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By now, the corks have long been popped, the streamers swept away, and we’re well into the depths of winter. And if you—like so many others—made a running-related resolution before the ball dropped at midnight, you may be having some second thoughts. That is, if you haven’t already left your ambitions by the wayside.
The good news: It’s never too late to get back on track and refocus, whether your goal is to run your first marathon or to finally get your qualifying time for Boston. “People love making New Year’s resolutions because there’s a world of possibilities ahead, not just in running but also in other aspects of your life,” noted Vanessa Peralta-Mitchell, a certified run coach and the creator of the Game Changers program, which seeks to include more diversity in the run-coach community. “But there are plenty of things that can sidetrack you along the way.”
Whether that’s a lack of time, dwindling motivation, or nagging muscle aches, we’ve got the strategies you need to rev up your running resolutions and achieve your 2024 goals.
Write it down
Setting a tangible goal, be it a half-marathon PR or a monthly mileage mark, is a great first step, but putting it down on paper makes it more likely you’ll get it done. In fact, research has shown that people who write down their goals are 33 percent more likely to achieve them than those who do not. “You can do this almost anywhere,” said Peralta-Mitchell, “on a sticky note, in a journal or planner, on your phone. The act of having those words written down makes it more tangible.”
Spread the word
It’s not bragging to share your plans with friends, family, co-workers, the barista guy—the more you put it out there into the world that you have a training ambition, the more accountable you’ll feel, said Peralta-Mitchell. “People may even start to ask you about it and check in to see how you’re doing—so that’s more motivation to keep it up,” she added.
Sign up
If a specific race or distance is on this year’s wish list, put your money where your mouth is and get that registration in early. “You can then start to work backward from race day and set up smaller milestones along the way that will help you get to the starting line,” said Peralta-Mitchell.
Get support
Running’s not always an individual sport—the more teammates you have, the more committed you’ll be. “It can sometimes feel like you’re on a solo journey, but once you connect with others, you realize you aren’t alone,” said Peralta-Mitchell. It can help to join a run club or find a running buddy, she noted: “When you have others counting on you to show up, there’s a lot more motivation to get out there.”
Find clubs through your local running store, which may even organize its own group runs. And if your budget allows, a run coach can be a huge asset. “A coach is your partner in helping you to reach your goals, and will help adjust your plan should you need to make a change along the way,” said Peralta-Mitchell.
Account for challenges
Your year may have started as a blank slate, but plenty of issues can put you off your training plan, from a sick kid to an unexpected work project to an unavoidable household task. “Know that things will come up, and try to find ways to work around them or come up with an alternative way to get your training in, even if that means shifting your schedule or adjusting your mileage,” said Peralta-Mitchell.
Don’t just run
“Warmups and cooldowns should always be part of your routine, and don’t forget to add in stretching and foam rolling,” said Peralta-Mitchell, adding that it's important to remember time off is just as important as time on. “You’re only as strong as your rest days. Your body needs that time to recover.”
Treat your body right
Whether you’re a rookie or a seasoned pro, any new training plan is going to challenge your body in new ways—which often leads to some aches and pains. “When you push your muscles past your everyday activity levels, they try to keep up with your demands by getting stronger,” explained Sarah Bunger, a research-and-development lead at Sanofi, the company that makes topical muscle and joint pain-relief brand Icy Hot. “The new workout causes microscopic damage to the muscle, and a newer, stronger muscle fiber is rebuilt in its place.” You’ll typically feel this microscopic damage, known as delayed-onset muscle soreness (DOMS), 24 to 48 hours after a tough workout, whether it’s a speed session on the track or a long mileage day. “It’s a completely normal response to new or increased-intensity workouts,” she added.
While the muscle soreness will start to ebb as you adapt to your training routine, there are also a few things you can do to manage the discomfort. These can include:
- Shoes & Gear. “This can be helpful in reducing soreness after a run, perhaps by enhancing blood flow to recovering muscles to help remove any metabolic waste,” said Bunger.
- Compression garments. Products like socks or sleeves may help with muscle fatigue and DOMS, potentially by reducing swelling, she notes.
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Pain relievers. A topical one can provide fast-acting, targeted pain relief directly to sore muscles. One like Icy Hot offers contrast therapy, alternating between the sensation of cold and hot. The active ingredients in Icy Hot work on specific receptors in the skin responsible for sensing temperature changes, so you feel the cooling pain relief followed by a relaxing warming sensation, she added.
Over-the-counter non-steroidal anti-inflammatories (like ibuprofen and naproxen) can also help reduce pain and inflammation. “Just be sure to use them in accordance with the label instructions,” said Bunger.
Beware of injuries
Unfortunately, an injury can put you off even your most steadfast resolutions. Recognizing the difference between run-of-the-mill muscle soreness and an overuse injury is key to helping you get up and running again. “One of the big distinctions between soreness and pain is when it begins,” said Bunger. Soreness from DOMS is usually a dull ache that follows a workout and typically gets better with rest, she explained, while pain related to an injury can be sharper, consistent, or accompanied by swelling and bruising. “If you experience pain in your joints, swelling, or pain so severe it limits your ability to move or use the muscle, stop your workout and see your doctor if the pain persists.”
By keeping these things in mind and putting them into practice, you’ll end the year a stronger and faster runner.