{"id":223484,"date":"2026-01-02T13:33:19","date_gmt":"2026-01-02T13:33:19","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/223484\/"},"modified":"2026-01-02T13:33:19","modified_gmt":"2026-01-02T13:33:19","slug":"8-quick-wins-to-start-the-year","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/223484\/","title":{"rendered":"8 Quick Wins to Start the Year"},"content":{"rendered":"

Goal setting is a part of any running journey; maybe you want to get faster<\/a>, run longer<\/a>, stay consistent<\/a>, or come back from an injury. Whatever your focus, it can feel daunting to set big goals that you might not accomplish until months later. But checking off some goals within the first month of the year is a great way to set the tone for a productive year of running.<\/p>\n

January can be a good time to try something new in your fitness routine, work on a weak spot, or start building consistency, says Mary Johnson, USATF and VDOT02-certified coach and founder of Lift.Run.Perform<\/a>. She recommends setting process-based goals related to running to support your training later in the year.<\/p>\n

\u201cIf we build the foundation in January with good habits, good goals, and good processes, everything else will look fantastic the rest of the year.\u201d says Alex Morrow, RRCA- and USATF-certified run coach and founder of Resolute Running<\/a>.<\/p>\n

To harness that spark of motivation<\/a> when ringing in the new year, we spoke with experts to gather eight fitness goals you can check off within a month to support your running. Celebrate these little wins, and you\u2019ll see the big accomplishments keep coming throughout the year!<\/p>\n

Related Story8 Run Goals You Can Accomplish Within a Month<\/p>\n

Reflecting on your goals as you pursue them is key to sticking with them, Johnson says. She recommends setting specific check-in dates to make sure you\u2019re taking steps toward achievement. She also suggests having someone like a partner, friend, or coach help hold you accountable and check-in throughout the month.<\/p>\n

1. Nail Down a Consistent Running Schedule<\/p>\n

Many runners want to become more consistent<\/a> with their routines\u2014consistency is key to sticking with your sport and seeing real gains, after all. So, set a goal to create a routine where you run four days a week, and lock that down by the end of month. <\/p>\n

To do that, Morrow suggests building up to four runs a week, starting with one run during week one, then adding an additional run each week until you work up to four.<\/p>\n

It doesn\u2019t matter how far or how intense the runs are, all that matters is that you focus on running repeatedly. \u201cLet\u2019s forget about how far you\u2019re running. Let\u2019s forget about the pace<\/a> you\u2019re going to run at. Let\u2019s talk about the consistency of running every single day that you have on your schedule,\u201d says Morrow. <\/p>\n

You might opt for easy 20-minute runs<\/a>, run\/walk sessions<\/a>, or run a few miles out and back<\/a>\u2014whatever makes it easiest to repeat.<\/p>\n

2. Use a Time Trial to Find Your Training Paces<\/p>\n

Whether you\u2019re getting ready to formally train<\/a> for a race or you\u2019re easing into running for the first time, Morrow suggests using a time trial (or race) to identify your training paces. This can help offer a sense of where your fitness level is at the beginning of the year so you can tailor your training plan<\/a> to your specific paces when race season comes around. <\/p>\n

Knowing your training paces is a straightforward, accessible way to prepare for race training, and for maximizing improvements and scoring PRs<\/a>. <\/p>\n

\u201cRunning slow is fantastic, and there\u2019s time for that, but there\u2019s also time to run really fast, and most of the time, most runners run in the middle,\u201d says Morrow. He explains that many runners don\u2019t run slow enough to gain aerobic adaptations from zone 2 running<\/a>, and many don\u2019t train fast enough to develop VO2 max<\/a>. Doing a time trial to set your paces will help you avoid that.<\/p>\n

He suggests starting with a one-mile warmup, followed by six to eight 80- to 100-meter strides, then doing a two-mile time trial<\/a>. (Local 5Ks work too!) Once you have your time, plug that into a pace calculator like the Runner\u2019s World training pace calculator<\/a> or Jack Daniels\u2019 VDOT calculator<\/a> to find your paces, including your long slow distance pace and your interval speed.<\/p>\n

Related Story3. Create a Bedtime That Sticks<\/p>\n

\u201cThe folks who sleep<\/a> the best usually run the best as well,\u201d says Morrow. Sometimes becoming a better runner just requires getting some more shuteye. <\/p>\n

Morrow suggests making the goal to get to bed on time (whatever that looks like for you!) for four out of the seven days during week one. Each week, add another day of going to bed at your goal time until you hit the sheets on time every night.<\/p>\n

You might also go to bed a little earlier each week. For example, if you\u2019ve been going to bed around 11 p.m. but you want to go to bed at 9 p.m., head to bed at 10:30 p.m. this week, 10 p.m. the next week, 9:30 p.m. the week after that, and finally 9 p.m. the week after that.<\/p>\n

As long as your goal is process-driven, meaning it\u2019s broken down into smaller, tangible steps over time, you\u2019re more likely to achieve it at the end of the month and make it stick for the remainder of the year, Morrow explains.<\/p>\n

4. Expand on Run\/Walk Intervals<\/p>\n

If you run\/walk<\/a>, you might set a goal to lengthen your run intervals by the end of the month. For example, if your month-long goal is to run 60-second intervals continuously before taking your walk break, start at 30-second run intervals for the first week then increase those intervals by 10 seconds each week until you hit 60 seconds by the end of the month. <\/p>\n

By taking a measured approach, you can achieve higher-intensity run goals, build mental toughness<\/a>, and improve overall run stamina, says Morrow. With longer run intervals, your aerobic system receives a larger amount of stress<\/a>, forcing faster adaptations, he adds.<\/p>\n

