New Year’s Resolutions: All about Off-Season Training, Motivation, and Goal Setting
Winter is well and truly here, and with it, the runs are fewer and further in between. Be it weather, increased family time, or holiday preparations, there are many good reasons for runners to lower their weekly mileage or stop running altogether and give their bodies some much-needed recovery time. This rest is a great opportunity to reflect on the past year and think about what goals you might want to set for the next one. Do you want to try some trail running? What about incorporating more cross-training and mental training? Are you not sure how exactly to choose the right goals for yourself? Fear not; we’re here with a New Year’s resolutions special to accompany you on your winter break!
Written & edited by Pavlína Marek
1. Off-Season Fitness and Nutrition
Even if winter is a time of rest for many, it’s crucial to keep the body moving and the mind in shape so you can get back out there once the time comes. How can you do that? Where’s the balance? Let Coach Karen and nutritionist Becca help you stay in shape during the Holidays!
Off-Season Fitness with Coach Karen Peterson: A Simple 5-Step Guide to the Slower Months of the Year
Until race calendars fill up, off-season fitness will be the number one topic for many in the world of running. With shorter daylight hours, winter weather, and, for many, a hectic time that may include travel and gatherings, it can be challenging to stay motivated and active. Here are five ways you can keep up with your fitness while allowing for recovery and busier schedules.
Off-Season Nutrition with Nutritionist Becca Blumberg: 5 Simple Tips for Fueling Your Body in the Slower Months
The off-season is here and many athletes wonder how their day-to-day eating habits should change. There are many ways things may shift as you cut down the mileage. Athletes often find eating to become a chore during heavy training; now is the time to find joy in food again. Off-season nutrition can be a tough nut to crack—but it doesn’t have to be! Let our nutritionist Becca Blumberg walk you through it step by step.
2. Inspiration, Motivation, Goals, and Goal Setting
You’ve stayed on top of your training and nutrition—but what’s that good for if you’re not inspired to find the inner motivation and set New Year goals? Inspiration, motivation, and goals are a great way to ensure you stick with your training. They help you get out there even when you’d rather stay in. Soon, the time will come to set your goals for the year ahead.
The slower winter months offer much-needed time for retrospection; did you achieve your 2023 goals? How did it go? What strategies worked and what could you improve on?
INSPIRATION: 1K12M or How Kidney Donors Matt Cavanaugh & Hilary Baude Save Lives and Keep on Running
Donate a kidney, win one of the most grueling ultramarathons out there? For active duty US Army Strategist, runner, and living kidney donor Matt Cavanaugh, it was just a warm-up. This year, together with a teacher, athlete, and another living kidney donor Hilary Baude, they took on 12 marathons. Are you looking for a 2024 goal for yourself? Get inspired by Matt and Hilary’s stories!
Photo credit: Steve Wilson/NKDO.
GOAL SETTING: A Comprehensive Guide by Coach K. (Set Your Body & Mind Up for Success in 2024!)
After the typical highs and lows of the end of the year, it’s natural to get caught up in ruminations about what we want for our next spin around the sun. Goal setting is an important part of many people’s lives. Together, let’s break down how to set goals for 2024 that are achievable and, hopefully, pretty fun!
MOTIVATION: How to Set and Go After “Crazy-Ass” Goals
Do you want to know a secret? The crazier the goal, the more fun you’ll have working for it, and the more excited you’ll feel once you reach it. Runners are a funny group of people–crazy, inspiring, driven, motivated, stubborn, type A, and maybe even a little selfish. That’s quite a list, but I honestly think it’s to our advantage that we have these characteristics, especially when it comes to improving ourselves as runners, on our quests to get fitter, faster, and stronger over time. It’s time to set some crazy-ass goals!
FULL YEAR COMMITMENT: The Bay Area Challenge
Are you looking for a long-term challenge to help you stay active all year long? There are many races and marathons you can sign up for throughout the year; take on the Bay Area Challenge!
3. Trail Running and Cross-Training
Is trail running something you find dull? Think again! Trails aren’t anything if not a great way to spice up your training—or to dedicate your running career to. Just like with goals, running trails is a great way to keep the training fun and engaging. Whether you’re a seasoned trail runner or you’ve never even considered leaving the pavement, getting out there on (more) trails is a great New Year resolution.
Trail Running: from Inspiration to Know-How
Are you already curious about trail running? If you’ve ever tried it, you probably know it’s a completely different beast, as they say. However, there’s no need to be daunted by it! Find everything you need in our complete guide to trail running.
RUN365 Trails: Try Trail Running with the San Francisco Marathon!
Trail running isn’t always challenging but it is always fun! That’s why we at the San Francisco Marathon and the Berkeley Half Marathon decided to create a new trail-running series just for you. Whether you want to try something new, enjoy the trails around the Bay Area, or make your training run more social, this series is for you!
Cross-Training for Runners: Strength, Stability, Agility
Whether you run roads or trails, cross-training is crucial and a great way to get training without overloading the legs. Plus, cross-training exercises are perfect for the winter as many runners scale back on their training and enjoy some well-deserved rest. With these activities, you can keep fit while letting your body recover.
4. Mental Training, Training Plans, and Internal Motivation
Happy (almost) New Year! We hope that you’re going to enjoy the celebrations because soon, it’ll be time to start training again! After the Holidays and, hopefully, lots of rest, you might be ready to head out of the door once more. January 1 is also the prime time for New Year resolutions; what will your year look like? We’ve already learned about goal setting; now, let’s talk about mental training, getting ready for the 2024 San Francisco Marathon, and internal motivation.
New Year, New You? Find New Training Motivation for the 2024 San Francisco Marathon (or any Other Race)!
Ah, that “New Year, New You” fervor! With January ahead of us, gyms are about to fill up, days are to become a bit longer, and you’re getting closer to your goal race. But struggles with training motivation creep in for us all; according to the 2019 YouGov New Year Resolutions survey, only 36% of people keep up with their resolutions past January and just 9% successfully make it through the year. Make sure you’re a part of these 9%!
Mental Training: How to Up Your Brain Game
You’ve made your resolutions. In regards to running, you’ve committed to training so that you can be as prepared as possible to toe the line. You’ll likely have a training plan to follow and, for the next few months, you’ll steadily and thoughtfully increase your mileage for the demands of race day. Heck, you might have even found a pair of fresh running shoes under the tree. You’re about to take care of the physical part of the challenge, but what about mental training?