Coach Alana: Keep On Track with your Running Resolutions

If you are like me, you have probably set a number of “running related” resolutions. If you are also like me you have probably made and broken those resolutions before. Now, I typically am not one to make a specific New Year’s resolution. Usually, I am one to set new running goals each training cycle. This year the start of a new cycle happened to sync up with the start of 2019. Just like you, I  have big goals for 2019. Unfortunately, some of my processes to reaching my goals I have already botched. As much as I’d love to be a perfectionist, I recognize that I’m going to fall short. However, I know effective strategies for not letting a resolution or goal hit rock bottom. Here are some tips to follow if you want to keep on track with your running resolutions.

1)  Don’t let failure be final- Did you miss your run? Forget to do your core? Slack on stretching (raising my hand high here)? The easiest way to get discouraged is to believe one slip up ruins your whole goal or resolution. Consistency is key. As much as we hate it, perfection will not happen, and perfection should not be the standard. One day is not 365, be patient with yourself and get back on track. In college, I once believed one bad workout ruined whatever my next race would be. That was a very irrational thought process. Goals will be achieved by an entire body of work, not just one moment.

2)  Find some accountability- Coaches, training partners and even just some occasional running buddies will be some of your biggest blessings. Surround yourself with people who want to see you succeed or will push you to be better on a daily basis. The wonderful thing is, most runners are fairly happy and level headed people, and if you encourage them, they are likely to do the same for you.  I know that I have a coach and a group of running friends that will lift me up when I’m down. If you don’t have that now, join us for one of our weekend long runs and meet some new local runners!

3) Follow a plan and write it down-Whether you have a training log, track your workouts on Strava, or keep a goal journal, have a plan and write down what you accomplish or do each day. I promise you, it is easier to complete a run or follow a strength routine if you know what your plan is. Improvement is easier when you have steps to follow, and it is simple to track progression when you record your process! You can even record some of your smaller process goals (i.e. actually stretching an adequate amount or getting 8 hrs of sleep a night). This can provide you with insight later in your training. (i.e. having your healthiest training cycle ever and seeing you mastered the “little things” 90% of the time). Have a plan, write it down and hold yourself to it.

These steps are important components to finding success and fun in your running. Whether you are an experienced runner or just looking to get out there and improve fitness, take it day by day, surround yourself with good people and have a plan. If you are struggling with any of these ideas, let us know how we could help you reach your running resolutions for 2019!




  1. Michael Smith's avatar
    Michael Smith
    | Permalink
    Good post.

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Brandon York

When I finished my collegiate cross-country and track career, I felt burned out and unmotivated to continue running. As a result, I quit running for over 2 years and, as expected, lost a lot of conditioning during that time. I was out of shape. Eventually, when I decided to start running again, I needed a coach and motivation. Enter the guys from My coach Will lit the fire in me to get fast again! In a little over 2 years time, he took me from a high school level fitness to beating my college PRs in the 5k and 10k and even running well in longer races like 15k and 10 miles. With his guidance, I now have a realistic chance of qualifying for the 2016 U.S. Olympic Marathon Trials!

I firmly believe that this team at can do the same for you - whether your goal is to take down old PRs, win your age group at a local 5k, or be competitive on a national level.  They’re the best.