New Year Resolution Success for Runners

Every year, millions of people set goals for the new year around this time. We decide what we are going to do differently for the new year, and wait till January 1 to start. Then many of us (most of us?) end up falling off the wagon a few months in. Below we talk about ways you can stick to your goals.

General tips for your resolution(s)

• Make them realistic - something you can actually attain
• Allow yourself time to accomplish them
• Focus on the process, what you’ll accomplish, not just the result

Ideas for your New Year resolution

Be active

• Commit to doing consistent activity
• Become a runner
• Accomplish a new running distance
• Get a Personal Record on a distance you already have competed
• Qualify for a specific race

Improve your nutrition

• Start eating more veggies/fruits
• Cut down on sugar consumption
• Prioritize fitting in the right kind of meals
• Put emphasis on the quality of food you put in your mouth

8 Tips for nailing your resolutions

1. List out pros and cons

One way you can build some motivation for your new goal(s) is to list out the pros and cons of accomplishing it. More specifically, what will happen near-term and long-term if you don’t accomplish it? What are the near-term and long-term implications if you do accomplish it? Chances are, there will be things on both sides that will drive some self-motivation

2. Use technology

There are so many apps and wearable devices out there on the market today that the information needed is right there in your lap. With technology  that measure everything from nutritional intake to quality of sleep, we have everything we need to make good decisions and stay on track. Take advantage of this technology wherever possible to keep yourself going.

3. Have a plan

It’s one thing to say you are going to do something. It’s quite another to actually do it. If you don’t have a plan on how you are going to accomplish your goal, you likely are not going to accomplish it. Sit down and spend some time planning out what kind of things will help you accomplish what you are setting out to do.

4. Tell others publicly

We’ve talked about this one before. It’s a fact that if you tell people you are going to do something, you are more likely to go through with it. Even better, tell them along the way how you’re doing. Send them updates on your training or weight loss. “Ran for 30 minutes today”. “Lost 2 pounds this week”. Keep yourself honest and let them celebrate with you. Who knows, you may motivate them to go for it as well.

 5. Sign up for something

Raise the stakes and sign up for a race or something that increases your odds of going through with something. For example, if you pay $100 for an entry for a race, $300 for a plane ticket, and $200 for a hotel, chances are you will make every effort to get ready for and attend that race. Use that power to your advantage.

6. Allow for setbacks

A lot of people set a resolution and do well for a few weeks, then fall back for a few days. When this happens, many of us just stop. Decide ahead of time what this might look like and how you will get back on track when it happens. For example, if you are losing a couple pounds a week and then have a bad weekend, maybe your plan can be the day following you should plan out every meal and not eat out at lunch. Decide what would work for you to stay on track, and implement it when necessary.

7. Set milestones with rewards

Many resolutions can take months to get to the end goal. Setting your only milestone that far away and not rewarding yourself more frequently can often be the difference between failure and success. Instead, set milestones that are challenging but easily accomplish-able, and at a duration that is relatively near-term. Allow yourself to celebrate with something that will give you a sense of a small win.

8. Have a plan for after you’ve obtained your goal maintain goal

So, you’ve reached your goal, now what? If you haven’t planned for what happens next, there is a good chance you will slump right back into bad habits. Decide what your steps will be to maintain your progress, and how you will continue to build upon that progress. Keep it going!

Whatever you do, don’t give up! Let’s make this year the best year by setting yourself up for success!

Happy training!

Dan Cuson
USAT Level 1 Coach
www.runfit365.com