Hit your running goals of 2023!

Are you already falling off of your plan to take advantage of the New Year? You’re not alone. Every January, millions of people commit to running goals. And each of them truly believes that they’ll be able to achieve those goals. In reality, only a small percentage are successful. So, how can you make sure that you’re in the small percentage of those who successfully reach those running goals?

What Typically De-Rails People?

This article isn’t going to be about the “rah-rah” that typically accompanies this subject. Instead, I want to dive into the most common reasons people fall off of their fitness or health journey. By understanding these common missteps, you can make sure to avoid them yourself.

1. Biting Off More Than You Can Chew

While it’s ambitious to set a big goal, you need to make sure it’s attainable. If you’re over-reaching with your resolution, it’s likely that you’ll feel burnt out and fall short. Being realistic with your running goals also means being realistic in how you plan to get there.

Let’s say you want to run a half-marathon this year. That’s great! If you’re currently only running 1-2 days per week, but follow a training plan that requires 4-5 days of running, then you’re over-reaching. Sure, you might be able to will yourself to 2-3 weeks of this new schedule, but eventually it will feel overwhelming.

This is one of the big reasons that there is such a drop-off in gym-goers midway through January. People commit to going to the gym 4-5 days per week, thinking that’s what is needed to reach their goals. Inevitably, a few weeks in, the percentage of people staying consistent plummets.

2. Lacking Full Accountability

The vast majority of people make their resolutions to themselves, without even writing them down. As tacky as it may seem, just writing them down makes a HUGE difference.

Not having accountability creates a slippery slope for most. Again, willpower is typically used to power through some of the tougher days or workouts. But this has a short half-life. Unfortunately, this leads to the all-too-common moment of sitting in bed debating whether to go run or not. When it’s cold, or you just don’t have the extra energy needed to get out of bed, feeling accountable to something or someone will be the needed push to get you up and moving.

Don’t believe me? Think about how easy it is to clean your house when you have company coming over, compared to when it’s just you at the house. When someone else is involved, you’ll make that much more of an effort. Over time, this really does add up.

3. Aches and Pains

It isn’t easy to meet your running goals if you get derailed by aches or pains. When you have a sudden uptick in the amount of training/running you’re doing, you’re much more likely to end up with an overuse injury. These come in all shapes and sizes, but we typically see an increase in plantar fasciitis, Achilles tendinitis, and general knee pain in January and February.

When these nagging aches arise, it can feel frustrating. You’re trying to make a change in your life, and yet, your body just doesn’t want to cooperate. As a result, you’ll either end up sidelined, or trying to push through it. Neither of these outcomes will help you get to where you want to be.

What Can You Do To Stay on Track?

Now that you know what you’re up against, how can you overcome these barriers to make 2022 the year you finally hit those fitness goals?

1. Make it Digestible

If you haven’t yet, pick up a copy of Atomic Habits by James Clear. It’s a powerful book that details the science behind behavior change. In it, Clear speaks to the need to make things simple and easy to aid in the formation of habits. We’ll use a line of his thinking below.

Let’s say your goal this year is to run a half-marathon. What do people who run half-marathons do? It might seem obvious, but they probably put on their running shoes and go outside most days of the week. So, rather than making your goal to run 5 days per week, how about making it putting on your running shoes and going outside 4 days per week? It seems silly, doesn’t it?

The power lies in the ease of the commitment. If you put your running shoes on and simply go outside, chances are you’ll decide you can at least walk a bit. And once you’re walking, you’ll probably realize that running wouldn’t be too difficult either. But the fundamental step to either of those outcomes is first lacing up your running shoes.

For a bonus, make it convenient to put your running shoes on. Or make it inconvenient to put on your work shoes. Try leaving your running shoes inside, but your work shoes in the car. In order to get to your work shoes, you’ll have to lace up your running shoes each day. Even though that action seems small, it’s something that you and all other half-marathon runners will have in common.

2. Find Someone To Hold You Accountable

The power of accountability can’t be overlooked. For this, however, I strongly recommend relying upon someone you don’t typically. It’ll be easier to share a goal with your spouse than your boss, simply because of your relationship with both. This is why your work goals tend to get accomplished faster, or more routinely, than your chores at home. You know that you’ll be held accountable by your co-workers and manager. Your spouse, on the other hand, loves you and is more likely to let you off the hook.

Personal trainers and running coaches are incredibly helpful in helping you to reach your fitness or running goals. We tend to think that the expertise of these individuals is what we need. While that’s true, the money you commit and the accountability relationship you form with them is just as (if not more) important. If you have the means, I strongly recommend using their services. Simply having someone who will be asking you whether or not you held up your end of the bargain goes a long way.

Another option is to make your goals publicly known. The more people you tell, the more you put yourself out there. Fear and shame are powerful motivators. If you tell all of your friends you’re running a half-marathon, you’ll be that much more invested.

3. Go Slowly and Be Proactive

How can you be sure that aches, pains, or injury doesn’t derail you from your goals? First, make sure your training program is sound. There are tons of free programs out there, but if you’d like one that is customized for you, we offer running coaching and personal training services.

Second, commit to taking better care of your body. Much in the same way that our cars need periodic oil changes and tire rotations, our body needs routine maintenance as well. By being proactive, you’re more likely to stave off the typical aches and pains that slow down progress and create frustration. We offer running assessments and pre-hab appointments to help identify these potential barriers to your goals.

The Take-Home Message

To reach your goals, consistency is key. But rather than simply trying to will yourself toward consistency, tee yourself up for success. Make the right choices easier than the wrong choices. Do something small each day that aligns with who you’re trying to become. And enlist the help of others to hold you accountable. With those things in mind, there’s no reason you can’t achieve the goals you set out for yourself in 2023.