by Lee on December 28, 2009
I previously posted a list of resolution ideas for runners in 2010 and now for the tough part…sticking to your resolutions. Here are a few simple strategies to help you succeed in 2010.
- Choose realistic expectations: This is the big one. Setting unrealistic goals in 2010 is just setting yourself up for failure. It is always fun to dream big, but try breaking up your dream into manageable goals. For example, if you barely completed a 5k this year and can’t swim, maybe completing an Ironman Triathlon isn’t in the cards this year. Instead focus on increasing your running distance to 15k and enrolling in swimming lessons at your local gym.
- Write down your plan: Write down your 2010 resolutions and the steps you are going to take to achieve them. Make sure these steps are smaller goals that have measurable results. Post these everywhere around your home and work. This constant reminder will help you focus and accomplish your goals in 2010.
- Tell everyone: Telling friends, coworkers, and family members your 2010 resolutions means that people will be holding you accountable and supporting you along the way. There is no better way to keep me on track as my friends and family hold me to everything that comes out of my mouth! Another solution is to share your resolutions with your running buddy and make a pact to hold each other accountable. This was taken care of for me with a thing called marriage. My running partner (Isis) is my biggest fan and always keeps me on track to achieving my goals.
- Start a schedule: Your resolutions are set…time to get organized! Developing a schedule can really help with time management as you cross the start line in 2010. Take a look at your normal work week and see when you could fit in workouts to help achieve your goals. Keep track of your progress to help you stay motivated throughout the year.
- Be easy on yourself: Setbacks are going to happen. Don’t let one or two shortfalls get you down. Think of setbacks as growth opportunities and get back on track. No matter what, STAY POSITIVE!
- Reward, reward, reward: Treat yourself to something special when you have accomplished a step in your plan or maintained your resolution for a month. These small rewards are great for motivation and can keep you on track to completing your goals.
Now it’s up to you. Make 2010 your best year ever!
by Lee on December 21, 2009
As the end of 2009 draws near, most of us will start to reflect on our accomplishments (and maybe shortfalls) this year. As we look to the future, it is time to develop our 2010 New Year’s Resolutions! As a runner, I always like to set goals and have included some ideas for your list.
- Run for a cause: I can’t think of a more rewarding goal than this. There are thousands of organizations out there that would love to have you help raise awareness for their cause. Some of our favorite races are the Susan G. Komen Race for the Cure® and the National MS Society’s Walk MS and Bike MS. Another one that I am thinking about doing next year is the Leukemia & Lymphoma Society Big D Climb on January 30, 2010.
- Volunteer for a race: I think that every runner needs to experience the other side of the race. Race organizers and volunteers do a TON to make sure you have a great experience. Take a little time and give back.
- Introduce someone to running: Inspire someone else to take up running. You can usually do this without even trying. Just speaking to your friends about the benefits and joys of running can be motivational fuel.
- Make it social: Get out there and meet fellow runners. Join a running club or head out to a “Tweet Up” for runners. The bigger your running network grows, the more you will learn about the sport and the better runner you will become by training with others. Fellow runners can also share their favorite products and give you the motivation uplift you need when hitting a low point in your training regime. Better yet, get your family involved…it works for The Running Couple!
- Set a PR: ‘Nough said. Nothing like breaking your previous records to feel a sense of accomplishment in 2010.
- Injury-proof your body: This is a big one for me this year. I haven’t had an injury that has taken me out of running yet, but I have seen a lot of my friends go on the IR this year. I plan to really strengthen any weak spots and insert a higher level of cross-training in my training plan. Wouldn’t everyone like to make it through 2010 with no injuries?
- Switch it up: Running one race length over and over can get boring. Add a little variety this year by switching up the distance or terrain. You could even sign up for a bike event or triathlon!
- Enter a race at a dream location: What better motivation than running a race at a dream location? Not only do you get to accomplish a resolution, but you get your reward instantly! I am already jealous of some of our fellow runners as they are jetting to Greece in 2010 to complete the 2500th anniversary of the Athens Marathon. Maybe we will tag along…
- Take up yoga: I know, I know…yoga is for girls right? WRONG! Not only does yoga help increase flexibility, it can also reduce soreness and help speed up recovery. Here is a great sequence of yoga poses from Runner’s World to help you increase your flexibility in 2010.
- Better nutrition: You are only as good as the food you ingest, so take care in selecting your diet for 2010. This resolution can span all activities of running. Nutrition decisions for runners include hydration, electrolyte replacement, eating for recovery, fueling up for your race, etc. A great idea is to keep a diary of foods that you consume and the corresponding performance of your following runs. Experiment and try new things…you just might find your new favorite.
That’s it. Get out there and start planning for a great 2010! What are your 2010 goals?
