the most of your training time by designing an efficient and effective workout .

This is especially important if you have a busy schedule and need to optimise your training sessions . Also , they do provide sort of like long-term progress . A coach can assist you in developing a sustainable , long-term approach to running and fitness and they can help you build a foundation for continued improvement beyond your initial new year's resolution .

And we did have an episode where we interviewed a running coach , andrew Wren . So again , please do feel free to go back in the archive and listen to that episode . Really , really , really insightful , mindful running .

Clear your mind , focus on your love of running and practice being present during your runs , whether it's ditching your watch , listening to meditation or choosing a theme for your run . Find a way to be mindful and enjoy the experience . Remember , running is different for everyone , so be proud of your goals and don't compare yourself to others .

Now , we all know that starting a new year's resolution in the middle of winter can be tough it's cold , it's dark and motivation levels might be low . But fear not . We have eight amazing reasons why making running your new year's resolution is worth powering through the winter blues . Now . Number one running makes you more productive .

Studies have shown that exercise before work , or even maybe even after work , or improves focus and energy levels throughout the day . So by starting your morning with a run , or even having a run afterwards , you'd be more ready to tackle the task ahead . 2 . Running improves your overall health .

Not only does running aid in weight loss , but burning calories , but also a significant impact on your heart health . Research has found that distance runners have lower levels of coronary plaque , reducing the risk of heart disease . Reason 3 . Running helps you sleep sounder .

A morning run can help improve sleep quality I'm testament to that it certainly does and elevate your mood throughout the day , according to a study published in the Journal of Adolescent Health . So set your alarm a little earlier and hit the pavement to ensure a restful night sleep . Reason 4 . Running prevents winter weight gain .

So not only does running burn calories during this exercise , but it also triggers a process called after burn , where your body continues to burn calories even after you finish your run . So say goodbye to those extra holiday pounds or post holiday pounds , and maybe incorporating a bit of strength training will also help with that after burn . Reason 5 .

Running reduces stress . Regardless of the time of year , life can be stressful , but lace up those sneakers , go for a jog , because research shows it's an effective , straight stress management tool , excellent for mental health , and even a short , easy jog can do wonders for your mental well-being . Reason 6 . Running helps you make new friends .

Like any city or any local area , sometimes you can feel lonely wherever you are , but with neighbourhood run clubs or maybe your local running shop or bustling running communities , you have the opportunity to meet like minded individuals who share your passion for running .

Reason 7 . Running improves your memory . Regular aerobic exercise has shown to combat age-related mental decline by enhancing memory , language and judgement skills . Running doesn't just keep you physically fit , it also keeps your mind sharp . And last but not least , especially in this day and age , running saves you money .

So if you don't feel you have enough money to go to the gym once the weather breaks , you have the chance to run outside and enjoy the beautiful trails or roads wherever you are , so you can ditch the expensive gym membership and opt for a free training app that provides daily running routines and stretching and cross training and , as I said , do look on social

media for any advice on warm-up exercises , strengthening exercises for runners . Well , that's it for our news resolution on Brian's RunPod , and whatever news resolution you do have out there , then , please feel I hope you do accomplish your goals . Thank you very much for listening to this episode of Brian's RunPod .