If you run with a modern sports watch, you’ve probably noticed that we are living in the golden age of running data. After a solid long run, your Garmin Connect app serves up a buffet of advanced scientific metrics. But what do all those numbers actually mean for your daily training?

I’ve started to consider what this data might have meant in my faster days (late ‘90s and early ‘00s).  At the time, there were limited metrics available aside from a handful of high-end biomechanics labs. The data presently at our finger tips, coming from our wrist, on a daily basis is both pervasive and awesome (in the fear inspiring sense).

For years you’ve heard me and our other coaches stress the importance of pace recognition, Rate of Perceived Exertion which we use as Rate of Perceived Effort (RPE), progressive pacing with some input from heart rate as a % of maximum heart rate.

I’m super excited about all the new data available and believe that proper pacing with recognition along with forms of progressive pacing are still the most important for race and training outcomes.

But. . . the available data can no longer be ignored so let’s start to interpret some of it.

Today, we’re going to look at three of my favorite advanced running dynamics:

 

1. Stride Length

2. Vertical Oscillation

3. Vertical Ratio

I’ll explain what they are, why they matter, and how we can tweak your form/effort to become a smoother, more efficient, and injury-free runner.

Note:  Definitions from Garmin Human Performance Lab are publicly available and included below.

Stride Length

This is simply the distance you cover with each stride.  Of course, we don’t want long lopey strides or potential over striding to interfere with our focus. In fact a shorter stride length can be beneficial especially in the early parts of a race.  One practical consideration I have with stride length is to consider your drive at the end of races.  Often we observe max stride length at 75-85% of race distance.  One way to improve the stride length is a concomitant effort to swing your arms with strong force near the end.  If you watch World Class Marathon/10K/5K/1500m etc. runners at the finish their arm swing is almost always exaggerated compared to the start of the race.  When you swing your arms with force, your legs follow suit.

What is Vertical Oscillation?

In simple terms, Vertical Oscillation is your "bounce." It measures the amount of vertical movement in your torso with each step, measured in centimeters.

Ideally, as runners, we want our energy propelling us forward, not upward. However, we frequently see a point of frustration for taller runners here. Because taller runners have longer legs and naturally longer strides, their absolute vertical oscillation numbers are almost always slightly higher than shorter runners simply due to biomechanics. A tall runner might naturally sit around 7.5 to 8.6 cm, which can look high on paper but is perfectly normal for their height.

In my opinion, raw Vertical Oscillation metrics should not be over emphasized.  Stride length (especially at the end of a good effort) + Vertical Ratio are better indicators of proper form.

The Great Equalizer: Vertical Ratio

If you’re a taller runner looking at your Garmin data and feeling discouraged by your bounce, don't worry. This is where Vertical Ratio comes to the rescue.

Vertical Ratio takes your Vertical Oscillation and divides it by your Stride Length, expressing the result as a percentage. This metric essentially levels the playing field, factoring in your height and stride to give you a true picture of your running efficiency.

Instead of obsessing over raw centimeters, look at your Vertical Ratio percentage. Here is how the benchmarks break down:

• Excellent (Elite): Less than 6.5%

• Great: 6.5% – 8.3%

• Good (Average): 8.4% – 10.0%

• Needs Improvement: Greater than 10.0%

(Note: Many runners find they naturally bump up against "Excellent" or "Great" ratios during fast interval sessions, as faster running promotes better form! This is one of the reasons that here at  Runcoach we always suggest one or two quality sessions with intervals at faster paces each week.)

Why Does Your Bounce Matter?

Whether you're a middle-aged marathoner or an infrequent 5K racer, keeping your Vertical Ratio in check provides two massive benefits:

1. Energy Conservation

Think of it this way: over the course of 26.2 miles, bouncing an extra inch per step equates to climbing hundreds of extra feet of elevation. By keeping your bounce down, you are saving precious glycogen stores for the later miles when you really need them.

2. Injury Prevention

What goes up must come down. A higher vertical oscillation means a heavier landing. Reducing your bounce significantly decreases the ground reaction forces on your knees, hips, and lower back. If you want to stay healthy and injury-free through long, grueling training blocks, smoothing out your ride is key.

