{"id":24989,"date":"2019-12-31T00:08:00","date_gmt":"2019-12-30T16:08:00","guid":{"rendered":"https:\/\/www.runsociety.com\/?p=24989"},"modified":"2019-12-31T16:20:27","modified_gmt":"2019-12-31T08:20:27","slug":"how-to-set-and-achieve-your-new-years-running-resolutions","status":"publish","type":"post","link":"https:\/\/www.runsociety.com\/races\/how-to-set-and-achieve-your-new-years-running-resolutions\/","title":{"rendered":"How to Set and Achieve Your New Year\u2019s Running Resolutions"},"content":{"rendered":"<p>December and January are the months where most people make new year\u2019s resolutions. The new year is seen as the fresh start of a new life and the time to make big changes. However, as soon as the festivities and celebrations are over, <a href=\"http:\/\/www.runsociety.com\/training\/new-year-new-running-resolutions-pick-your-goals\/\" target=\"_blank\" rel=\"noopener noreferrer\">new year\u2019s resolutions<\/a> are slowly disappearing from our mind.<\/p>\n<p>Here\u2019s the sad truth: only less than 15% people who make resolutions will achieve what they set out to do. Why do many people not stick to it until the end of the year? These are the possible reasons:<\/p>\n<ul>\n<li>Your goals are not specific and measurable.<\/li>\n<li>Your resolutions are not based on what you really want. Rather, they are based on what the society deems as desirable.<\/li>\n<li>You rely too much on willpower instead of creating new habits.<\/li>\n<li>You have no social support that will hold you accountable.<\/li>\n<li>You\u2019re not excited enough about your goals. They\u2019re boring and you see them as horrible chores every single day.<\/li>\n<\/ul>\n<p><strong>So, how to set goals that are true to your heart? And how to be disciplined in pursuing them?<\/strong><\/p>\n<figure id=\"attachment_25003\" aria-describedby=\"caption-attachment-25003\" style=\"width: 960px\" class=\"wp-caption alignnone\"><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-25003\" src=\"http:\/\/www.runsociety.com\/wp-content\/uploads\/2018\/01\/Set-and-Achieve-Your-New-Year\u2019s-Running-Resolutions-3.jpg\" alt=\"How to Set and Achieve Your New Year\u2019s Running Resolutions\" width=\"960\" height=\"640\" srcset=\"https:\/\/www.runsociety.com\/wp-content\/uploads\/2018\/01\/Set-and-Achieve-Your-New-Year\u2019s-Running-Resolutions-3.jpg 960w, https:\/\/www.runsociety.com\/wp-content\/uploads\/2018\/01\/Set-and-Achieve-Your-New-Year\u2019s-Running-Resolutions-3-540x360.jpg 540w, https:\/\/www.runsociety.com\/wp-content\/uploads\/2018\/01\/Set-and-Achieve-Your-New-Year\u2019s-Running-Resolutions-3-768x512.jpg 768w, https:\/\/www.runsociety.com\/wp-content\/uploads\/2018\/01\/Set-and-Achieve-Your-New-Year\u2019s-Running-Resolutions-3-810x540.jpg 810w, https:\/\/www.runsociety.com\/wp-content\/uploads\/2018\/01\/Set-and-Achieve-Your-New-Year\u2019s-Running-Resolutions-3-405x270.jpg 405w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><figcaption id=\"caption-attachment-25003\" class=\"wp-caption-text\">Photo Credit: <a href=\"https:\/\/www.123rf.com\/photo_89498867_young-man-getting-ready-for-a-run.html?downloaded=1\" target=\"_blank\" rel=\"noopener noreferrer\">123RF<\/a><\/figcaption><\/figure>\n<h2>Step 1: Set Your Running or Fitness Resolutions<\/h2>\n<p>Choose only goals that have special meaning to you. They are your dreams that keep you awake at night and they\u2019re not based on other people\u2019s expectations. Your goals should provide you with excitement that will push you past any tribulations. If you\u2019re a new runner, setting a goal to <a href=\"http:\/\/www.runsociety.com\/training\/memo-to-newbies-half-marathons-offer-so-many-advantages-why-run-a-full-one\/\" target=\"_blank\" rel=\"noopener noreferrer\">complete a half marathon<\/a> by the end of the year might be more exciting than a goal to run three times a week.