Run Stronger in 2021: Make (and keep) resolutions.
Are you ready for running in the New Year? On your mark. Get set. Goal!
New year, new you
With 2020 in the rear-view mirror, it’s time to make some resolutions that will help set you up for running success in 2021. Before you dive head-first into making goals, pump the brakes and consider what you want out of running. Are you new to the sport? Your resolutions could be built around creating a reliable routine. Maybe you’re a more experienced runner and you’re aiming for more mileage, a bucket-list race, or an ambitious PR. To meet those goals, you might resolve to enhance the routine you already have.
Carlette Patterson, a renowned sports life coach and founder of Patterson Sports Ventures, says that if you want to achieve commitments, one simple way to help is to write down your goals.
“Writing down your goals anchors your focus in what you want and makes you up to 1.4 times more likely to succeed than someone who didn’t write anything down.”
In addition, Patterson suggests figuring out your performance barriers, which is anything that can get in the way of achieving your goal. She calls overcoming these barriers "Action to Change." Practise these actions, and make adjustments if necessary.
“Once your Action to Change works, it becomes a winning strategy for you.”
Set actionable goals now so you can start your best year of running on the right foot. No matter what you want to achieve while running in 2021, think of these resolutions as smaller steps to help you get there.
Resolution 1: Try something new.
We're not advocating you ditch running for cycling or swimming, although those are excellent choices for cross training. If you want to hit your goals, you're going to have to get outside your comfort zone every now and again. Do you stick to the road when you run? Consider an extra dose of nature by incorporating trail running into your routines.
If you're new to running, or if you have a regular routine but have never been competitive, signing up for a race can motivate and challenge you. Preparing for a race can help you put other goals, like increasing speed or distance, into focus. Time will tell when we'll have a proper in-person race again, but for now, virtual races are a good stand-in. It's important to know that a race isn't something you should take lightly, even if it's virtual. Our beginners’ 5K and 10K training guides can help you prepare.
Variety can keep your runs from feeling like a chore. Mix up your distance, speeds, and routes to help you stay motivated. Make a plan to hop in the car and drive yourself to a new route. A change of scenery will do the body and mind some good every now and then.
Resolution 2: Build your community.
Running can often feel like an individual sport, but it doesn’t have to be. Many people find solace in their daily runs, but if hitting a goal is a priority, you’ll find it’s much easier to do with the support of others. Enlist a running buddy to help you stay accountable or find a running club to join. Either way, you’ll find support that will keep you focused on your goals. Ask your community for daily or weekly reminders to keep you on pace.
Technology is a fantastic tool for building a run community. Strava, an app for runners and cyclists, uses GPS data to track and analyze exercise. You can share your workouts and connect with runners. Instagram and Facebook are great for documenting your progress and finding others with similar goals. Use these platforms to keep yourself accountable and to learn from your running community.
Resolution 3: Treat yourself
Running is hard, but it shouldn’t be all work and no play. One way to stay motivated during training is to give yourself rewards along the way. Did you finish your first long run of the year? Treat yourself to a massage, or mark the occasion with your favourite meal. Complete a training plan? Get yourself some new gear that will help you meet your next goal. Adding rewards to your goal planning can help you overcome burnout and keep you focused on end results.
Most of all, be patient.
The start of a new year is exciting, but sometimes motivation can be hard to find. How do you keep motivated when things get difficult? Be patient with yourself and be flexible. You're going to be sore. You're going to be tired. And that's okay. You have 365 days in 2021. Just do your best to make the most of them and remember: the rewards of running outweigh the struggles.
For more about running in 2021, check out our stories about healthy relationships with food and mental strength.