How to Improve Your Numbers

If your watch is consistently showing a high Vertical Ratio, you don't need to completely overhaul your stride. Usually, corrections only need to be made in millimeters. Here are 5 practical, coach-approved ways to smooth out your ride:

1. Run "Quietly": We love this mental cue. Next time you run, focus on making less noise when your feet hit the pavement. This naturally encourages a softer, lower-impact, and more forward-driving stride.

2. Slight Forward Lean: Ensure you are running with a slight, natural lean from your ankles—not bending at the waist. This helps direct your momentum forward rather than upward.

3. Consider a Low Ceiling as your Guide:  Pretend you’re running indoors and the ceiling is only a few inches/centimeters above your head.  Try to avoid hitting your head with each stride. (Note:  Take this recommendation with a grain of salt because the faster we run, the more bounce we will get from power.  The “don’t hit your head on the ceiling” practice is most ideal for long and easy runs not quality sessions).

4. Increase Your Cadence: The quickest and most effective way to reduce vertical oscillation is to increase your step rate (cadence) by 5% to 10%. Taking quicker, slightly shorter steps naturally flattens out your trajectory and prevents overstriding. (Aiming closer to 180 steps per minute is a great goal, though taller runners may naturally sit a bit lower).

5. Try a Running Economy Microcycle: Because faster running promotes quicker cadence and better form, mixing in shorter, faster intervals (like 200m repeats) is a great way to set a baseline of strong mechanics. Your body remembers that efficient form, which eventually bleeds into your easy runs. Many of you have heard this suggestion from me in between Marathons and other goal races.  If you’re interested in a running economy cycle, please reach out to your coach.

The Bottom Line

At Runcoach, we believe data is only as good as the human insight behind it. The next time you finish a run, take a peek at your Vertical Ratio in Garmin Connect. If the number is a bit high, try running "quietly" with a slightly quicker step on your next outing.  Check out your Vertical Ratio on the intervals of your quality sessions and you will see a big difference.

Want a coach to look at your smart watch and help you build a plan to improve your running economy? Our 1:1 human coaching team is always here to help you make sense of the metrics and achieve your next personal best.

Vertical Oscillation, Vertical Ratio, Stride Length Chart (Note:  this table was created with help from Gemini AI and reviewed by the coaches at Runcoach):

Available from Garmin publicly accessible information https://www.garmin.com/en-US/garmin-technology/running-science:

The hard work is done, and your reward is race day itself. These final instructions will help you navigate the weekend, manage your energy, and conquer the course. First and foremost: lay low and stay off your feet. Limit your time at the race expo to no more than an hour.

1. Pre-Race Arrival & Mindset

• Shake out the nerves: Get outside and feel the air. Go for at least a 20-minute walk or jog one or two days before the race, depending on your specific training schedule.

• Trust your training: When you pick up your bib or bump into friends, everyone will want to talk about their training. Tune it out. When "Joe Cool" brags about his ten 25-mile runs, just smile and remember the grueling workouts you successfully completed. Never compare your training to anyone else’s especially on race weekend.

2. Fueling & Hydration (The Night Before to the Starting Line)

• Dinner: Eat a full, satisfying meal the night before, focusing on complex carbohydrates like pasta. It is a good idea to avoid rich or creamy sauces to avoid GI distress

• Morning Fuel: Consume 400 to 500 calories of carbohydrates early on race morning (this includes your sports drink). If you have a mid-morning start, bring a 100 to 200 calorie snack to the race site to bridge the gap. A banana or a cereal bar may be a good option

• Smart Hydration: Drink water and a non-protein sports drink frequently throughout the morning until your urine is light yellow. Note: Avoid over-consuming plain water without electrolytes, as this can dilute your body's essential sodium levels. Stop drinking a bit before the start so you can empty your bladder.

• The Starting Line "1st Water Stop": Bring a throwaway bottle of sports drink to the starting corral. Right before the gun goes off, drink 4 to 8 ounces. Because your body will quickly divert blood flow from your gut to your legs once you start running, this fluid will process efficiently without sending you to the restroom.