<\/p>\n<p>Your <a href=\"http:\/\/www.runsociety.com\/training\/how-to-plan-and-achieve-your-running-goals\/\" target=\"_blank\" rel=\"noopener noreferrer\">goals need to be specific and measurable<\/a>. Avoid vague goals, such as: lose weight, improve health, keep fit, exercise more, be stronger, run faster, run a Personal Best (PB), run more often, etc. For example, run half marathon in 2 hours by June is a better goal than simply run a PB.<\/p>\n<p>Once you have decided on your goals, write them down. Lastly, imagine how you will feel when you achieve those goals. Picture yourself having achieved these goals. The more vivid your imagination is, the more likely you will complete these goals.<\/p>\n<figure id=\"attachment_25002\" aria-describedby=\"caption-attachment-25002\" style=\"width: 960px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-25002\" src=\"http:\/\/www.runsociety.com\/wp-content\/uploads\/2018\/01\/Set-and-Achieve-Your-New-Year\u2019s-Running-Resolutions-2.jpg\" alt=\"How to Set and Achieve Your New Year\u2019s Running Resolutions\" width=\"960\" height=\"641\" srcset=\"https:\/\/www.runsociety.com\/wp-content\/uploads\/2018\/01\/Set-and-Achieve-Your-New-Year\u2019s-Running-Resolutions-2.jpg 960w, https:\/\/www.runsociety.com\/wp-content\/uploads\/2018\/01\/Set-and-Achieve-Your-New-Year\u2019s-Running-Resolutions-2-539x360.jpg 539w, https:\/\/www.runsociety.com\/wp-content\/uploads\/2018\/01\/Set-and-Achieve-Your-New-Year\u2019s-Running-Resolutions-2-768x513.jpg 768w, https:\/\/www.runsociety.com\/wp-content\/uploads\/2018\/01\/Set-and-Achieve-Your-New-Year\u2019s-Running-Resolutions-2-809x540.jpg 809w, https:\/\/www.runsociety.com\/wp-content\/uploads\/2018\/01\/Set-and-Achieve-Your-New-Year\u2019s-Running-Resolutions-2-404x270.jpg 404w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><figcaption id=\"caption-attachment-25002\" class=\"wp-caption-text\">Photo Credit: <a href=\"https:\/\/www.123rf.com\/photo_85080814_stockholm-sweden-aug-26-2017-winner-flora-duffy-ber-breaking-the-finish-line-at-the-womens-itu-triat.html?downloaded=1\" target=\"_blank\" rel=\"noopener noreferrer\">123RF<\/a><\/figcaption><\/figure>\n<h2>Step 2: Develop Quarterly Training Plans<\/h2>\n<p>Once you have set your goals, it\u2019s time to develop actionable plans. Too often, we skip this important step and rely on our willpower to get us moving. Actually, by doing detailed plans, you save the energy of deciding what to do on each day. Making decisions after a long day at work often tires your brain.<\/p>\n<p>Without concrete plans, we tend to overestimate the amount of time we have; thus, we give ourselves too much slack in the beginning and squeeze too many workouts near the goal\u2019s deadline. By writing down your daily plans for the upcoming quarter, you\u2019ll feel at ease knowing that you\u2019re progressing towards your goals.<\/p>\n<p>It is recommended to write plans for 3 months at a time because things change. Probably you\u2019ll find new training methods that you like, or you have work commitments that require you to change your workout schedule.<\/p>\n<h2>Step 3: Record and Monitor<\/h2>\n<p>At the end of each workout, spend several minutes to record them. Tick or cross off the workout from your planner or calendar. Write down how well you performed, what went well, what went wrong.<\/p>\n<p>Consider posting your workouts on social media and <a href=\"https:\/\/www.instagram.com\/runsociety\/\" target=\"_blank\" rel=\"noopener noreferrer\">tag #RunSociety<\/a> to keep yourself accountable. The cheers and support from your friends, family or the running community might help propel you to your goals.