As the calendar page flips to January first, most Americans will unsurprisingly set a New Year’s resolution. Many of these post-holiday promises will include being more active in the coming year—to move more, to sit less, to take the stairs in lieu of the elevator, and maybe even to sign up for a race.
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You, on the other hand, likely won’t feel that gravitational pull to pledge more movement. I mean, you’re already logging double-digit miles each week. You’re active most days—if not every day. Sure, increased fitness is the most common resolution among the general population, but doesn’t that mean that we, as highly motivated runners, can get a pass on the tradition? When it comes to fitness, we’ve already proven that we’re up to the task.
But if you look at the science, the answer is clear: Runners can and will benefit from setting a New Year’s resolution. The trick is doing it the right way.
While we all daydream about breaking the tape, the truth is that very few of you reading this will ever finish on the podium. (Sorry, just being honest.) Does that mean we should all quit? No way. But setting a goal that is challenging yet attainable can actually improve your performance along the way, suggests a study published in Mens Sz 8 Adidas Ultraboost Ultra Boost All Terrain Running. Researchers looked at available marathon data from 1970 to 2015 and found that younger runners improved as they crossed into a new age group and the Boston Marathon qualifying time became more attainable.
one of the most popular street-style shoes during fall 16 fashion month additional research shows that gunning for a specific finish time that’s just a little beyond your expected finish time can push you to run faster. Plus, the goal itself helps quiet the doubts that can creep up in your mind. Young elite athletes who attended an hour long goal-setting session for 12 weeks had less fear of failure than those who didn’t, according to a study in the International Journal of Sport and Exercise Psychology.
My take: Set specific goals that are tough but doable. Intention is half the battle; the other half is sticking with it in the long run (literally). Here are three essential components that can keep you on track.
Goal-Getting Gear
1. Having Fun
What makes you smile? Does racing light your fire? Or maybe it’s a solo jaunt on ritmo roads in the quiet countryside? Whatever it is, pinpoint what makes you happy and add more of it to your routine. A 2017 study found that runners who smiled during exercise had a lower perceived rate of exertion than those who did not. Translation: Smiling makes running feel easier.
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2. Forming a Community
Although heading off to run solo is far better than sitting on the couch, those who engage in community-based fitness programs have been shown to be more compliant with exercise. Grab an accountabili-buddy, join your local running group, or show up to a track night. Doing so will mean you’re much more likely to escape the sofa. Motivation comes in many forms, so try out different types of social running to nail down what works.
Black Leather Premium Warm Lined Boots: An exclusive running partner is great—until he or she gets injured or goes on vacation, and you’re suddenly a solo act. That’s why having multiple training buddies you rotate through is smart if you love partner runs. You might have one chatty partner for slower-paced long runs, but one performance-focused bud for speedwork days, says Andrew Allden, women’s cross-country coach at the University of South Carolina in Columbia.
The Fun Run Crew: Running with a group can be a very effective training tool that helps you stay interested by making running a social experience. First, search for what options you have available in your area. Then reach out to see if the club matches your goals—like how often and what days they meet, or if there are fun perks like postrun tacos or beers.
The Competitive Coached Club: If you’re looking for more structure than fun, a coached club might be right. “The common misconception is that clubs are only for good runners. Actually, clubs are how runners get better and improve,” says Steve Vaitones, managing director of USA Track & Field New England.
3. Setting Goals
Whether it’s a mile or a marathon, we already covered how setting a goal can inject your running life with new energy. But committing to a specific event six months in the future, preferably one slightly outside of the comfort zone, will better help you maintain focus. Look for a race in early to mid-summer that inspires (and maybe even scares) you a bit.
If all that’s not convincing enough, we should keep at this running thing all year because it is among the most effective forms of preventive medicine. Studies show runners experience decreased risks of heart disease, depression, and even certain types of cancer as compared to less active people. Although landing a podium position someday would be a nice perk, the real benefit from running lies in the medicine of consistent movement, day after day, year after year.