Related Story5. Nail Down a Consistent Strength Schedule<\/p>\n

If you\u2019ve never lifted weights<\/a>, set the goal to develop a strength routine in a month. \u201cIf you\u2019re not used to going to the gym, if you\u2019re not used to following a [strength] program, now is the time to go in and learn those things because you\u2019re not worried about races,\u201d says Morrow.<\/p>\n

\u201cJanuary is the month to deprioritize running and emphasize lifting<\/a>,\u201d Johnson agrees. \u201cThe stronger and more resilient you are as an athlete, the more durability you\u2019re going to have in the regular season.\u201d<\/p>\n

Here\u2019s a four-week strength approach Morrow suggests for runners who want to develop a plan: <\/p>\n

Week 1: Learn about the gym and the equipment and develop a structured plan that includes basic movements like a squat<\/a>, hip hinge<\/a>, and lunge<\/a>. Strength train for at least one day this week. Morrow also suggests asking a staff member for help if you\u2019re lost, or turning to a personal trainer for a session.Week 2: Now that you have a plan, incorporate two structured days in the gym.Week 3: Try to achieve three days in the gym.Week 4: Aim to have a full three-day program<\/a> that you can confidently replicate throughout the year and plan to increase the load as you get stronger.<\/p>\n

Need a place to start? Try our 3-day strength base plan!<\/a><\/p>\n

\u201cBy the end of January, we want to know exactly what we\u2019re going to be doing, and hopefully set out three-month, six-month, and 12-month goals for strength training<\/a>,\u201d says Morrow.<\/p>\n

6. Focus on a Specific Strength Goal<\/p>\n

If you just spent fall marathon season hitting the pavement, maybe your legs could use a break from training. January could be a great opportunity to work more on upper body strength<\/a> to become a more well-rounded runner, Johnson suggests. Building upper-body and core strength helps prevent fatigue, boost endurance, and improve your running form, as previously reported by Runner\u2019s World<\/a>.<\/p>\n

Set a specific goal, like learning how to do a pull-up in a month, says Johnson. Week one, hang on the bar for 45 seconds, or as long as you can. By week two, step up to the bar at chin height and practice the descent part of the movement (a.k.a. a negative pull-up). During week three, practice using a resistance band to try an assisted pull-up. At week four, you might graduate to doing a full pull-up, she says. <\/p>\n

Follow a precise pull-up plan with Bicycling’s guide!<\/a><\/p>\n

You could also try for a move like the deadlift<\/a>\u2014a move that every runner should master, says Johnson. Here\u2019s how to progress: <\/p>\n

Week 1: 3 x 6 repsWeek 2: 4 x 6 repsWeek 3: 4 x 8 repsWeek 4: 4 x 8-10 reps<\/p>\n

After the month ends, you should consider taking a deload week<\/a> to recover and feel free to carry your newfound technique over to tackling single-leg deadlifts<\/a>, Johnson says.<\/p>\n

Related Story7. Try a Workout You\u2019ve Never Done Before<\/p>\n

Now is also a good time of year to identify gaps in your training that you might benefit from filling, Morrow suggests. Maybe you run a lot of easy miles<\/a> but you don\u2019t do any threshold workouts<\/a>. Instead of going out and running a 40-minute threshold run immediately, you can aim to complete a 20-minute threshold workout by the end of the month instead.<\/p>\n

To begin, Morrow suggests introducing yourself to threshold efforts through intervals<\/a>. Here\u2019s what the buildup would look like:<\/p>\n

Week 1: 6 x 800 meters at lactate threshold pace, with 400-meter recoveryWeek 2: 3 x 1 mile at lactate threshold pace, with 800-meter recoveryWeek 3: 2 miles at lactate threshold pace, with 1-mile recovery, then another 1 mile at lactate threshold paceWeek 4: 3 miles at lactate threshold pace<\/p>\n

You can consider other workouts you might not have done before or struggle with, too, like short speed intervals<\/a>, sprint workouts, strides<\/a> after an easy run, or hill repeats<\/a>.<\/p>\n

8. Create a Stretching Streak<\/p>\n

Many runners neglect a good pre and postrun stretching routine despite it leading to improved flexibility, performance, and recovery<\/a>, as previously reported by Runner\u2019s World<\/a>. Setting a one-month goal is a great opportunity to create a stretching streak, Morrow says.<\/p>\n

If your goal is to do a five- to 10-minute stretching<\/a> routine three times a week, start week one with stretching after one hard run, incorporating two stretches. During week two, stretch after two runs and add two more stretches. By week three, stretch after three runs and introduce two more new stretches for a total of six. And by week four, stretch after every run with a routine of at least six to eight stretches.<\/p>\n

Become A Stronger Runner With These Exclusive Training Programs\"Chevron\"ChevronRelated Stories\"Lettermark\"<\/p>\n

Kristine Kearns, a writer and avid runner, joined Runner\u2019s World and Bicycling in July 2024. She previously coached high school girls cross country and currently competes in seasonal races, with more than six years of distance training and an affinity for weightlifting. You can find her wearing purple, baking cupcakes, and visiting her local farmers market.<\/p>\n","protected":false},"excerpt":{"rendered":"Goal setting is a part of any running journey; maybe you want to get faster, run longer, stay…\n","protected":false},"author":2,"featured_media":223485,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[3691,499,103,61,60,68175],"class_list":["post-223484","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-carousel","tag-fitness","tag-health","tag-ie","tag-ireland","tag-loveservice"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/223484","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=223484"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/223484\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/223485"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=223484"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=223484"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=223484"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}