3 Tips for Setting and Sticking to Running & Fitness Goals

Although it may seem a little cliché, ringing in a New Year sets the perfect stage to hit that personal refresh button and establish some new goals!

This time of year, the gyms are crowded with New Years resolutioners aiming to get a jump start on their health and fitness goals. Once February comes around, however, attendance dwindles and many people fall into their old habits losing sight of their goals.

We wanted to offer 3 simple tips on how to determine and actually stick to those New Years resolutions!

1- Define Realistic Goals and Write Them Down

Establishing meaningful goals helps you determine where to start. Writing down your goals will provide a catalyst for motivation by making them “real” and offering a visual representation of them!

Developing a sense of purpose from writing down your goals will help you push through (or to simply start) on the days when you don’t feel like getting after it (because let’s be real, no one feels motivated 100% of the time).

The ability to review your written goals will reiterate your “why” and help you persevere on those days where it’s tougher to get motivated.

It’s also important to set realistic goals— if you set a goal that’s too far-reached, you’ll quickly lose motivation when you realize how difficult it will be to achieve it.

Don’t be ashamed to set several smaller yet more attainable goals for yourself! Baby steps— you have to start somewhere, so don’t over-complicate it!

2- Start Small and Focus on Consistency Over Intensity

Another mistake people tend to make is doing too much too soon. When I was in high school and newer to running, I used to get overly excited to start training and chasing my goals. I would always over-do it on my first day back, which would force me to take several days off just to recover from my first-day soreness! This method was not sustainable.

As I became more of an experienced runner, I realized that the majority of runs just needed to be easy, and the more days of “less-intense” training I could string together, the stronger I got— I just needed consistency!

The key to achieving your best performances is CONSISTENCY. Keep it simple and focus on working towards the long haul!

3- Share Your Goals with Someone Close to You

There’s something powerful about sharing a goal with someone to keep you accountable. That person can remind why you started in the first place on the days when you feel like falling off the plan!

It also helps to keep each other accountable by working towards goals together. Think about it, how much easier it is to get out for a run when you’re meeting a group of friends to run with?

Having others to keep you accountable will absolutely keep you on the right track to achieving your goals!

At AWAKEN, we can also help you chase after your 2025 goals and AWAKEN YOUR POTENTIAL in whatever activity you’re most passionate about!!

And we can help you address the ROOT CAUSE of the nagging pain that prevents you from training at your best!

We offer several specialized services that all comprise of the highest level of individualized care including one-on-one physical therapy, 3D Running Analysis, strength & conditioning, and run coaching!

So what are you waiting for!? Let’s get after it in 2025!!!

Written by: Mackenzie Lowe and Dr. Gregory Lowe, PT, DPT, cert. MDT, CSCS