3. Prepare for the Elements

• Bring throwaway gear: Wear old clothes (an old t-shirt, sweatpants, or even old socks to use as mittens) to keep you warm at the start, especially if it rains. You can wear these for the first couple of miles and toss them aside as your body heats up.

4. Pacing the Early Miles

Patience early on pays huge dividends later. The goal is to conserve glycogen and muscle strength for as long as possible while activating fat as a fuel source early in the race.

• Mile 1: Run 30 to 60 seconds slower than your Marathon Goal Pace (MGP); set RPE (Rate of Perceived Effort) ~ 5

• Mile 2-10: Run 0-10 seconds slower than MGP and keep RPE ~ 5-6

• Mile 11 to 20: Lock into your MGP and use RPE ~ 7-8 as your sanity check

• Mile 21:  this is when the race starts and finishes;  push gradually over the last 10K to RPE 9 and then 10 for the last mile or so

• Drink early and often: Aim for 4 to 8 ounces every 20 minutes. Scientific reality check: While it is nearly impossible to replace 100% of the fluids and glycogen you lose while running a marathon, consistent hydration from the very beginning is crucial to stave off severe dehydration. Do not wait until you are thirsty to start drinking.

5. Remember the 3 C’s

• Confidence: Have total confidence in your ability and training. Those early mornings, late nights, sore calves, and tight hamstrings weren't for nothing. You are read!

• Control: You absolutely must relax and run easy for the first 18 to 20 miles. Think of the marathon's effort in thirds: the first 10 miles, the second 10 miles, and the final 10K. Save your true racing effort for that last 10K.

• Collection: Keep your thoughts collected and focused on your objective. A big city marathon has thousands of distractions. The start is when you must retreat into your own zone and travel along with the pack. Don't let the crowds or competitors disrupt your strategy, instead use them for motivation later as the race progresses.

6. The Ebb and Flow

I can guarantee one thing: you will feel terrific at some points and terrible at others. Marathons always ebb and flow. When you hit a wall, stop thinking about the finish line. Focus entirely on the next mile. Remember walk breaks provide intermittent relief and I’ve witnessed 2:20 marathon runners use brief walk breaks to regroup.  If you take the difficult moments one mile at a time, some good feelings typically return.

7. You Always Have One Cup Left

When the race gets incredibly tough, remember that you always have one cup of energy left—the difference is whether you choose to find it. When normal, untrained people feel discomfort, they slow down so they can feel better.

You are not an untrained person. You are a marathon machine.

At the end of the race, you will have to dig deep to determine if you will cross the finish line with an effort you can be completely satisfied with. Go get that last cup!

Q&A with the Runcoach CEO and 2:12 marathoner, Coach Tom McGlynn, who shares some thoughts on including a half marathon race within your marathon training. 

1.) Do you advise runners to race a half marathon prior to running a full marathon?

If the athlete is preparing for a marathon, then I like to see them run a half marathon 4-7 weeks out.  The reason we like it that far prior to the goal race is that we always recommend enough time to recovery after the half marathon. The recovery period is intended to spring board the athlete into the final marathon stage of training.

2.) Does practicing race day routine in a half marathon help your marathon?

The actual practice of waking up, eating, drinking, going to the bathroom and arriving at the start line in plenty of time is most helpful.  Some of the intra-race hydration is important as well.  The half marathon should be thought of as a dress rehearsal for the marathon.

3.) Does a half marathon time accurately estimate your fitness for the marathon?

The science suggests that if you double your half marathon time and add about 12 minutes, that would be your current fitness for the marathon.  Meaning that a 2 hour half marathon converts to a 4:12 marathon. This is an extremely rough estimate, and doesn’t consider key variables such as weather, course variation (between half and full), the athlete’s health on either race day,  the need for nutrition and hydration in a full marathon that isn't as important in a half marathon, the runner's form/efficiency, etc

Do you have any more questions to ask our coaches? Email them today!