<\/p>\n<figure id=\"attachment_25001\" aria-describedby=\"caption-attachment-25001\" style=\"width: 960px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-25001\" src=\"http:\/\/www.runsociety.com\/wp-content\/uploads\/2018\/01\/Set-and-Achieve-Your-New-Year\u2019s-Running-Resolutions-1.jpg\" alt=\"How to Set and Achieve Your New Year\u2019s Running Resolutions\" width=\"960\" height=\"636\" srcset=\"https:\/\/www.runsociety.com\/wp-content\/uploads\/2018\/01\/Set-and-Achieve-Your-New-Year\u2019s-Running-Resolutions-1.jpg 960w, https:\/\/www.runsociety.com\/wp-content\/uploads\/2018\/01\/Set-and-Achieve-Your-New-Year\u2019s-Running-Resolutions-1-543x360.jpg 543w, https:\/\/www.runsociety.com\/wp-content\/uploads\/2018\/01\/Set-and-Achieve-Your-New-Year\u2019s-Running-Resolutions-1-768x509.jpg 768w, https:\/\/www.runsociety.com\/wp-content\/uploads\/2018\/01\/Set-and-Achieve-Your-New-Year\u2019s-Running-Resolutions-1-815x540.jpg 815w, https:\/\/www.runsociety.com\/wp-content\/uploads\/2018\/01\/Set-and-Achieve-Your-New-Year\u2019s-Running-Resolutions-1-408x270.jpg 408w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><figcaption id=\"caption-attachment-25001\" class=\"wp-caption-text\">Photo Credit: <a href=\"https:\/\/www.123rf.com\/photo_64800068_girl-finish-the-goal-line-sports-day.html?downloaded=1\" target=\"_blank\" rel=\"noopener noreferrer\">123RF<\/a><\/figcaption><\/figure>\n<h2>Step 4: Conduct Bi-Weekly Reviews<\/h2>\n<p>At the end of every two weeks, take a moment to review your plans and progress. Did you complete all the tasks that you have planned? If yes, congratulations. If no, analyse what made you unable to complete them and make the necessary changes to your remaining plans for the quarter.<\/p>\n<h2>Step 5: Repeat Step 2 to 5<\/h2>\n<p>At the end of the 3 months, it\u2019s time to develop new quarterly plans that will bring you closer to the goals that you have set in Step 1. Repeat step 2 to 5 for the upcoming quarter.<\/p>\n<p><em>What do you think we can do to increase the likelihood of achieving new year\u2019s resolutions?<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>December and January are the months where most people make new year\u2019s resolutions. The new year is seen as the fresh start of a new life and the time to make big changes. However, as soon as the festivities and celebrations are over, new year\u2019s resolutions are slowly disappearing from our mind. Here\u2019s the sad<\/p>\n","protected":false},"author":99,"featured_media":25004,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1],"tags":[1878,162],"class_list":{"0":"post-24989","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-races","8":"tag-inspiration","9":"tag-running-tips"},"acf":[],"jetpack_featured_media_url":"https:\/\/www.runsociety.com\/wp-content\/uploads\/2018\/01\/Set-and-Achieve-Your-New-Year\u2019s-Running-Resolutions-thumb.jpg","jetpack_shortlink":"https:\/\/wp.me\/pb2Hix-6v3","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/posts\/24989","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/users\/99"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/comments?post=24989"}],"version-history":[{"count":0,"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/posts\/24989\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/media\/25004"}],"wp:attachment":[{"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/media?parent=24989"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/categories?post=24989"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/tags?post=24989"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}