Beginner running goals: Building the habit

If you’re just starting out as a runner, or if you’re running after some time off, remember to take it slowly. Consistency is key and running is a habit that you should work on building up, allowing your body to get used to running so you can start seeing the benefits.

Set yourself realistic and achievable goals, such as running twice a week for the first 3 months, allowing you to build up the habit. By simply getting used to running often, you’ll naturally get better at running further and faster. This is especially important during the darker, colder months, when even getting out of bed in the morning is a challenge!

If it’s possible, schedule your runs when it’s still light outside so you can avoid running in the dark as much as possible. You should also layer up with the right winter running gear and take the time to warm up properly before each outdoor run. Of course, if it’s simply too cold outside, you can always do your weekly runs on the treadmill.

As you start getting more used to running, you can adapt and shift your goals to make them more challenging for you. You might want to increase the number of times you run every week or just run for longer on each run. Alternatively, you could set yourself the challenge of running a 5k, and then adapting your goal to beat your personal time as you build running confidence.

Advanced running goals: Building your confidence

For more established runners, your new year running goals need to be more defined to work on specific areas that you want to get better at. If you’ve already built up the habit of running multiple times a week, but you’re not seeing any improvements in your speed or stamina, this could be an area to work on.

Plateaus in performance can happen for any number of reasons, but the best way to overcome them is to switch up your training program. As Brooks running coach, Steve Cardy, explains, plateaus aren’t due to what runners have done, but what they haven’t.

“Gradually adding in some new training stimuluses to the program will usually bring results,” he revealed in our running coach Q&A. “This should be done with caution, as a new stress on the body will take the body time to adapt to. Introduce it slowly, and in no time, you’ll run through your plateau.”

This could mean that your goal is to start measuring, tracking, and beating your existing running records. For example, if you’re currently running 5k in leisurely 40 minutes, you might want to introduce drills to improve your overall speed.

You might also want to look into social running groups to give you some much appreciated motivation and friendly competition. Running with other people holds you accountable and gives you a reason to keep going and push yourself faster. After all, if you’re running with someone faster than you, you’ll naturally want to keep up – or even beat them. Make joining a running group or starting parkrun your new year’s resolution to boost your own performance.

Mixing up your training schedule

Mix up your running schedule by moving to new scenery. Whether it’s finding new run routes or incorporating trail running or hikes to your schedule, keep it interesting. Search for any nature trail running paths near you, which are significantly different when compared to running on the road, to strengthen and challenge yourself.

Hiking is another activity you could start focusing on during free weekends. While this is a much slower pace than walking, hiking challenges your mental and physical health by using a different set of skills, depending on the terrain. And the best part is it requires you to travel around to find different hiking trails. Choose from the number of stunning hiking trails around Europe to start your next adventure.

Bigger running goals: Preparing for a bigger race

For established runners, you might choose the new year to take part in a race that you’ve always wanted to do. Whether it’s a full marathon, half marathon, or even a 10k run, preparation is key. A world record-breaking 1,133,813 people applied in the public ballot for the 2026 London Marathon, so if you’re one of those runners, you might want to take these new year goals into consideration.

Being mentally prepared is just as important as being physically ready for your race, to make sure that you’re used to completing lengthy runs without ‘hitting the wall’. And, if you do hit that wall, you should have a plan in place on how to move past it and keep going.

When you’re preparing for a race, it’s important to listen to your body. While training and choosing the right foods to eat is one of the most crucial aspects, you should prioritise resting and recovering. This means that you’re prioritising days where you don’t run at all (rest days), you’re not pushing yourself during every run, and that you also take the time to go on ‘easy’ and fun runs, to remind yourself why you enjoy it so much.

If you’re really serious about reaching these more challenging new year goals, you might want to consider updating your running gear. While it’s not advised to run in old, worn trainers, it’s also a bad idea to wear them fresh out the box for your marathon. The right running trainers for you depends on your running style, your gait, and even your bone structure. Take the time to figure out what shoes are best for you before you test them out. After all, you don’t want any blisters or sore toes during your big race!