New Year's resolutions for marathon runners
by Kimberly BoginEvery year "getting fit" and "losing weight" are at the top of the list of New Year's resolutions for many Americans. But as a marathoner, you've probably already got those two covered. Here's a list of 10 other possible New Year's resolutions for the marathon runner:
10. I resolve to eat better.
Just because I'm running 50 miles a week doesn't mean I can slack off on nutrition. I look at marathon training as an excust to eat whatever I want. This year I'm going to make sure the quality of my food takes priority over the quantity. I'm also going to check in with a nutritionist for the first time ever.
9. I resolve to stretch.
I'm one of those people who never stretches. Ever. While there have been some studies that suggest that stretching doesn't prevent injury, I know that my hamstrings are tight and it affects my form. By the end of 2011, I want to be able to touch my toes.
8. I resolve to NOT talk about running with my non-running friends.
I know it's hard to believe, but my non-running friends could care less about running marathons. This year I will limit all talks of my training to 30 seconds or less. My friends will no longer be forced to listen to every detail of my last speed session.
7. I resolve to try barefoot running.
This year I will run barefoot (on grass) at least once. I might even buy a pair of minimalist shoes. I may find that I hate them both, but I won't pass judgement until I've tried.
6. I resolve to do at least one run a month without my watch, iPod, heart rate monitor and GPS.
Sometimes I need to remind myself what it's like to run for the sheer pleasure of it. This year I want to do one run a month where I leave all of my high tech gear at home.
5. I resolve to work on my core.
I know core work only takes 10 minutes a night, but lounging on the coach is so much more pleasurable than doing planks and pushups. This year I will focus on my core, and see if it improves my form and helps me avoid injury.
4. I resolve to cross train one day a week.
Running is the only form of cardio that I actually enjoy, but I'm also prone to injury. A recent study suggests that cycling and spinning can improve your VO2 max. I will take a spin class once a week in 2011.
3. I resolve to do at least one race where I'm not concerned about my time.
I tend to get so obsessed with improving every race, that I find it difficult to justify signing up for an event "just for fun." I'm going to do at least one 5k or 10k race in 2011 where my goal isn't a PR.
2. During a marathon training cycle, I resolve to do two quality runs a week and to keep my "easy" days "easy."
I'm usually able to squeeze in intervals once a week during marathon training, but I don't always get in a tempo run or hill work. This year I want to do two quality sessions a week, and make sure I don't run too hard on my easy days.
1. I resolve to set a PR in the marathon and half marathon.
In order to set a PR in the marathon and half marathon, I may need to do everything I mentioned above. Having a goal helps me focus and gives purpose to my workouts. I want to make 2011 my best year yet.
Stick to Your New Year's Resolutions
How to turn your goals into reality
By Christine Luff, About.com Guide
Updated November 21, 2008
Choose Realistic Resolutions
Picking New Year's resolutions that are not realistic for you is just setting yourself up for failure. Your chances of achieving your goals are much better if they're realistic. Of course, it's always fun and inspiring to dream, but try breaking your ultimate goal up into more manageable, realistic goals that could lead you to it.For example, you're not going to run a sub-25:00 5K if your current personal record is 35:00, but you can start taking steps toward getting faster.
Don't Take on Too Much
When choosing your resolutions, don't try to change many different things at once. You'll burn yourself out and won't accomplish any of your goals, leaving you feeling disappointed and defeated. Instead, focus on a few key goals and the steps you need to take to reach them.Write Down Your Plan
Write out your plan for achieving your goals. Writing down your resolution and the steps you're going to take can be very motivating. It will help you make your goals specific, not vague, and will force you to commit to your resolution.Set Small, Attainable Goals
If you have a really ambitious New Year's resolution, such as running a marathon, make sure that you have smaller, attainable goals with measurable results along the way. They'll help you track your progress and prevent you from getting bored or discouraged.For example, if your resolution is to lose 25 pounds, your first goal could be to lose 5 pounds. Or, if your goal is to complete a half-marathon, first try to run a 10K or shoot for a personal record in the 5K. An added benefit of setting smaller, attainable goals is that even if you don't meet your ultimate goal, you'll still have achieved other accomplishments along the way.
Make Your Goals Known
Telling friends and family members about your goals means that people will be holding you accountable and supporting you along the way. Your goals will also seem more real if you talk about them, rather than keeping them to yourself.Keep a Journal
Tracking your runs in a journal is a great way stay motivated. Even if no one else sees it, it can help hold you accountable. It's also a good place to record your goals. When you hit a rough patch in your training, you can go back and get inspired by how much progress you've made. Reviewing your positive steps will also make it harder to go back to your old habits. You can use a simple notebook to keep a journal or buy a training log that's just for runners.Use a Schedule and Get Organized
Deciding to go for a run when you feel like it isn't going to work for most people. Look at your weekly schedule and figure out when you're most likely to have the time for running, cross-training, or whatever activities are going to help you reach your goals. Get everything you need to help accomplish your resolutions, so you can't come up with easy excuses. For example, if you only have one pair of comfortable running shorts, buy some more running clothes so you can't use "my shorts are in the wash" as a reason not to run.Cut Yourself Some Slack
You're going to experiences some setbacks on the road to achieving your resolutions. Don't let one or two slips make you give up. Think of setbacks as opportunities for growth and don't beat yourself for not being perfect. Try to stay positive and get back on track.
The following post was written by my friends Isis and Lee aka, The Running Couple, and was initially posted on their blog – The Running Couple. There they talk about races and gear, running tips and tricks, and also share their unique and humorous stories about hitting the pavement.
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 forThe 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?
So, what are my goals for 2011?Well, inspired by the top 1o lists above...here are my resolutions for 2011 (but not in any particular order):
- Yoga and/or spin once a month;
- Learn to run in Vibram shoes;
- Lower my Body Mass Index: currently 25.8---I would like it to be at 21 or 22 by the end of the year and there with at least a month of 2011 remaining;
- Add an element of strength training--even if it's little to my workout 3 days a week;
- Complete at least six half marathons;
- Complete a marathon quarterly;
- Keep a running log for the year, to track total distance run--I'd like to run 1,000 miles or more this year!
- Better hydration on a daily basis;
- Volunteer for a race;
- Do one run a month without any gear--no watch, no iPod--just run!
- Read at least one book a month--ok, not running related, but mental health related!
