As we kick off 2024, we’ve talked with many people about their aspirations for the new year. A recurring sentiment we’ve heard is “I’d like to get into running [or back into running], but I just don’t know how”. Whether you're a running rookie or aiming to reignite your passion for the sport, we are here to help. In this blog post, we share some tips on how to start your 2024 running journey and keep it going throughout the year.
1) Map Out Your Running Resolutions and Goals:
Forget the vague promises; keep yourself honest and accountable! Outlining and writing your running resolutions in a journal and tracking your progress is the secret sauce for staying motivated. Plus, it’s fun to look back at the end of the year at all you have accomplished! When it comes to actually outlining your goals, making clear goals is critical for success. Whether it's conquering a 5K, walking or running three times a week, or beating your personal best time, make your goals challenging but achievable!
Pro Tip: Co-Founder Genny often uses a running journal/logbook which helps outline her running goals and track weekly runs and progress. The Wired Runner recently reviewed a few runner logbooks and journals which they find to be the best on the market for 2024.
2) Ease into Running with Run/Walk Intervals:
Your running journey is truly a marathon, not a sprint. Build up your stamina and running muscles by easing into the process. Begin with a run/walk approach, alternating between jogging and walking intervals - 1 minute jogging, 2 minutes walking. Gradually increase the time you run and reduce the amount of time walking by a few seconds each workout. Eventually you will find yourself just running! This is a fun way to build endurance without burning out. And remember, slow and steady is still progress, so just take it one run at a time!
3) Stay Consistent:
Consistency is the key to unlocking success. We recommend scheduling your runs each week, and sticking to your schedule. Mark your runs on your calendar, set reminders, and treat each run as a date with yourself. Little rewards for jobs well done are encouraged as well 🙂.
4) Listen to Your Body:
Your body is your best running partner. Tune in to its signals, and don't ignore aches or pains. If your body is telling you that you need to take a slower pace (and not do the sprint workout that day), then you should slow down and ease up. If your body is telling you to take a day off, then you should take a day off. The biggest mistake is trying to do too much, too quickly!
5) Fuel Your Runs with Good Nutrition:
Running on empty is so last year! Trending in 2024 - nourish your body with a balanced diet and lots of water so that you have the energy to conquer those miles. Hydration is your trusty sidekick – keep that water bottle close! Staying hydrated keeps your muscles and joints active, regulates your body temperature, maintains electrolyte balance, and supports overall performance during workouts; staying hydrated also helps you recover faster! (Look for additional blog posts and articles from us in 2024 which will provide more specifics around hydrating and fueling!)
Pro Tip: As you begin your running journey, we recommend working with a nutritionist. They are able to recommend a diet and hydration plan that’s specifically made for you so that you can reach your running goals even amidst your busy schedule. You could also start by trying this Hydration Calculator developed by Runner’s World. Their calculator helps tell you how much water you should try to consume in a day, based on a few bits of info about your physical traits and fitness level.
6) Step Into Success with the Right Gear:
New year, new gear! Before you hit the ground running, treat yourself to a pair of new running shoes and gear. If there is a local running shoe shop by you, we highly recommend visiting that store to help you find the best running shoe for you! In Buffalo and Boston, stores like Fleet Feet and Marathon Sports watch your stride, measure your foot, ask about your goals, etc. all with the purpose of getting you into the right running shoe for optimal performance. In terms of apparel, check out our Women's Classic Running Kit. It’s the perfect set to get you started; it includes our Breeze Running Tee, Northeast Classic Quarter Zip, and Trail Runner Short. Remember, the right gear and outfit not only provides comfort but also boosts your confidence!
7) Stretch, Stretch, Stretch!
Every great workout needs a great warm-up. Before you start running, do some dynamic stretching (see some recommended stretches here) and some brisk walking to prep your body for the workout ahead. Getting your muscles moving before you start your workout helps prevent injuries and gives your body time to wake up!
8) Find Running Buddies:
Running is always more fun with friends! Find a fun running group that will help motivate and push you to achieve your goals! If you are in Buffalo or Boston, Middle Trail hosts weekly meetups even throughout the winter (weather contingent). To find out more, follow us on Instagram. Shared victories and high-fives await!
9) Celebrate Every Milestone:
Big or small, every milestone deserves a celebration. Reached your first goal of running consistently for 10 minutes? Time to schedule that well-deserved massage. Hit a new distance? Break into a happy dance. Shaved seconds off your pace? Reward yourself with a victory treat. Co-Founder Genny celebrates with an ice cold Diet Coke, and Co-Founder Kayla celebrates with a donut after those milestone victories! Celebrate your wins and keep the momentum going!
10) Embrace the Joys of Running:
Embrace the wind in your hair, the rhythm of your footsteps, the freedom of the open road, and all of the new running buddies you meet in the community. Let the sheer joy of running be the driving force behind your 2024 running journey!
So there you have it! With the right mindset, some determination and consistency, and new gear and running pals, you're set to conquer your 2024 running journey. Lace up, hit the pavement, and let this be the year you crush your running goals. Happy running, and here's to a fantastic year ahead!