Six years ago, my husband and I went to Cabo for our Honeymoon.
I was in full force training with the USA Championships which were only one month away.  It was stressful finding the balance of running, rest, and relaxation. Each vacation since, I have tried new tactics to be able to enjoy running while on the road. Here are some of the things I've learned that may help you:

1-Do Your Research
Contact local running stores or clubs in the area you will visit. Inquire about the best running locations and open group runs. There is simply no better way to experience the best local running routes than from the experts themselves.

2-Plan Ahead
Rearrange your training schedule for a lighter week. If more convenient, replace your easy runs with cross training activities. If you get aerobic stimulus with other activities for a week, and still prioritize your workouts and long run, you won’t lose fitness.

 3-Run Early
Don't wait until the end of the day to run, especially while on vacation. Get up early and make that run happen so you can move on and enjoy the day without the weight of a run assignment on your shoulders.

4-Sitesee As Part of Your Run
Decide on the places you want to explore, check them out on foot, and then return the next morning to enjoy them if certain spots peak your interest. The Google Maps earth view is also an excellent way to identify fun routes and you can cover so much more ground running than walking!

5-Plan Vacation Around Training
Choose to plan a vacation the week after your goal race. Then there is no running necessary (unless you want to of course), and you can relax and enjoy the trip fully without the stress of a schedule. 

Happy travels, and happy training!

After sacrificing so much time, energy, and sweat to train for your race, the stress in the days before the event can feel overwhelming.

It is easy to get caught up in worrying about what you can’t control—factors like the weather, or how well your training went. But that’s not a good use of your emotional energy.

Focus instead on the many other factors within your control that can make or break your race.

Take the steps below to stress less on race week and arrive at the starting line feeling fit, fresh, and ready to run your best.

Hydrate. Dehydration can sap your performance, and make any pace feel harder. Prevent dehydration by consuming plenty of fluids  in the days before the race.  Aim to consume half your body weight in ounces each day. So if you weigh 160 pounds, try to drink 80 ounces of water or other calorie-free drinks each day. If you weigh 120 pounds, aim for 60 ounces. Sip fluids in small doses throughout the day. Pounding drinks right before a workout, or the race, could cause GI distress.

Eat well. Stick with the foods that have worked well during training and given you a boost without upsetting your stomach. Avoid any new foods or meals with spicy foods in the day before the race—you don’t to risk GI distress. There’s  no need to carb-load for a 5-K or a 10-K. But to ensure that you have plenty of fuel when the starting gun fires, in the days before the race make sure that there are plenty of wholesome carb-rich foods in your meals.

Review the course. Review the race course online, or better yet drive or run on stretches of the course in the days before the race. Take mental notes on where you’ll have to push and where you can cruise. Visualize yourself crossing the finish line feeling composed, strong, and exhilarated.

Get your gear out.  It’s tempting to try something new to honor the special occasion of the big day. But it’s not a good idea. A gear or wardrobe malfunction before or during the race can throw off your focus and end up derailing the day you’ve been preparing so hard for. Plan to race in the shoes, apparel, gear, and gadgets that have been reliable in training.

Review your logistics.  What are your plans for picking up your race packet? How will you get to the race in the morning and get home afterwards? Where will you park? Make a plan, write it down, and stick to it. Spending time to nail down these logistics will help relieve stress on race morning.

Get some rest. Avoid the temptation to cram extra miles or intense workouts in the final days before the race.  Your fitness on race day is the result of the cumulative effect of all the workouts you’ve done over weeks and months. It’s unlikely that any workout you do in the week of the event will propel you to a PR. And by pushing the pace or the mileage right before the race, you risk getting injured, and sidelined from a goal you’ve worked so hard and long to achieve. Use the days before the race to rest, run easy, and get plenty of shuteye. Aim for at least seven hours of sleep per night.

