New Year’s Resolutions for Runners: Tips to Level Up Your Training

New Year’s Resolutions for Runners: Tips to Level Up Your Training

As the new year begins, runners everywhere are lacing up their shoes with renewed determination. Whether you're a seasoned marathoner or a casual jogger, the start of a new year is a perfect opportunity to set fresh goals and adopt habits that will enhance your running journey. Here are some simple yet effective resolutions you can incorporate into your training to improve your performance and overall running experience.

1. Ignore the "New Year New Me BS" and the "Online Running Binfluencers"

Let's faced it. Your social media feed will be full of this crap so swipe on past it.

2. Set SMART Goals

Before diving into specifics, start with clear, Specific, Measurable, Achievable, Relevant, and Time-bound goals.

Example: Instead of saying, “I want to run faster,” set a goal like, “I want to shave 5 minutes off my 10K time by July.”

Breaking larger goals into smaller milestones can keep you motivated and on track.

3. Incorporate Strength Training

Running is a full-body activity, and strong muscles help you run more efficiently and prevent injuries. Add strength training to your routine 1–2 times per week.

Focus on core exercises like planks to improve stability.

Try leg workouts like lunges, squats, and calf raises to enhance power.

4. Prioritize Recovery

Recovery is just as important as running. Make it a goal to focus on the following:

Stretch daily: Incorporate dynamic stretches before running and static stretches afterward.

Rest days: Plan at least one rest or active recovery day per week to allow your body to rebuild and strengthen.

5.Experiment with Cross-Training

Mix up your workouts to build endurance and reduce the risk of overuse injuries. Activities like cycling, swimming, or yoga can complement your running routine while keeping things fresh and exciting.

6. Add Speed Work and Hill Training

If you want to improve your pace and endurance, start including speed workouts or hill sessions once a week.

Speed workouts: Try intervals, such as running 400 meters at a fast pace followed by 200 meters of walking or jogging.

Hill training: Run short hill sprints to build strength and stamina.

7. Try a New Distance or Race Terrain

Challenge yourself by signing up for a different style of race or aiming for a new distance. Whether it's your first 5K or your next marathon, having an event to work toward can keep you motivated throughout the year.

8. Listen to Your Body

Most importantly, make it a priority to listen to your body. If you're feeling fatigued or experiencing pain, don't push through—it’s better to rest or adjust your training plan than to risk injury.

Small Changes, Big Impact

As you embark on your running journey this year, remember that progress comes from consistent effort, not perfection. Incorporate one or two of these tips at a time, and celebrate every small victory along the way. 

My personal running resolutions are:

• not put finish time based pressures on myself this year.

• get better at stretching (not getting any younger)

• write at least one of these blog posts per month (not including race blogs)

What are your running resolutions this year?