We’re well into the first month of 2020 and I must say — never have I felt such optimism and apprehension towards the future all at once. For me, I prefer to focus on the things in my life that I can change rather than those that I can’t. The first thing I think of outside of my role as a partner with REI Nation is my health and fitness.
Wait a second (you might say), isn’t Chris super into health and running?
I am! That doesn’t mean, however, that I don’t have room for growth. As we move on into 2020, it’s valuable to remember that experienced runners as much as the couch-to-5kers need to make and value goals for themselves.
Here are just a few that I have found and continue to find helpful along my fitness journey.
5 New Year’s Resolutions for Endurance Runners
1) Tackle a New Race
One of the easiest things you can do this year is simply sign up for something new. You can still take part in your favorite runs and races, but doing something new will add a sense of freshness, surprise, and even challenge to your routine. You don’t have to choose a prestigious race, but incentivize yourself, perhaps, by planning to travel. Let your race roll into vacation time in a new city after you’ve gone the distance.
A new race will help you network with new runners, experience new climates and challenges, and inject some much-needed hype and excitement to the everyday training grind.
2) Try a Triathlon
If you feel like you can run just about any race without breaking a sweat (figuratively, I think we all break a real sweat!), up the ante even more. Sign up for a triathlon! It will force you to grow in areas that you have perhaps neglected. Work new muscles with cycling and swimming. Give yourself this real challenge for the year. Triathlons are incredibly rewarding and beneficial for endurance runners.
3) Get Someone Else on Board
This year, think beyond your own fitness. Perhaps running and working out can become a new activity to do with your spouse or friends. I know — trying to talk non-runners into running is tough. Practice your coaching skills and truly mentor someone else as they begin their fitness journey. Share the struggles and celebrate the milestones. Running is always more fun with friends, and what better gift to give than the tools for lifelong fitness?
4) Cross-Train
I’ve written at length about the immense value of cross-training for endurance runners. As a quick refresher, cross-training expands your aerobic base (running endurance) by offering supplemental exercises that strengthen muscles. Because you’re building strength and endurance, you will be less prone to fatigue and burn-out: not to mention injury.
It’s about becoming an all-round athlete. This is especially helpful (and necessary) if you wish to participate in a triathlon. Don’t think that fitness in one area will translate to the next. Focus on running, yes, but supplement your training with both other types of aerobic exercise and strength training.
5) Prioritize Consistency
I understand — we’re coming off of the holidays where pies, cookies, and lazy evenings under a warm blanket took centerstage. But we’re in the new year now, and it’s time to debut a new you.
It’s easy to say that you’ll run three, four, or every day of the week. It’s another to have follow-through and long-term consistency. The key here is to give yourself sustainable goals. It’s especially important for new or inexperienced runners who may take longer to reach goals and will be more prone to breaking the new habit before it’s fully-formed.
You can foster consistency by giving yourself those smaller, achievable goals. This isn’t to say you don’t push yourself, but it is to ensure that you can work up to bigger, better habits. If you jump right in with a difficult and distant goal, you are more likely to become discouraged over time.
Whether you begin running for the first time and do it in sprints between walking, you add a few more minutes to your workout time, or you make it one mile more, celebrate these victories. Don’t sabotage yourself by setting unrealistic goals for where you are right now. Instead, have one big goal and many smaller goals that lead up to it. Goals you can accomplish one at a time and be proud of.
As a runner or athlete, what are your resolutions for 2020? Share them in the comments.