Review your training log. Add up all the miles you logged to train for this big event. Take note of all the times you pushed yourself out the door for a tough workout when you would have rather stayed in. Draw confidence from all that you accomplished on the way to the starting line. Anyone can show up on race day. But it takes months of dedication, sacrifice, and hard work to train for it and get your body and mind into shape to give that race your all. Take some time to reflect on some of the major milestones and highlights of your running life so far—say the first time you completed a mile, ran five miles, broke a new personal best, or hit a pace that once felt impossible. Savor that success. Use those memories, and that pride to fuel your confidence heading into race day.

Review your goals.  Have a few time goals in mind that are realistic based on how your training went. Consider the miles you logged, how healthy you feel, and any aches or pains you may have accumulated along the way. If you set a goal at the outset of training, but work, life, illness or injury got in the way, save that goal for another day. It is far better to go in with a conservative goal and surprise yourself than to go into a race with vaunted unrealistic expectations that ultimately lead to disappointment. In addition to setting time goals, be sure to set consider objectives that aren’t so tied to the numbers on the finish-line clock. You might aim to run up the hills you previously walked, try to perfectly execute your fueling plan, or run each mile within 10 to 20 seconds of the previous mile. Or you might try to do a negative split—that is, finish the second half the race faster than the first half.

Our system syncs with a variety of popular activity-tracking devices. That includes: Fitbit, Garmin, Apple HealthKit, Apple Watch, Strava, Runkeeper,  and Google Fit. 
It's critical to have a sync set up or manually log activity, as your data drives the Runcoach algorithm. The training plan will adapts to your training fitness level and volume. When you sync your device, any activity that's tracked will automatically be uploaded to your Movecoach or Runcoach log.

Below, you'll find information on how to sync your device. If you have questions, contact us at info@runcoach.com

How to Sync Fitbit

How to Sync Garmin

How to Sync Apple HealthKit

How to Sync Strava

How to Sync Runkeeper

How to Sync Google Fit



Resyncing Your Device

Originally posted September 6, 2014. Written by Dena Evans.
Updated by Ashley Benson

Technology has improved our lives in myriad ways.  GPS devices have allowed us to track our endurance efforts, recording our pace, distance, heart rate, and many more metrics besides.  While providing a wealth of information, our relationship with the technology can become complicated and far more entangled than we could have possibly imagined.   These devices are best as a tool to help us train effectively and analyze where we have gone.  While possible that your GPS device can provide some accountability, take this quiz and see where you are on the spectrum of maintaining a healthy balance and perspective with your wrist-born tech.

 

Do you always round off your runs or walks to an exactly even number (5.00 miles, 3.50 miles exactly, 40 miles precisely for the week, etc), even if you are doing a lap around the parking lot or go up and down your driveway three times?

If your answer is yes, you probably enjoy order over chaos, and completion of your goals.  You might also like to look at tidy numbers on the screen. None of that is bad in and of itself, but it is always good to remember that training has a purpose and shuffling in circles for 27 meters to make a full mile doesn’t really make you any more prepared for the race.  Consider spending a week where you purposely don’t end on an even number in any run.  Encourage yourself that your achievement of the total includes the experience of the effort along the way and that your training need not be 100% perfect 100% of the time to be in a position to achieve your goals on race day!

Do you have a floor or ceiling pace under or over which you never go on training run / walk days?

If your answer is yes, you probably are trying to faithfully complete your training efforts at the paces prescribed by your runcoach pace chart.  However, always make sure that you listen to your body.  If you have a sore / tight muscle, feel tired from the prior day’s workout, are sick, or have another legitimate reason to be in true recovery mode, it is fine to slow dow.  Occasionally what felt like your easy pace turns out to be 30 seconds per mile or more.  Recovery is key to being prepared for the next hard day.  Sometimes, that requires doing a little less and easing off a bit (and being ok with that when you look at your watch).

Now that you have a GPS device on your wrist or in the palm of your hand, do you find yourself checking your pace almost reflexively every 50 meters along your route?

If this sounds like you, you might be just excited to have a cool toy to consult. But, with constant reliance on the watch or app (which is not always 100% accurate due to trees, weather, and other factors), you might also be at risk for missing a chance to understand and gain a feel for what your race pace or other paces might be.  While you might want to keep careful track of your mileage, occasionally pick a route you of which you already know the distance, and run it without your watch, gauging your effort based on what you perceive to be the pace.  You can log the miles accurately as you have measured it previously and using your total time, can figure the pace. However, you have taken an opportunity during the run to stay in touch with your instincts and listen to your body.

