Setting goals and resolutions involves making a list of all of the things you will do during the year; however, it is important to consider this list of things you shouldn’t do, as well.
1. Start counting calories.
While counting calories can be lead to weight loss in the short term, it isn’t a sustainable strategy long term. The best way to develop healthy eating habits and eat intuitively is to focus on adding in healthier options rather than eliminating foods (or calories) from your diet.
2. Decide to run a marathon because you want to lose weight.
To sustain marathon training you need to fuel your body properly. Dieting while training for a marathon is a recipe for symptoms of overtraining and potential injury.
3. Tackle yearly running goals all at once.
You’ve got your list for the New Year goals and resolutions, maybe you want to PR or try a trail run or train for your first marathon. Whatever your running goals are, break them down by season and be sure to include rest between each season.
4. Try to PR without adequate training.
If a PR is your goal for the New Year be sure to allow adequate time to build a base before adding in race specific interval training. And even if you’re hoping to PR in a shorter distance you can’t go wrong with a slow long run every weekend.
5. Run through chronic aches and pains.
If you have consistent aches and pains that just don’t go away no matter how much you stretch and foam roll then it’s time to make a trip to your physical therapist. Chronic tightness often precedes injury.
6. Stretch before each run.
Static stretching (where you hold a stretch for 20-30 seconds) before a run is a no-no. Instead incorporate a dynamic warm-up with leg swings, lunges and butt kicks before each run.
7. Radically change your shoe choice.
With so many choices on the market and new shoes constantly being released (or discontinued) it can be easy to try new shoes. If you do make sure they have a similar heal-toe drop, switching from a more traditional shoe to a minimal shoe can lead to injury.
8. Stick to the same old routine.
If you run the same distance on the same day every week and always participate in the same races, try mixing it up. Sign up for a race that gets you outside your comfort zone or join a local running club and find a few new running friends.
9. Be critical when you look in the mirror.
It’s easy to be critical of ourselves whether you feel like you don’t look “fit enough” or you didn’t run “fast enough” in your last race. Whatever it is that’s telling you you’re not enough when you look in the mirror, squash that voice and focus on what makes you unique.
10. Keep your goals and aspirations to yourself.
Share your goals for the year with a few close friends. Accountability and speaking your goals out loud is the first step towards making them reality.