Whether you’re a new runner, short distance or a long-distance runner, you need running goals to maximize your health, support muscle and bone health and strength and keep you motivated and mentally happy. When the new year approaches, many runners set resolutions to hit new personal records, such as cutting down their kilometres time, running faster or longer. While these resolutions can be great motivators, it’s also important to take care of ourself, physically and mentally to be as healthy as possible and continue to enjoy running all year long.
1. START MEDITATING REGULARLY
If we’re planning for running a long race, having the strength and endurance to finish it is only part of the running support. But it’s also essential to quiet our mind and develop self-control over our thoughts, especially negative ones, to run consistently and complete difficult runs. Meditation is proven to help manage pain, de-stress, and enhance mental resilience, so to perform some meditation regularly, it is the ultimate self-care practice for a runner. When we first started running, to begin slowly and find a meditation plan, we could commit to over a few months.
2. MAKE CONSISTENCY A GOAL
If we’ve struggled to stick with a running schedule in the past, we should make a resolution to become more consistent. One of the best ways to become a more consistent runner is to create a running schedule we commit to sticking to over the first three months of the new year, and also to focus on our races schedule and distance. We should set a reasonable goal for us to complete in that timeframe and chart we progress in a journal for additional encouragement. Once we see our progress, and fitness, we won’t want to stop.
3. TAKE CARE OF YOUR FEET
Taking care of our feet takes just a few minutes out of our day. Meanwhile, foot injuries and issues can set us back on our running progress and goals. Here is a quick look at 3 common issues for our feet and how we can prevent them in 5 minutes or less:
· Wearing moisture-wicking socks can help prevent athlete's foot.
· Stretching our feet can help avoid injury and muscle strain.
· Wearing blister-free socks can help prevent painful, infection-prone blisters.
4. JOIN A NICE RUNNING GROUP
Another great self-care practice is to join a nice running group, as it can increase our motivation and connect us with other runners, which is super motivating. If we’re looking for new friends with similar interests, a running group is a great place to start. The chance to make friends, a running group will help us run with other people who can give us extra encouragement to reach our goals. In 2023, give a running group a try and reap the benefits of other runners motivating you to be your best fitness level.
5. COMMIT TO STRETCHING EVERY DAY
While most runners know they should stretch after a run, many don’t make time to stretch every day, especially when they haven’t gone on a run. A great daily stretching routine can help us stay injury-free and increase our overall flexibility. As a result, it’s essential we make stretching a priority during the new year. We can find tons of stretching routines online designed for runners, and we might even want to jump into a virtual yoga session on our day off to really upgrade our stretching level. And to do some foam rolling a few times a week will also support great muscle flexibility and avoid injuries.
6. WORK ON BUILDING STRENGTH
Body and core strength training weekly sessions help runners prevent injuries, by strengthening muscles, core and connective tissues, so they can withstand the repetitive nature of the running sport. Actually, it doesn’t require super heavy lifting. Some research found that people made similar strength gains whether they lifted light, moderate, or heavy weights. All we need are two to three strength/core sessions per week to boost our performance, strengthen our muscles and core, which will also support our overall health. These are pretty solid reasons to make a regular strength training routine, one of our goals for 2023.
7. TRY NICE TRAIL RUNNING
If we’re always running on a treadmill or around our neighbourhood, we might want to switch it up every once in a while by adding trail running into our routine. Since trail running gets us out in nature and gives us a fresh environment, it can be incredibly refreshing mentally and physically. Spending time in nature can reduce stress, improve concentration, and promote happiness. Due to all the benefits of nature, we should make a resolution to do some trail running and add to our running schedule in 2023.
8. TREAT YOURSELF TO HIGH-QUALITY RUNNING GEAR
Instead of sticking to our old pair of running shoes or socks that are falling apart, we should treat ourself to some high-quality running gear that our body and feet will appreciate in the new year. By investing in a new fitness tracker or some specialty running shoes, we will be committing to continue running all year long. Plus, new gear can improve our performance. For example, anti-blister running socks can help prevent blisters and make it so we don’t have to spend a few days not moving for recovering.
Focus On Health And Fitness, Meditation, Stretching, Strength Body/Core Workouts, And Enjoy Feeling Better Mentally, Physically And Nice Runs!