Do you avoid certain routes because of spotty satellite reception (and the shorter distances/ slower paces you might be given credit for on your device as a result)?

If your answer is yes to this one, you are human! We all like to see our best selves recorded and the greatest return on our efforts.  However, if the preoccupation with the numbers is causing you to miss out on tree covered paths, excellent trail running, and safe routes on bike paths that travel through tunnels, consider mapping these on the computer and manually entering in the distances, or just noting your estimated differences when uploading your info.

Data is helpful, but we should not become overly reliant on it.  As humans, we can use machines and technology to help us to our goals, but nothing replaces the individual effort and commitment we all need to achieve our goals on the day.  Continue to trust in your ability and instincts. Let your GPS devices and apps be tools, but only one of many, in your arsenal.

 

 

The good news is that regular exercise can be a strong ally against the common cold and flu, as moderate exercise can stimulate the immune system. 

However, this is tempered by the body’s reaction to the stress placed on that same immune system when the runs get long.  According to researcher David Nieman at Appalachian State University (a marathoning and ultra marathoning veteran), there is a 3-72 hour window after our long, hard efforts (90 minutes +) where the body suffers a temporary impairment of the immune system, making marathoners and half marathoners sitting ducks for the post-long run or post-race cold.   

What’s a runner with goals to do? 
While it is impossible to control for everything, with a few precautions, hopefully the odds will skew a bit more favorably.

 

Stay hydrated

Although we normally associate the need for hydration with the other three seasons, dry winter weather, altitude if visiting a mountainous region, or the unfamiliar humidity of a warm vacation spot can catch us off guard.  Even if just staying inside, the dry air in our well-heated homes can make a difference.  Particularly if traveling by air or consuming more alcohol than usual (ahem), staying hydrated can be a key component to keeping your body working well and running well.  An oft-quoted rule of thumb is to consume 64 ounces of water per day, or 8 regular sized glasses.  Some even suggest dividing your weight in pounds by two and using that number for how many ounces you need, or even taking 2/3 of your weight in pounds if you exercise.  If these numbers seem daunting, the point is – you probably could use some improvement in these areas, even if only incrementally!

 

Get Vaccinated

True, you could get some variant of the flu or another virus still, but your body ability to fight it off is that much more prepared with the vaccination's 'cheat sheet'.  As recreational adult runners, we can’t always treat ourselves like professional athletes.  In this case, however, we can.  If you have a winter or spring goal race planned, and your brain fast forwards to a hypothetical, very inopportune illness the week of the race, then this becomes a slam dunk.  Don’t let random viruses sabotage your training or racing!

 

Wash your hands like a doctor

No, this has nothing to do with running, except that recreational runners with big plans don’t like them going awry.  Wash them well, for 30 seconds with warm water and soap, and avoid touching your face to spread what germs make it through the gauntlet!  Carry hand santitizer, and use it when washing hands isn't possible.

 

Sleep

Although sleep is always important for performance, it takes on an even greater role during cold and flu season as several studies have shown the body’s immune system can be significantly impaired with repeated sleep deprivation.  Six hours instead of eight may not seem like a big deal, but during the winter and while training hard, too many of those nights can end up having the reverse effect from what efficiency you hoped to accomplish during those extra hours of wakefulness – laying you out for a couple days or preventing training during a crucial period.  Be a jealous guardian of your sleep time, and you’ll likely be more efficient and effective during your waking hours anyway!

 

 

Eat well

It is always a good idea to eat nutritiously, but during cold and flu season, good choices of immune system boosting foods with important nutrients can be particularly important.  For example, try a bean chili – lots of veggies and beans with key vitamins and minerals, and some spiciness to clear the nasal passages for good measure makes this dish more than just a warm comfort food, according to researchers at Wake Forest.   If you unfortunately do fall prey to the flu, try these foods as a part of your "return to health" arsenal.

