7 New Year’s Resolutions for Runners—and how to keep them

Runners high five after completing a run.

As 2023 rolls to a close, it’s time to start thinking about setting goals for the year ahead. Not sure what to do? No problem. We've compiled a list of seven resolutions every runner needs.

1. Create a consistent running plan.

Consistency is key to improving fitness and sticking with something. While sure, you’ll experience some fitness gains from running haphazardly, lasting and life-changing benefits come about after developing a healthy habit.

A group of runners sit on a bench, laughing and talking.

2. Train with a group

We’re stronger together. As a brand dedicated to growing community, we understand first-hand the importance of finding your people. And when it comes to training, it turns out there’s science to back it. According to a recent study, when you work out with a group, your levels of emotional, mental, and physical stress are much lower than they would be if you worked out alone.

Training with a group can also be more fun.

Many running groups offer social runs like a weekly pub run, run n’ brunch, or run + coffee. If your local run club doesn’t have social runs, start your own! This will keep training fresh and interesting, so you’re more likely to stick to it.

3. Incorporate strength work

Running is a repetitive forward motion. Without incorporating a balanced strength-training plan, it’s easy to experience muscular imbalance and injury. But weight training doesn’t always mean throwing around heavy weights in the gym. A group fitness class might be exactly what you need, instead.

4. Start a meditation practice

We promise we’re not getting woo-woo on you. But seriously, meditation will make you a better runner (and a better person, too). That's because meditation helps you to de-stress, cultivate compassion, and feel calmer and more in tune with the present moment. When it comes to running, meditation also helps you manage pain. Meditate your way to a new PR? Maybe so!

A runner pins on a race bib.

5. Set a race goal

If you want to accomplish your goals, you need to set specific, measurable, attainable, realistic, and time-focused goals. We recommend setting a PR goal in a race distance you’ve already completed and then setting a new distance goal for later in the year. Perhaps you’re shooting to break your 5K PR in the spring and then working to complete a half marathon in the fall.

6. Stretch every day

We’ve written about the balance of strength to flexibility before. But we’ll say it again and again because it’s that important. Incorporating a few key stretches after every workout will help to keep you injury-free.

A man uses a Therabody massage tool on his leg.

7. Perform self-massage after every hard run

Massage feels good and helps us recover faster by improving circulation, decreasing inflammation, and reducing muscle tightness. Spending five to 10 minutes after each workout with the foam roller or massage tool can break up muscle knots and adhesions, keeping muscle fibers aligned.

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