A happy belated new year to you from all of us at MRC! A new year often means resolutions, new goals, and new aspirations. However, if you’re like me, I sometimes find my motivation waning a bit in the latter parts of January. The novelty of a new initiative has worn off, work routines are fully back in swing after the holidays, and the cold and darkness of winter makes it difficult to keep at it sometimes. If you’re like me and looking for that little extra nudge of motivation, we’ve got some tips and tricks to help you sharpen your focus and stick with it!
Use the S.M.A.R.T. goal framework to make or update your resolutions
The S.M.A.R.T framework helps you set achievable, realistic goals. It’s often used in company workplaces when planning initiatives, but it can also help sharpen the focus of your goals. S.M.A.R.T stands for-
S- Specific. Being crystal clear about your goals make them easier to understand and plan for. I will get in shape is a wonderful aspiration but not very specific compared to I will finish my first 5k by the end of May.
M- Measurable. Making sure your goal is measurable helps you track your progress along the way. Fortunately, this is pretty easy to do with running! It can be as simple as completing a distance (yes or no) or trying to beat a specific time (under 45 minutes for a 10k, for example).
A- Achievable. Setting an achievable goal from the outset helps set you up for success. If you have never run before, setting a goal of completing the Leadville 100 mile race within 6 months is a little ambitious - at least in the short term! Start with more achievable benchmarks, such as a 5k or 10k in this example, to build momentum and success. Before you know it, an ultra race like the Leadville will be within reach.
R- Relevant. This one’s pretty straightforward. Make sure your goals are relevant to your ambitions in order to stay on track. If you have a running ambition, then set a running goal!
T - Time-bound. Give yourself a timeline! I will run the Bill Snyder Highway Half on May 24, 2025 carries more gravitas than I will run a half marathon. A timeline helps keep you accountable and makes it easier to plan. Signing up for a specific race helps with this!
Start Small, and Increase Incrementally
This staple characteristic of your training calendar also helps on your resolution path. Starting small and building up slowly yet consistently will help you avoid burnout and injuries from trying to do too much too soon.
Plan Out Your Training Calendar & Get Into a Routine
It’s incredibly helpful to write out your training plan at least a few weeks in advance - if not all the way until your race day or deadline. That way, you know exactly what is upcoming and how to best fit training into your schedule. One example of this would be to always plan for your tempo workout for Tuesdays, long runs on Saturdays, etc.
Find a training partner or community
Finding a running group, having a training partner, or an accountability buddy that knows your goals will help you stick to your training plan. They’ll be there to support you and celebrate you through the peaks and valleys of your training cycle. Additionally, saying your goals out loud and having others know what they are makes them feel a little more real. There’s a real power in actually saying you’re going to do something!
Celebrate Wins Along the Way
There will inevitably be days that are more difficult than others during your pursuit of your goals, so finding opportunities to celebrate your wins along the way will help push you towards success and find appreciation in the journey. Did you just crush a workout, or have a really good tune-up race? Find a way to treat yourself - it doesn’t have to be too complicated! An old favorite of mine was having fresh bagels after my weekly long run. Having small rewards along the way will instill some joy in the journey, and not just the destination.
