Running Goals for the New Year
Are you tired of creating resolutions and not sticking to it? This year I am switching it up and setting goals. Working on goals will not only help my running but my overall fitness.
When thinking of setting running goals, I started to think about what would help me the most with sticking to my training plans and not getting injured. I also looked at my overall wellbeing. There is definitely a mind body component to any training plan and I have big mileage and race goals this year.
To start, I simply brainstormed ideas and then narrowed it down to a few different goals. Finally I developed real plans on how I will meet those running goals.
Goal Number One: Sleep
Sleep is one thing I am never getting enough of. It is so critical especially when your ramping up the miles in a training plan. I love to stay up late and have a hard time just going to bed. Whether I am watching tv or reading a book, I have a hard time going to bed early. I have to get up early for work and morning workouts. When I am tired I struggle. I have had many times in the last year where this has negatively affected my motivation and I have missed morning runs.
My goal is to go to bed earlier on weeknights. If I am in bed by nine at night, I do well during the day. I have focus and am able to get up for my morning run without difficulty. Every goal has to have a plan to achieve this. So how do you do that, sounds simple but I plan to set a calendar reminder on my phone for bedtime. Visual reminders work well for me so I am going to work hard on this one.
Goal Number Two: More Yoga
As 2021 roared out and 2022 comes flying in, I am left to wonder what it will bring. As a nurse, it’s never been harder to focus on anything other than work. In 2021, I became a certified yoga instructor. I had always had loved yoga, but this took it to a whole new level. It was a game changer for me mentally.
Not only does yoga help me keep mentally focused, it is perfect for trail running. Yoga builds strength and balance keeping you upright on the trails. To keep up a balance of running, strength and cross training I have set a few goals.
If I could do a full vinyasa practice everyday I would. When you throw in work, family and everything else it makes it challenging. My goal to keep balance in my life is to keep my yoga practice strong. I don’t have a specific amount of yoga I plan to do, for me yoga is somewhat fluid but I feel best with a minimum of twice per week of full practice. So this is what I will work towards.
How do I plan to do this? I plan to continue virtual classes. These work best for my schedule. These days I do not have time to get to a studio for class. I can pop in to a 5:30 am class and still have time to get to work or go for a run after. My Vinyasa Practice has a wide array of classes from vinyasa, yin and restorative to kundalini. I love the variety of classes to choose from. Yoga is not just vinyasa. Can you find a better way to end the day than to end it with a gentle restorative practice?
I have taken tons of classes through the convenient app, but also improved my practice and life with yoga training. My Vinyasa Practice is where I completed my yoga teacher training. I have taken other classes as well which have enhanced my practice. Not only are the classes an excellent addition to my practice but affordable.
Goal Number Three: Strength
Every runner needs strength training in the mix. When you start a training plan, strength training is critical. Maintaining it is even harder. Once those miles ramp up how many times have you sacrificed a strength workout?
Keeping it up is very challenging. My goal for the year is to maintain a strength workout 1-2 times per week. This will keep me from getting a dreaded injury and help me with my overall running goals for the year. I have a few key races I have signed up for and in order to achieve that I need to keep up with a strength routine.
Last year in my running club, one of ladies started a virtual tabata strength class twice a week. I love it! Never thought I would do a virtual class but it makes getting strength into my schedule so much easier. No going to a gym. I can get up throw on my workout clothes and go. Plus once I sign up and register, I am committed to attending. If you are struggling to get strength in, I highly suggest trying this. Finding time is mainly why my strength training was first to go in the past, but this has helped.
Goal Number Four: Nutrition
My fourth goal is nutrition. Now I don’t mean I will give up an occasional donut, but I need to get my nutrition dialed in more. This will help me to overall maintain my mileage. As my mileage ramps up, I tend to eat without abandon. I am always hungry and eat more and more junk food. Chips and dip anyone?
Although the occasional treat is okay, my goal is to focus on eating healthy after running. Ensure my body gets adequate fuel during runs but also after. Instead of hitting a bag of chips, I plan to add more veggies and protein. As a whole I tend to eat pretty healthy, but as the mileage ramps up I tend to eat worse post long runs. It’s time to start making more of my Chicken With Sweet Potatoes and Beets recipe.
The longer the runs and more I run, the less time I have for meal prep. I have few plans to achieve this goal. Have you looked at the new cookbook Rise and Run by Elyse Kopecky and Shalane Flanigan? It’s full of healthy options to fuel a runners body. One thing I especially like about this cookbook is the breakfast recipes perfect for pre and post run. There are also meal prep ideas, which will keep me on track.
One other nutrition goal is to fucus on race fueling. I do pretty well, but I feel like I run out of gas too quick. As my training plan evolves I am going to try a few more things and add more calories in per hour of my run. I get sick of eating gels, and am going to add in more real food options as I feel better doing that. In the past, I would focus on fueling after so many miles run. Now, I am going to try an hourly goal for 250 calories.
Goal Number Five: Cross Training
I need to do more of this. It’s the one thing I really do not do enough of and it’s so important. Last year I got a fat bike, so I could spend more time on the trails. I love biking. Fat biking is a whole different type of biking all together. It’s much harder and I have to admit I am intimidated by it but love every minute of it so far. I only got out a few times this summer, but winter is a whole new game.
The last few weeks we finally got enough snow and the trails are groomed, so it’s time. I got out last weekend for the first time fat biking in the snow. It was -9 F and I never was cold because I was working too hard. It was such a fun experience and I can’t wait to get back out. In Wisconsin during winter it gets dark early, so going out after work isn’t an option. My plan is to try to fit in a ride on the weekends.
I am I the only one that loves winter. I do so much better cross training in winter than summer, so my goal is to cross train once per week. Snowshoeing and cross country skiing are so much fun. In the area I live, there are tons of groomed ski and snowshoe trails to have fun on. I would much rather be outdoors than an indoor workout any day.
Keeping All Those Goals
The difference between and goal and a resolution is in the definition. Resolution is a set decision that is made to do something. A goal is something you are trying to work towards. When you set a resolution, you are set on doing the task. This is why resolutions fail. With a goal you are continuously working towards it.
With all goals I set, I usually set my ultimate goal, an achievable goal and a smaller goal something I can live with. So for example my ultimate goal would be 60 minutes of cross training once a week, middle goal 30 minutes once a week and a goal I can live with 15 minutes a week. I am still getting more cross training in than without the goal.
Same thing if you think of my goal for sleep. If I set a resolution to get more sleep, then I have to go to be at nine every night no matter what or I fail. With a goal for more sleep, it simply mean improving from what I did before. I set three goals for this too. I like goals as it gives me something to work towards. If I have a week where I am not doing so great, I like that I can achieve something versus all or nothing.
This year I am keeping it simple and focusing on running goals that will help me overall. I think this will help me have the most success and hit those race pr’s. What are your running goals this year?