 

No immune system is truly immune. This winter, let your running habit be the catalyst for healthy habits that will hopefully give you (and your family) a better chance of staying active and on your feet!

 

Whether you have just begun training with us for a goal race some time in the future, or have been a long-time runner who needs a bit of motivation or a new goal, the beginning of a new year is a great time not only to set new goals, but to do so in a way that will stick. 

 

Ensure accountability

If you have a big goal you hope to accomplish, chances are you will be more likely to follow through if you have a mechanism to ensure that any doubt or lapses will be noted and you don’t get off track.  Many times, the term “accountability” takes on a negative connotation, but in reality, a positive motivational tool tied to an accomplished goal can be a decisive element that puts you over the top.

 

Accountability can take the form of a reward you commit to enjoying upon accomplishing your goal. While that may offer a simple and straightforward way to motivate yourself, consider your rewards in the context of the lifestyle change you are most likely trying to embark upon by setting the goal.  So, if your goal is weight loss as a part of your effort to run your first half marathon,  having a huge blowout meal at the best restaurant in town serve as your motivator to get through your next long run might not be the best reward.  Instead, pick a reward that reinforces the positive changes you hope to make.    Of course we don’t want you to become mercenary so a few guilty pleasures from time to time are perfectly acceptable.

 

Enlist a friend or family member who knows you well enough to nudge or budge you when you are veering off course.  All of us have times when motivation is lacking in some way or another, and by asking another person to remind you of your goals and keep you on track, you have already ensured that your will power and motivation need not be 100% all the time.  Arranging at least periodic running opportunities with another runner or group will also motivate you to show up and complete your task if for no other reason than the reluctance to stand someone up!

 

You might not need a big reward to look forward to or need to have others with which you feel comfortable sharing your goals.   Many of you enjoy our online training log for that very reason.  Many of our longtime members indicate they love nothing more than to see a string of blue days in a row!   Another written log or an X on each day of the calendar can be effective tools.  Print out your goal race entry confirmation and post it to your bathroom mirror or write yourself a note that pops up on your smartphone calendar on the days of your tough workouts.  Most importantly, take some time to consider how you typically respond to challenges -  what paves the way for the times your are successful and what stands in your way.  Figure out the simple ways you can keep yourself accountable and hopefully next year you’ll be resolving to achieve some new goals.

 

Have Fun

Oftentimes, the resolutions we make are as a result of leaving difficult tasks undone.  Things that have been left unfinished for some time as a result of inertia or procrastination are going to be difficult to all accomplish suddenly because of a simple change of heart.    If your goal appears to be an uphill trudge the entire way, look hard for ways to find some fun along the road.    Again, if this is a prescription you are giving yourself to jumpstart a larger shift in behavior or lifestyle, you want to make sure the change is something you can live with and enjoy for some time. 

If you have a choice of races, pick one with a great course, an established fun vibe, or another trait that will make the experience about more than just the run.  If running in the dark gets you down, make sure to set aside time on the weekends to run during the day to give yourself a break from what has been difficult.   Take some time to explore new routes and scenic territory around your neighborhood or city.  Pick a hilly run and stop at the top to take in the view.  Take some time to consider what it is that you really enjoy about running (even if you only enjoy it a little bit), and scratch that itch as much as possible.

 

Note Incremental Progress

The biggest goals often take a while to accomplish and progress may not always be linear.  If your new year’s resolution is a long distance goal race, it might help (we typically recommend this regardless) to run a few intermediate distance efforts to note fitness progress and encourage you that your are slowly crossing the canyon toward your big day.  In running, as in many other things in life, your result may be subject to forces beyond your control.  Your training could go completely smoothly up until three days before the race, when you catch a cold or turn an ankle.  Creating a field of multiple data points will allow you to evaluate the process rather than only having the one race to either make or break your perspective on your efforts.

 

Above all else, we encourage you to set goals!  Reach high, assume you will be successful.  Take a step in the right direction today. Making the choice to set a goal to begin with is not an insignificant part of the process.  Once you have, we look forward to helping you get there!